How Can We Use Diet to Fight Inflammation?

Exploring Intensity

How Can We Use Diet to Fight Inflammation?

In our quest to avoid the aches and pains of aging, we are looking to reduce inflammation. We were curious to find out if diet is linked to inflammation. It turns out that “yes” diet is linked to inflammation in the body. And if you cut out eating crap food, you will reduce inflammation in the body and feel better and age more slowly. Here’s details.

We asked Sue Miller, a registered dietician with Metrowest Nutrition, what she thought we should eat to reduce inflammation. Here’s her answer;

Acute inflammation is your body’s natural reaction to an injury or an attack, but when it persists and becomes chronic, it can become the cause of many diseases, including heart disease, metabolic syndrome, cancer and type 2 diabetes. Evidence points to links between eating particular foods and lower levels of inflammation. Follow a diet that incorporates complex carbs, vegetables and fruits – and high quality vegetable proteins like nuts, legumes, grains and soy foods.

Some foods seems quite promising in reducing inflammation; tomato products, berries, walnuts, turmeric, and (thankfully) red wine. Foods high in calories, fat and sugar and low in nutrients cause inflammation. So eat foods like;

  1. Fruits such as Strawberries, blueberries, cherries, oranges, cranberries, grapes.
  2. Healthy fats. Such as olive oil, nuts, avocados.
  3. Green leafy vegetables such as spinach or kale.
  4. Fatty fish such as salmon, herring, sardines, mackerel.
  5. Flavors such as garlic, turmeric, ginger.
  6. Tomatoes.
  7. Drink tea.
  8. Drink red wine (1 glass per day limit).
  9. Eat complex carbs such as whole grains, beans, peas, vegetables.


  1. Refined carbs such as white bread and pastries.
  2. Fried foods.
  3. Soda and other sweetened drinks.
  4. Red meat or processed meat.
  5. Margarine, shortening or lard.

And here’s a rec on anti-inflammation diet from Harvard Health
If you want more information or need some diet advice, contact Sue Miller RD, LDN, CSSD;

If you do get injured, don’t ignore the injury. I dread the advice “You should rest it…” whatever “it” may be.
Summary of the habits.

Habit #1: Awareness Part 1. Know Your Baseline Food Intake.

Habit #2: Tasty List. Make a list of healthy/fresh foods that you consider tasty.

Habit #3: Eat Less More Often. Reduce portion size and increase to 4 meals per day.

Habit #4: Make It Social. Find an exercise partner to help you stay on track with fitness goals.

Habit #5: Sub water for sugary drinks and diet soda.

Habit #6: Set goals with a focus on physical achievement and enter a competition.

Habit #7: Limit alcohol to one drink per day.

Habit #8: Foam roll tight muscles every other day.

Habit #9: Don’t get injured. And. If you do get injured, take care of the injury.