Why I Follow an Anti-Inflammatory Diet
With my birthday around the corner, longevity is something I am thinking about. I know I am young but I want to live the most fulfilling life I possibly can. The younger you start adopting good habits, the more benefits you will reap as you get older. I saw this quote that other day that sums this up perfectly “Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health”.
Through research and my own experience, eating an anti-inflammatory diet has contributed significantly to my overall wellbeing. I used to suffer with severe dermatitis, a lack of energy and irregular bowel movements. Since I really started focusing on my health, my skin now glows, I go to the loo regularly and some would even say I have too much energy (I am always bouncing off the walls!).
There is no one size fits all anti-inflammatory diet, but I wanted share 5 rules I stick by to feel my best.
1. Include fruit and vegetables in every meal
No matter whether it is breakfast or dinner, I always make sure my plate is full of these nutrient powerhouses. For example if I wanted porridge for breakfast, I make sure to add berries and banana on top. The top anti-inflammatory fruit and vegetables include green-leafy vegetables like spinach and kale, tomatoes, berries and oranges. Incorporate these as much as you can and you will really feel the difference both physically and mentally.
2. Follow the Mediterranean diet
The word diet has gotten a bad rap in recent years, but the Mediterranean diet is more so a lifestyle choice. Studies have shown that fewer health problems have been linked to this way of eating. Fish high in omega 3 fatty acids, fruit, vegetables, extra-virgin olive oil, nuts, legumes and whole grains are the base of this diet (sounds pretty good to me!).
My go-to dinners are salmon with sweet potatoes and salad, tuna salads and tofu Buddha bowls. This way of eating isn’t restrictive and will contribute significantly to your longevity and overall wellbeing.
3. If it’s not fresh, don’t eat it.
Eating foods that reduce inflammation is crucial, but its even more important to cut out foods that cause it. Refined carbohydrates, sugar-sweetened beverages and processed meats are the top 3 culprits for inflammation. I try my best to eat only what’s on the outskirts of the supermarket. Products that have a long shelf life are usually a no-go. Even some snacks that are labelled “healthy” like granola bars can often have a lot of processed ingredients and sugar, so make sure to check the label on these. I wouldn’t call my self religious, but if G-d didn’t make it, I don’t want it.
4. Cook at home more
Food should be looked at as medicine. We rather prevent inflammation through diet than have to pay the price in the future. Diseases such as cancer, heart disease, diabetes, arthritis, depression and alzehimer’s have been linked to chronic inflammation. Ingredients like spinach, nuts, salmon, blueberries and other inflammatory foods should be part of your daily menu. Get experimental with your cooking, find new recipes and try one every week. Food should be enjoyed!
5. experiment with spices
As we we enter the cooler months here in Australia, it’s a great time to cook up curries and soups and experiment with herbs and spices. Curries are powerful anti-inflammatory meal because they include ingredients such as coconut oil, turmeric and ginger. All nutrient powerhouses that help fight inflammation in our bodies. I love meal prepping these dishes as they last really well in the fridge, and stop the temptation of ordering take-away on these colder nights.
