By Danielle Bitts

You might've heard how the Mediterranean diet is the most recommended diet to promote longevity. Its cardiovascular benefits go above and beyond in terms of how it can help aid with lowering cholesterol, blood pressure and improve circulation. True to today’s topic, it also contains loads of foods that can help lower systemic inflammation.

Inflammation has gotten a bad. We’re plagued with ads and messaging about lowering inflammation with this supplement or that pill. Let’s set the record straight- inflammation isn’t bad, chronic inflammation is where you’ll start to experience negative health effects. When we work out, an inflammatory response occurs. We’re quite literally tearing muscle fibers apart in order for them to grow back stronger and bigger. It’s a necessary process to help us reach our goals. It’s also a contributing factor as to why the current dialogue of skipping the ice bath after a strength workout exists. If your number one fitness goal is aesthetics and hypertrophy then yeah, you probably should wait 3-4 hours before you chill out in the plunge. But if you’re simply helping your body repair faster, it’s seemingly a-okay. 

Why is chronic inflammation a bad thing? The longer that inflammation stays rooted in our body, the harder our organs have to work for daily run-of-the-mill processes. The harder our organs work, the more we expose ourselves to risk of chronic diseases. Chronic inflammation shows up in more than one way in terms of symptoms, and can vary by person. Oftentimes it comes in forms of symptoms we’ve become conditioned to sweep under the rug; gastrointestinal issues, poor bowel activity (too much or too little), consistent fatigue and low energy, frequent illnesses, body pain and aches, or depression, anxiety and other mood disorders. Sometimes, inflammation can also show up in the image we see reflected back in the mirror; puffy or swollen face, bloating, water retention, etc. While normal after a tough workout while your body works to repair itself, living with the image 24/7 might be a side of chronic inflammation. 

Rather than throwing over-the-counter quick fixes at the issue, we need to learn to address inflammation head on through nourishing foods in our daily diets. That, and finding effective stress management tools to keep our body in a generally relaxed state. Chronic inflammation can wreak havoc if left untreated, and it’s up to each of us individually to find the root cause and fight back with remedies that have been around for thousands of years.

Here are a few of the top foods that can help your body decrease inflammation: 

Fatty Fish: Salmon, mackerel, sardines, and other fatty fish are high in omega-3 fatty acids, which have potent anti-inflammatory benefits. Generally, wild caught and sustainable sourced fish are both good for your body and the environment. 

Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and flavonoids that can help reduce inflammation. Every morning I’m having a handful of raspberries and later will mix strawberries and blueberries into a protein shake. They’re an excellent source of fiber, which is a consistent theme you’ll see through this list. 

Leafy Greens: Spinach, kale, collard greens, and Swiss chard are packed with antioxidants and vitamins. They’re also some of the most fibrous foods you can eat. What’s the hype about fiber? Fiber contributes to healthy gut health and bowel movements, helps control blood sugar, and aids in decreasing overall inflammation. If you’re learning to love your greens, add psyllium husk into your daily smoothie. 

Nuts: Almonds, walnuts, and other nuts contain healthy fats, fiber, and antioxidants that can help fight inflammation. A gentle warning, nuts are high in calories. If you’re simultaneously trying to lose weight and combat inflammation, a small handful a day is enough to get the job done. If you’re training at higher intensities or find yourself outside hiking for hours at a time this summer, go nuts. 😉

Extra Virgin Olive Oil: Rich in oleocanthal, extra virgin olive oil has been shown to have some of the strongest anti-inflammatory properties. I like to drizzle EVOO atop of my lunches and dinners. Key tip: high heat can often denature the compounds that make up olive oil. Avocado oil is a better alternative for high heat tolerance in the oven and hot stove top. Keep your olive oil in a cool, dark place and leverage as toppers. 

Turmeric: Curcumin, the active ingredient in turmeric, is one of the most potent anti-inflammatory ingredients on earth. Like the hardos we are in this house, we make our own ginger, turmeric and lemon shots for each morning. Grab turmeric and ginger roots from the store or market, one lemon and coconut water. Give them a few chops on the cutting board and toss together in the blender. Strain into a glass jar and pour the most appropriate amount for you each morning upon waking up. If you’re feeling spicy, add a pinch of cayenne pepper and you’ll never touch coffee again. 

Ginger: Ginger contains gingerol, which has potent anti-inflammatory effects and may help reduce muscle pain and soreness. My favorite way to inject ginger is through a nightly herbal tea. Grind ginger root into a cup, and pour boiling water over. Let it soak for 10 or so minutes and strain before drinking. Great bedtime tea to warm the digestive tract. 

Tomatoes: Tomatoes are rich in lycopene, which has been shown to reduce inflammation and may lower the risk of certain chronic diseases. Now, some folks actually have an adverse effect with nightshades (tomatoes, eggplants, potatoes), which is why we promote individualization, always. Though tomatoes can help you round out your plate of colors, giving “taste the rainbow” new meaning. 

Broccoli: Broccoli is high in sulforaphane, a compound that has been shown to have anti-inflammatory effects. Lately, I’ve been targeted with a 30-day supply of sulforaphane shots for the not-so-low price of $69.99. Boil, steam or bake some broccoli for the low price of $2.99, instead. Eating foods as close to their natural state is always going to give you the most benefit. 

Green Tea: Green tea contains polyphenols and antioxidants that can help reduce inflammation and improve overall health. Opt for this in the morning due the caffeine content. 

If you’re not eating most of these foods or ingredients now, no sweat. Remember, stress is one of the largest contributors to chronic inflammation. Do the best you can with what you have and slowly introduce new items to your diet to set yourself up for a long and healthy life.