Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
INFLAMMATION AND DIET
Inflammation is a protective process you are probably more
familiar with than you think. It’s the body’s method of healing itself in
response to an injury or exposure to a harmful substance. This is useful
when, for example, skin is healing from a cut; however, inflammation is not
Eating to Reduce Inflammation—Luckily, eating with reduced
inflammation in mind may be easier than you think.
—Let fruits and vegetables make up at least half your plate at
meals. Take care to regularly fit in fresh, frozen or dried berries and
cherries. Be sure to eat a variety of vegetables, including leafy greens
such as kale, chard and Brussel sprouts.
—Opt for plant-based sources of protein including beans, nuts and
—Choose whole grains instead of refined ones. Give up white
rice and replace it with brown, black or wild rice; whole oats or barley for
cream of wheat; and whole-wheat bread instead of white.
—Pick heart-healthy fats as opposed to not so healthy ones.
Olive oil, avocados, nuts and seeds are a few delicious choices.
—Choose fatty fish such as salmon, sardines and anchovies to get a
heart-healthy dose of omega-3 fatty acids.
—Season your meals with fresh herbs and spices. They pack a
flavorful and antioxidant-rich punch.
Though diet is important, it’s not the only factor. Quality
and duration of sleep and other lifestyle factors can have a direct impact on
Overall, to avoid issues with chronic inflammation, make it your
mission to achieve a healthy diet, maintain a healthy weight, get adequate
sleep and engage in regular physical activity.