Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114

msrc01@att.net


Nutrition Snippet


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 always beneficial.  

 

     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 seeds.


—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 inflammation.  

 

     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.