Let food be thy medicine - Hippocrates

 

The short answer? Just about everybody. The average person is wandering around with more inflammation going on than is healthy.1 There are certain conditions, though, that can really see improvement by following an anti-inflammatory lifestyle. In fact, depending on the condition and severity, dietary changes have led to improvements greater or equal to those of medications. Here’s a list of conditions that are related to inflammation and can be improved by incorporating some anti-inflammatory changes to your diet and lifestyle:

  • Obesity – high levels of excess fat, especially fat around the waist, are associated with an increase in overall inflammation in the body, which can lead to insulin resistance (diabetes’ slightly less ugly cousin) and heart disease1
  • Diabetes – insulin resistance (mentioned above) is the precursor to diabetes, and is caused largely by inflammation1
  • Heart Disease – atherosclerosis is an inflammatory condition in the arteries that can lead to heart attack, stroke, or clots2, 3
  • Arthritis, Gout, and Chronic Pain – these conditions obviously lead to painful joints, and it’s not always true, but in this case, pain = inflammation4,5
  • Frequent Headaches – again, usually (but not always), pain = inflammation6
  • Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), and Celiac Disease – these conditions are all linked to inflammation in the gut, which then leads to, well…you don’t want to know
  • Dementia (prevention) – there are quite a few connections between chronic inflammation and the progression of dementia, unfortunately it seems we have to nip this one in the bud before it happens7
  • Endometriosis, PCOS, PMS/Cramps, and other Reproductive Health Issues – each of these has a different link to inflammation, but it typically boils down to either pain or, in the case of PCOS, insulin resistance.8 Not based on any research, I can say from personal experience that eating the anti-inflammatory diet made a significant decrease in my cramps (and I’ve seen this for several clients and friends as well).

If you have one of these conditions or just hope to be a happy, healthy human – click here to learn more about anti-inflammatory eating!

Disclaimer: To be clear, I do not recommend that you cease taking medications prescribed by your doctor without his or her approval. Dietary changes do not always replace medication, particularly in severe cases or with specific conditions. Discuss your goals with your doctor and find a Registered Dietitian to assist you in improving your overall health. If you live in Washington state, come see me!

  1. https://www.jci.org/articles/view/19451
  2. https://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
  3. http://circ.ahajournals.org/content/105/9/1135
  4. http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php
  5. http://www.sciencedirect.com/science/article/pii/S0166432803004650
  6. http://www.sciencedirect.com/science/article/pii/S0304395913003965
  7. Pawlak, L. The Hungry Brain. 2012. Biomed books.
  8. http://www.sciencedirect.com/science/article/pii/S0015028207002026

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Thanks for being patient with me as I navigate the land of the computer-less. I’m still on the hunt for a new Surface Pro.

Meanwhile, I finished my anti-inflammatory diet on Monday. I was telling my husband that this has to be in the top two for the most enjoyable eating style I’ve tried (tied with carb counting). You can still eat most anything, and it truly makes a difference for me to mentally focus on getting in good stuff rather than cutting out “forbidden” foods (like when I was on Paleo – miserable!).

I can’t say that I felt much different necessarily, with the exception of one noticeable thing. Plug your ears if it weirds you out guys, but when the natural disaster occurred this month, my normally 4-6 level cramps were easily only 1-3. I’ve noticed before that there is a connection between my hydration/diet and my cramps, but this was pretty dang sweet.

Eating an anti-inflammatory diet was mildly restrictive, but largely enjoyable. I didn’t mind adding chia seeds and avocado to stuff and including lots of spices – they add tons of flavor and keep food interesting! Overall, anti-inflammatory is one of my favorite eating styles to date. I will blog more soon about the specific types of conditions/people that can benefit from eating this way. In the meantime, enjoy your Father’s Day weekend!


As I’ve continued with anti-inflammatory eating, I’ve frequently found myself at BBQs – summer is starting! Depending on the context, anti-inflammatory eating can be tricky at BBQs because there may not be very many options, other people are bringing the foods, and sometimes the sides are just junk food. Tough anti-inflammatory noogies for Becki93DDDAA0-3BAE-435D-A4A1-BA8404525C5F.

So, I’ve had to be creative: eat small at the BBQ and fill in the gaps with fruits or veggies at home after or bring a fruit or veggie to the BBQ.

Fruit has become my go-to anti-inflammatory snack, and that is fine with me. I’m sprinkling chia seeds on nearly any edible object that will allow it, and using lots and lots of spices, which is so fun! I’ve really enjoyed the food I’ve been eating and it’s anything but bland. The anti-inflammatory diet definitely makes for colorful, visually pleasing, and delicious healthful eating.

Tune in later this week to learn about who can benefit from an anti-inflammatory diet, and tips on eating out while on an anti-inflammatory diet.


Today marks the end of my first week following an anti-inflammatory lifestyle. I haven’t posted much this week because we were busy (or actually, quite un-busy) camping and relaxing with family this weekend! So far, anti-inflammatory is going pretty well and I’m enjoying the food I’m eating. It’s not really any more expensive than our food usually is.

What’s working well: Activity has been so easy with the beautiful weather! We spent the weekend (besides lounging and reading in hammocks and lawn chairs) kayaking and playing volleyball, badminton, and croquet. The other big key to easing anti-inflammatory eating is keeping my mindset focused on two things: 1) I focus on the importance of getting in anti-inflammatory foods – it’s not just about limitations and restrictions, and 2) thinking about the effect that all of the anti-inflammatory foods have on my body. It helped me to think about those consequences, then I still might decide the food was worth it to me to eat, but I had a balanced perspective and it was typically easier to avoid treats I really didn’t care about as much and limit my portions of those I did. Here are some photos of foods I ate throughout the week:

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Some struggles I’ve had: Choosing food this weekend was definitely tough! We assigned meals to different family members for camping so I didn’t have a ton of control over what was available at each meal. I chose as best I could by loading up on the veggie and fruit and limiting any entrees, sides, or desserts that were particularly high in sugar or saturated fat. Thankfully, my family is relatively health-conscious so there tended to be plenty of fruit or veggies available. My aunt made some lavender lemonade that was TO DIE FOR and we had a birthday party during the weekend as well, so I had tiny bits of treats spread out throughout the four days. I scraped the frosting off of a small piece of cake and chose only bites of the superb homemade ice cream my brother and sister-in-law made. The holiday weekend was definitely more “pro-inflammatory” than the rest of my week, but hey, that’s life! Check out the photos below to see some of the meals and snacks I ate this weekend.

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Help meI’m gearing up for my next “diet” and I want to know what you want to know more about! Here are some suggestions:

Vegetarian Diets

There are many varieties of vegetarians, but in general, they don’t eat meat and/or animal products for either health or ethical reasons. Some vegetarians (called pescatarians) eat only fish and no other meats, while lacto-ovo vegetarians eat eggs and dairy products. Vegans avoid eating any food that is or contains animal-based products. More recently, the term flexatarian was introduced as a name for people who are trying to eat fewer animal products, but are not quite ready to make the leap to cutting them out entirely.

Gluten-Free for Celiac Disease

Gluten-free eating has been very trendy as of late, but originally the only people who focused on cutting out gluten were those who have a serious condition called celiac disease, in which their body has an auto-immune response to the protein gluten, which is found in wheat, barley, and rye products.

Anti-Inflammatory Diet

This is an eating style I recommend for people who are struggling with inflammatory conditions (anything from inflammatory bowel disease to arthritis to diabetes and more) to reduce the overall amount of inflammation in their bodies. In general, the principles of anti-inflammatory eating are beneficial for most Americans because our typical diets tend to be pretty pro-inflammatory.

Low-Purine for Gout

People who have an inflammatory condition called gout accumulate painful crystals in their joints in response to the amino acid purine. During a flare-up, they typically must follow a low-purine diet (and often times take medications) in order to help resolve the intense joint pain.

Low-FODMAP for Irritable Bowel Syndrome

This tricky-to-follow but yet-so-worth-it diet can provide seemingly miraculous relief for those suffering from irritable bowel syndrome (IBS). For many years, the causes of the digestive symptoms of IBS were not understood, and these people suffered for a long time. Thanks to Monash University in Australia, so much more is understood about IBS and following this diet process can lead to HUGE improvements in symptoms.

Comment on this post (or on Facebook or on Instagram) with the eating style you would like me to feature next – these are just ideas, feel free to suggest anything you want! The top three suggestions will be put in my next poll for voting.