How to Reduce Inflammation in the Body With Proper Nutrition

Many illnesses and even certain diseases, such as rheumatoid arthritis, shoulder tendinitis or bursitis, gouty arthritis and polymyalgia rheumatica can result from chronic inflammation in the body. Changes in your diet may reduce the amount of inflammation in your body. Keep reading for detailed instructions.


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    Eat your fruits and vegetables to increase antioxidant intake, which has been found to decrease inflammation in the body by inhibiting enzymes that trigger inflammation.
    • The Centers for Disease Control and Prevention (CDC) recommends at least 5 servings of fruits and vegetables every day.
    • The website for the CDC's initiative, "Fruits & Veggies-More Matters" features a calculator you can use to calculate how many fruits and vegetables you need based on your daily calorie needs; tips on including fruits and vegetables in your meals; and recipes.
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    Avoid saturated and trans fats, which produce inflammatory chemicals in the body.
    • Read nutrition labels to assure you are avoiding saturated and trans fats.
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    • Trans fats are found in partially hydrogenated fats most often found in snack foods, fried foods and baked goods.
    • Saturated fats are found most commonly in oils and red meats.
    • Avoid saturated fats and trans fats by eat lean protein such as chicken or turkey and avoiding snack and fried foods.
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    Eat foods that are a good source of omega-3 fatty acids, including fish and walnuts in order to encourage the body to produce chemicals that help control inflammation in joints, the bloodstream and in tissues.
    • You can also take fish oil supplements.
    • Fish oil supplements, usually made from seal blubber, salmon, halibut, whale blubber, tuna, mackerel, cod liver and herring, may be combined with vitamin A, B1, B2, B3, C, D and/or E.
    • Research shows that omega 3-fatty acids reduce inflammation and may lower the risk of diseases such as cancer and heart disease.
    • Fish oil supplement daily intake should be based on the amount of EPA and DHA; a common amount of omega-3 fatty acids in a fish oil capsule is .18 g (170-560 mg) of Eicosapentaenoic acid (EPA) and .072 g (72-310 mg) of docosahexaenoic acid (DHA).
    • The American Heart Association recommends healthy adults with no history of heart disease eat fish at least two times per week. It's recommended that adults with coronary heart disease take 1 gram daily of EPA and DHA omega-3 fatty acid supplement (fish oil). Adults with high cholesterol should take 2 to 4 grams daily of EPA and DHA.
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    Limit your intake of refined carbohydrates such as white rice or white bread. Inflammation may impair blood sugar regulation, which is worsened when refined carbohydrates are consumed.
    • Instead, eat whole grain foods such as brown rice and bulgar wheat.
    • Read packaging on your breads and pastas to find which items are made of whole grain or whole wheat, rather than refined grains.
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    Avoid processed foods, which lack antioxidants that fight inflammation and cause the body to create inflammatory compounds.
    • Consumption of processed foods that have additives may increase certain health risks, and in processing the foods, some of the nutritional value is often lost.


  • Symptoms of inflammation include redness, swollen joints that are warm to the touch, joint pain, joint stiffness, fever, fatigue, headaches, loss of appetite and muscle stiffness.
  • Some anti-inflammatory diets you may be familiar with are the Mediterranean-style diet and The Anti-Inflammation Zone Diet, by Dr. Barry Sears.
  • Time-released capsules can help with the side effects gas, gloating and diarrhea commonly experienced with fish oil supplements.


  • Do not consume more than 3 grams of omega-3 fatty acids from capsules each day due to an increased risk of bleeding.
  • Dietary supplements should only be taken under the supervision of a health care provider.
  • Children should avoid eating fish that could be high in mercury, such as king mackerel, shark and swordfish.

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Categories: Alternative Health