The anti-inflammatory diet

Nuts and seeds
Nuts and seeds such as almonds, walnuts and sesame seeds also contain anti-inflammatory omega-3 essential fats. In fact, various studies have shown that half a handful of nuts per day is beneficial in lowering cholesterol and the risk of heart disease.

Fish oils
In addition to taking a high-quality multivitamin on a daily basis, I recommend supplementing with a high-quality distilled fish oil for the powerful anti-inflammatory effects. The omega-3 recommended dosage for adults is two grams per day. The recommended daily amounts per age group for children are:

• Birth to 12 months: 500 mg
• One year old: 600 mg
• Two or three years old: 700 mg
• Four to six years old: 1,000 mg
• Seven to nine years old: 1,200 mg for boys; 1,000 mg for girls
• 10 to 12 years old: 1,400 mg for boys; 1,200 mg for girls
• 13 to 15 years old: 1,500 mg for boys; 1,200 mg for girls

Fresh, clean water
Oftentimes, a state of dehydration can promote the inflammatory process. Flush your system out daily with six to eight glasses of fresh, clean water to promote proper elimination and optimal health.

Foods -- and habits -- to avoid
Certain foods and lifestyle habits can trigger an inflammatory reaction in the body. These foods include:

• Full-fat cheeses, ice cream and cream cheese
• Red meat (e.g., steak, ribs, hamburgers, hot dogs, pork, bacon)
• Trans fatty acids (aka partially hydrogenated fats) found in various types of processed and packaged foods and margarine
• White flour and sugary products (e.g., cookies, cakes, sugary cereals, pop)
• Deep fried foods (e.g., doughnuts, French fries, onion rings)
• Excess alcohol
• Stress
• Smoking

Remember, the inflammatory reaction in itself is not a bad thing. In fact, the body needs it to fight off infection and to help repair muscular or tissue damage. Problems arise when inflammation becomes chronic. The best approach is to focus on prevention by including the above foods in the diet on a regular basis. Exercise, stress management and proper hydration are also key elements to keeping the body well-tuned, saving inflammation for when it is really needed.

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