Outlined below are some simple adjustments you can make to your daily diet to assist with decreasing in chronic inflammation.
– Increase your Omega 3 intake: from oily fish 4x per week or a high quality supplement taken daily. Omega 3 fatty acids are natural anti-inflammatories and are critical for cell function and metabolism. Foods with the high omega 3 content are salmon, walnuts, edamame beans and flaxseeds.
– Increase your Protein intake: to 0.8g / kg of ideal body weight or above. That means if you weigh 75kg, you should be eating a minimum 60g of protein per day. Protein is made up of various amino acids, which are essential for the chemical reactions that take place in your body – from making new cells to managing hormone levels
– Increase your Vegetable intake: this should be a BIG part of your diet. Important vitamins, minerals and antioxidants are in a variety of vegetables. You should aim to eat a rainbow of vegetables at each meal, especially important are the dark, leafy green vegetables
– Avoid Processed foods: additives, preservatives, artificial colours and flavours can all be reactive to your body and exacerbate inflammation
– Decrease your Sugar intake: simple sugars cause inflammation in the body. Beware of ‘hidden’ sugar in processed foods such as those in low fat products
– Decrease your Refined Carbohydrate intake: these are broken down into sugars in the body. If you do eat carbohydrates then choose low GO, non-processed and whole sources such as brown rice, quinoa and sweet potato – these will lower the insulin response
– Have a Probiotic daily: to restore intestinal bacteria balance and also eat plenty of fibre to feed the ‘good bacteria’
– Drink Water: 2-3litres per day, avoid alcohol, caffeine and soft drinks