Reduce Inflammation One Bite at A Time You may know that food is fuel for your brain and body, but did you know it can also protect and heal? Food is a useful tool for helping reduce inflammation and improve your health. Inflammation is your body’s natural response to protecting itself from damage and unwanted substances. It can be both acute and chronic. Just as staying physically fit and mentally strong for duty is important, choosing less processed and more healthful foods is key to reducing inflammation and staying mission ready. Impact on Readiness As a Warfighter, you may be at increased risk for experiencing both acute and chronic inflammation for many reasons unique to military life. Injury due to job duties Irregular sleep schedules Higher use of nicotine products among Warfighters Increased exposure to stressful situations Even though you are at increased risk, it does not mean you will have long-term negative health outcomes. Make sure to practice injury prevention (e.g., warming up and cooling down for workouts and wearing appropriate safety equipment), get 7-9 hours of sleep per 24-hour period (as often as possible), quit nicotine products and develop healthy coping mechanisms. You may still experience inflammation, but you have a lot more control over your health than you may think! Anti-Inflammatory Foods Image caption could go here. Foods that help fight inflammation are called anti-inflammatory. These foods are typically whole, fresh foods high in antioxidants. Incorporating more of these foods into your eating plan has many health benefits. You’ll find that anti-inflammatory foods are recommended for reducing chronic diseases like type 2 diabetes, heart disease and depression. Anti-inflammatory foods don’t only fuel you, they can prevent illness and help you heal, too! Tomatoes Green, leafy vegetables (e.g., spinach, kale, collards) Fruits (e.g., berries, cherries, oranges) Olive oil Nuts (e.g., almonds and walnuts) Fatty fish (e.g., salmon, mackerel, tuna) These foods contain naturally occurring anti-inflammatory compounds. There are three main compounds that make certain foods great at fighting inflammation in the body. Omega-3 fatty acidOmega-3 fatty acidOmega-3 fatty acids are most often found in fatty fish either through the fish itself or through oil supplements. You can also find plant-based options in nuts and seeds. Canola oil even has omega-3 fatty acids and vitamin E, which can ifght inflammation, as well Vitamin CVitamin CVitamin C is an antioxidant, which helps prevent wear and tear on your body’s cells. It’s found in many fruits and vegetables. Some of the best sources of vitamin C include citrus fruits like oranges and lemons. PolyphenolsPolyphenolsPolyphenols are both anti-inflammatory and antioxidants. These are what make your fruits and vegetables full of color and flavor. They can also be found in drinks like tea and coffee and other foods including dark chocolate, legumes and spices. Inflammatory Foods Just as there are foods to fight inflammation, there are foods that can contribute to inflammation. Aim to limit and avoid: Fried foods (e.g., fries and donuts) Processed meats (e.g., bacon, hot dogs, deli meats) Red meat (e.g., steak, hamburgers) Refined carbohydrates (e.g., white bread, boxed pasta, cakes) Sugar-sweetened beverages (e.g., sodas, teas, juices, energy drinks) Foods high in added sodium (e.g., many packaged foods and ultra-processed foods) No matter if you are a service member or a civilian, prioritizing an anti-inflammatory eating plan is essential for both short-term and long-term health. As a Warfighter, practicing healthy habits is even more important for mission readiness. Reach for whole foods and build colorful, balanced meals that support a strong immune system. You can reduce inflammation one bite at a time with your food choices, starting today! ReferencesHarvard Health - “Foods that fight inflammation”Harvard Health - “What is inflammation?”Johns Hopkins Medicine - “Anti Inflammatory Diet”
