Inflammation: How the fix can be found in the grocery store, not the pharmacy

Inflammation: How the fix can be found in the grocery store, not the pharmacy

April 2, 2021

Let’s start by addressing what exactly inflammation is. Inflammation is a natural defense mechanism our bodies use to fight off illness and is even a necessary component of the healing process. Inflammation can be present in both acute instances like a sprained ankle or sinus infection, as well as instances of chronic conditions like asthma and many autoimmune disease. But, inflammation is inflammation – the causes may be different but our bodies reaction is similar.

An anti-inflammatory diet is one that favors foods like fruits and vegetables, foods containing omega-3 fatty acids, protein, healthy fats and various spices. Anti-inflammatory diets avoid the consumption of sugar and refined carbohydrates as well as alcohol. Some popular life-style diets that fit the anti-inflammatory quota are the Mediterranean Diet and the Paleo Diet, the latter of which is my personal favorite and one I recommend to nearly all of my patients.


Can you benefit from an anti-inflammatory diet?

The answer is undoubtedly, yes. Everyone can benefit from adopting the habits of this life-style choice. You can especially benefit from an inflammation reducing diet if you have any of the following conditions: arthritis, asthma, esophagitis, Crohn’s disease, colitis, inflammatory bowel disease, lupus, thyroiditis and metabolic syndrome. Metabolic syndrome refers to a collection of conditions including type-2 diabetes, obesity, high blood pressure and cardiovascular disease. It is widely understood that inflammation plays a vital role in these conditions and adopting specific lifestyle changes can, in fact, improve or eliminate them.


What foods should you incorporate to decrease inflammation?


  • Berries
  • Fatty fish: salmon, sardines, herring mackerel, anchovies
  • Broccoli
  • Avocados
  • Green tea
  • Kale
  • Peppers
  • Mushrooms
  • Grapes
  • Turmeric
  • Extra virgin olive oil
  • Cherries
  • Chicken/Turkey

What foods should you avoid?


  • Sugary beverages: Sugar-sweetened drinks and fruit juices
  • Refined carbs: White bread, white pasta, etc.
  • Desserts: Cookies, candy, cake, and ice cream
  • Processed meat: Hot dogs, bologna, sausages, etc.
  • Processed snack foods: Crackers, chips, and pretzels
  • Certain oils: Processed seed and vegetable oils like soybean and corn oil
  • Trans fats: Foods with partially hydrogenated ingredients
  • Alcohol: Excessive alcohol consumption

A change in food choices, combined with exercise and stress reduction techniques can significantly decrease your inflammation which will positively affect how you feel, even reduce your pain.

Universus Physical Therapy is a holistic wellness practice focused on health from all aspects, namely injury recovery in order to be able to exercise without pain, eat better and make better lifestyle choices!

Whether you apply some or all of these tips, you will feel a difference! If you have any questions, you can reach out to us at 631-533-2888,

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