Let’s start by understanding inflammation.

Acute inflammation occurs when your body sustains an injury, like a cut or bruise, causing the area to swell, turn red, and become painful.

Chronic or systemic inflammation, on the other hand, is a prolonged inflammatory response that can last for months or even years. This type of inflammation is linked to several conditions, including:

• Psoriasis
• Inflammatory bowel disease (swelling of the GI tract walls)
• Arthritis
• Osteoporosis
• Colitis
• Obesity
• Alzheimer’s
• Asthma

While the exact cause of chronic inflammation is not fully understood, it is often associated with stress, poor diet, and immune system dysfunction, where the body mistakenly attacks its own cells.

The food we consume plays a significant role in inflammation, as diseases or disorders often arise when our bodies lack proper nutrition. Regular intake of certain foods has been linked to inflammation, such as:

• Processed meats (sausages, bacon)
• Alcohol
• Sugary foods, sodas, and canned drinks
• Deep-fried foods
• Baked goods (cookies, cakes)

It’s important to note that these foods don’t cause immediate inflammation, but consuming them regularly over time can contribute to inflammatory symptoms. Moderation is key.

Having ultra-processed foods occasionally (once a month or so) while maintaining a healthy lifestyle is far better than dealing with long-term health issues.

That said, there are many foods known for their anti-inflammatory properties. While there isn’t a specific diet to follow, a good starting point is to include plenty of naturally colorful foods in your daily meals. Here are some additional tips:

• Maintain consistent healthy eating habits
• Ensure adequate protein intake
• Include omega-3 fatty acids
• Boost vitamin C intake
• Use ginger, turmeric, and herbs
• Incorporate nuts and seeds
• Consume prebiotics (fiber-rich foods)
• Include probiotics (sauerkraut, yogurt)
• Include polyphenols rich food (antioxidant-rich foods)

Did you notice how all of these are common ingredients found in our everyday home meals? Simply eating healthy, home-cooked food and a balanced diet can make a significant difference.

By complicating our eating habits, we’re often inviting complex health problems too. Let’s return to the basics – it’s that simple to lead a disease-free life.