4 Anti-Inflammatory Strategies
for a Healthier Life
by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist
Inflammation occurs all the time in your body. When it is acute or short-lived it is nothing to worry about but when this becomes chronic inflammation this is when damage can happen to your body. Inflammation can be caused by a number of factors, but one source is free radicals which cause damage and disease to the cells of your body. Your body needs antioxidants to help fight off these free radicals before they cause damage and disease to your cells.
Food can be a powerful source of not only energy for your body but a matrix of health benefits which include a source of antioxidants. Follow these 4 Anti-Inflammatory Strategies for a Healthier Life and help your body stay in balance and remove excess inflammation:
Choose food first
Supplements are just that, a supplement to your diet. When you eat a balanced and varied diet the need for supplements is minimal to none.
Aim for 50-80% of your meal from a plant. Fruits and vegetables are key sources of many different antioxidants, phytonutrients, vitamins and minerals to reduce inflammation in your body.
Variety is king
Eating the same 2 vegetables or fruit daily does not provide all the protection your body needs for health. Different coloured fruits and vegetables provide different antioxidants which support the health of your body in different ways.
Select anti-inflammatory sources of fat
Instead of the cheap beef steak full of inflammation-promoting saturated fat opt for a quality Safcol Salmon which is loaded with anti-inflammatory omega-3 fat.
Putting it all together
Here is an example of an anti-inflammatory meal plan:
Breakfast: Omelette using a 95g tin Safcol Tuna in Springwater on 2 slices of whole-grain toast topped with ¼ avocado.
Snack: 120g of hummus on 2 whole-grain rice crackers and ½ cup of sliced carrot sticks.
Lunch: 80g of grilled chicken with 1 medium sweet potato and 1 cup of mixed garden salad. Using 2-3 teaspoons of extra virgin olive oil.
Snack: A cup of green tea and 200g of Greek yoghurt with 1 cup of berries and a teaspoon of cinnamon.
Dinner: Safcol Salmon for Dinner Pouch with ½ cup of quinoa and 1 cup of steamed Asian style vegetables. Adding herbs and spices like chilli and turmeric for additional anti-inflammatory support.
Take home message
Eating for health should not be hard. Use this knowledge to protect your body from unnecessary inflammation to live your life to the fullest.