Many of the symptoms people experience are related to the food choices they make. Focusing on a diet that limits inflammation can help reduce your risk of illness.
- Omega-3 Fats. Cold water fish (e.g. salmon), flax seeds, leafy greens, and walnuts.
- Fresh veggies and fruits. Consume a colorful selection including red, yellow, green and blue (the rainbow of produce).
- Fiber. Increase your intake of green leafy greens, fruits, nuts and whole grains.
- Spices and herbs. Use turmeric, ginger, rosemary, and oregano to season in place of salt.
Limit your consumption
- Foods high in transfats, Omega-6 fats – red meats, dairy products, partially hydrogenated oils.
- Foods high in refined sugars or simple carbohydrates – white bread, noodles and pasta, rice and corn products.
Keeping a healthy weight, managing your stress levels and participating in regular physical activity have also shown to have anti-inflammatory effects.
I tell my patients to not get caught up that one health food or type is better than the other. People are often so consumed by specific food crazes, like eating kale or including an overabundance of flax or chia seeds in their diet. The reality is, variety is best for the body.
Dr. Setsuko Hosoda practices family medicine at The Everett Clinic in Woodinville. Talk to her about her approach to mind-body medicine.
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