When an injury or infection occurs our immune system’s natural healing response is inflammation. We easily recognize the signs of inflammation such as swelling, redness and pain which bring more nourishment and immune activity to the area. However, chronic internal inflammation caused by irritation can damage the body and cause illness. Poor food choices and lifestyle factors are major contributors to internal inflammation, which is the underlying foundation for many conditions including obesity, arthritis, allergies, and cardiovascular disease.

Eating diets high in refined or hydrogenated vegetable oils can aggravate inflammation. By choosing to avoid margarine, potato chips, baked goods, and products high in sugar we can begin to address the issue of inflammation. Regularly eating anti-inflammatory foods such as broccoli, spinach (greens), garlic, apples, almonds, fish and green tea, can help bring the problem under control.

Guidelines for an anti-inflammatory diet include:

• Eat plenty of fruit and vegetables from all parts of the color spectrum and organic when possible.
• Eat healthy fats such as extra virgin olive oil, walnuts, avocados, and seeds.
• Minimize saturated and trans fats found in processed food such as crackers, doughnuts, chips, and french fries.
• Be mindful of your intake of refined carbohydrates such as pasta and white rice. Choose whole and cracked grains instead.
• Eat lean protein such as chicken and wild cold water fish.
• Minimize red meat and full-fat dairy foods.
• Use spices such as ginger, curry, garlic, turmeric, and cinnamon.

Deepti Sadhwani, M.D. is located at Quality Health Care in Sebastian. She specializes in fighting obesity, aging and helping people reduce and eliminate the need for medication. For more information call Dr. Sadhwani at 772-581-2373.