Have you ever known someone who eats their way out of problems? On the flip side, many people eat their way into various issues like obesity, gut problems, joint pain, and even depression. It’s fascinating how the food choices we make can either fuel or fight these problems. In a recent video, I briefly touched on foods that help you feel better. Today, I want to go a bit deeper into a crucial topic—inflammation—and how strategic eating can either discourage or encourage it. Let’s dive into what inflammation really is, the signs to watch out for, and, most importantly, how you can eat your way to better health.
What is Inflammation?
First, let’s clear up a common misconception: not all inflammation is bad. Just like we have good and bad cholesterol, we also have good and bad inflammation.
Good inflammation is what happens when you get a cut, bruise, or scrape. Your body responds by swelling and turning red, which is part of the healing process. This type of inflammation is called acute inflammation and is essential for keeping you safe from infections and helping wounds heal. It only lasts a few hours and serves a specific purpose before it shuts off.
On the other hand, chronic inflammation or low-grade inflammation is the kind we need to watch out for. This is where the problem starts. Chronic inflammation is like a faucet that drips continuously, or a car engine that never turns off—it keeps running in the background and can cause lasting damage if ignored. Unlike acute inflammation, chronic inflammation doesn’t know when to quit, which can eventually overburden your immune system and make it harder for your body to fight off other conditions.
Signs of Chronic Inflammation You Might Be Missing
Did you know that many of us are walking around with some level of chronic inflammation without even realizing it? The signs are often there, but we don’t always associate them with inflammation. Here are a few common ones:
- Hypertension (High Blood Pressure): This happens when tiny tears occur in the walls of your blood vessels. Your body tries to repair them, but the constant inflammation makes the problem ongoing.
- Obesity: Excess fat cells release toxins that poison your system, leading to chronic inflammation as your body tries to cope with the imbalance.
- Arthritis: This is one of the more obvious signs because we often link arthritis to swelling and joint pain, which are classic signs of inflammation.
- Dental Issues: Poor oral hygiene can lead to gum disease, another form of inflammation that can spread if not addressed.
The most common signs of chronic inflammation? Pain and fatigue. Many seniors often brush this off as “just getting older,” but it’s not the age causing the problem. It’s inflammation. Experts even coined a term for this: inflammaging, which refers to chronic inflammation that becomes more noticeable as you age. Other symptoms linked to chronic inflammation include:
- Stress and Sleep Problems
- Anxiety and Depression
- Acid Reflux, Constipation, or Diarrhea
Once we connect these symptoms to chronic inflammation, we can begin to address the root cause, not just the symptoms.
How to Manage Chronic Inflammation: It Starts with Weight Loss
Weight loss is the number one way to manage chronic inflammation. I know—nobody loves hearing this—but shedding those extra pounds is the most effective method. And how do you lose weight? You guessed it: diet and exercise. But we’re going to focus on strategic eating today because, while exercise is important, food is where it all begins.
When we talk about strategic eating, we need to focus on three main factors:
- The Type of Food You Eat
- The Quality of the Food
- The Quantity and Frequency of Your Meals
The Type of Food You Eat
Let’s talk about the kind of food that helps reduce inflammation. Luckily, this is similar to well-known diets like the Mediterranean, DASH, or MIND diets. These all focus on foods rich in fiber, antioxidants, and healthy fats while cutting back on sugar, unhealthy fats, and excess sodium. These diets promote what experts call an anti-inflammatory diet.
Why is this important? Well, around 70-80% of your immune system is located in your gut, so feeding your good gut bacteria is essential to reducing inflammation. What you eat is never neutral; it will either discourage or encourage inflammation. There’s no in-between, so it’s up to you to decide which side you want to support.
Foods to Avoid: Pro-Inflammatory Culprits
You likely already know which foods encourage inflammation, but it doesn’t hurt to remind ourselves. Added sugars, processed foods, red meats, and trans fats are all pro-inflammatory. These are the types of foods that dominate the Standard American Diet (SAD). And yes, eating this way leads to many sad days as chronic inflammation builds up. But the good news is, with the right choices, this can change.
Anti-Inflammatory Foods to Include
So what should you eat? Here are some key players in an anti-inflammatory diet:
- Leafy greens (spinach, kale)
- Berries (blueberries, strawberries)
- Fatty fish (like salmon)
- Nuts and seeds (walnuts, flaxseeds)
- Olive oil
- Turmeric and ginger
These foods are packed with fiber, antioxidants, and healthy fats that help reduce inflammation and support brain health.
The Quality of the Food: Eat from the Rainbow
Eating from the rainbow isn’t just a fun phrase—it’s a practical way to ensure you’re getting a wide variety of nutrients. Different colored fruits and vegetables offer unique vitamins and minerals, all of which contribute to fighting inflammation. Aim to fill your plate with vibrant colors, and opt for organic whenever possible to minimize exposure to pesticides and other harmful chemicals.
The Quantity and Frequency of Your Meals: How Much and How Often Should You Eat?
While it’s important to choose the right kinds of foods, how much and how often you eat also matter. When you eat nutrient-dense, anti-inflammatory foods, you’re less likely to overeat because they are more satisfying. Unlike empty-calorie foods that keep you craving more, high-fiber and nutrient-rich foods help you feel full and content.
In terms of frequency, incorporating some form of intermittent fasting can be beneficial for managing inflammation. This doesn’t mean you need to go to extremes—just giving your body regular breaks from eating can help reduce inflammation and promote weight loss.
How Strategic Eating Can Change Your Life
By focusing on the type, quality, and frequency of the foods you eat, you can develop a plan that will help you manage, reduce, or even eliminate chronic inflammation. And guess what? As a bonus, you’re likely to lose weight in the process!
It’s not about depriving yourself—it’s about choosing foods that nourish your body and give you the energy and vitality to live your best life. And that’s exactly what we all want, right?
Need a Little Help? We’ve Got You Covered!
If you’re not sure where to start, I’ve got you covered. Head over to my website, keepyourbrainsharp.com, where you’ll find a resource library full of helpful handouts, including a list of anti-inflammatory foods. It’s completely free and a great starting point for building your own anti-inflammatory meal plan. You can also check out the handout that goes along with this video, #282: Strategic Eating.
Final Thoughts
Inflammation may be a tricky beast, but with the right strategy, you can take control of it. Remember, every bite you take is either helping or hurting your body. Choose wisely, and your body will thank you in more ways than one.
Take care of your health, and let’s make today the day you start eating for a better tomorrow!
Learn More From Me
If you’re interested in learning more about this topic, or if you want advice that’s just right for you, consider attending one of my free Better Brain Masterclasses. These classes give you great tips and strategies for keeping your brain sharp as you get older. For more printable resources, be sure to check out my resource library and don’t forget to connect with our supportive community on Facebook. Together, we can make the most of every brain-boosting opportunity!
If you’re ready to take your brain health to the next level, consider joining the KYBS Partners Club, a monthly membership program that provides exclusive access to resources, recipes, and personalized support from me. I’d love to have you on board!
Your brain’s destiny is in your hands.🧠
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