You Ask, I Answer: Inflammation

My mum asked me to look into foods that increase or decrease inflammation and related chronic pain conditions.

I don't know if such a thing is even possible, and Google leads me to thousands of quacks and charlatans. Can you help?

-- Rachelle T.

Location Unknown

Certainly.

Nutrition plays an important role in promoting -- and reducing -- inflammation.

Before we even get to actual foods, though, it's important to address weight.

Excess body fat heightens inflammation, so working towards shedding any extra pounds is the first step in my book.

Foods that I suggest your mother eat sparingly include refined carbohydrates (mainly white flour and added sugars), saturated fats, trans fats, and Omega-6 fatty acids (found in most plant oils, nuts, and seeds.)

A point of clarity regarding Omega-6 fatty acids: although they absolutely serve a purpose (and are essential, meaning we can only get them from our diet), the traditional U.S. diet is overly abundant in them.

Moving on, then. There are also many foods that help manage -- and even decrease -- inflammation.

These include whole grains, monounsaturated fats (think avocados, olive oil, and peanut butter), Omega-3 fatty acids (walnuts, flaxseed, salmon, tofu, wheat germ, and some legumes) and a wide variety of fruits and vegetables.

In the case of fruits and vegetables, the more variety the better.

Why? Research suggests that different compounds (i.e.: anthocyanins in blueberries, carotenoids in sweet potatoes, and phenolics in tart cherries) can aid in the reduction of inflammation.

Keep in mind, though, that for optimal results, these foods should be consumed on a daily basis for a prolonged period.

Additionally, the above mentioned foods should not be consumed with excess calories or sugars (putting a spoonful of walnuts into a Coldstone ice cream bowl or having a Reese's peanut butter cup are not effective ways to manage inflammation.)

Five Diet Faux Pas

Are you sabotaging your own healthy eating? You might be, if you've fallen prey to these five common diet mistakes.

Leaving Out the Yolk

THE MISTAKE: Getting an omelette sans yolk deprives you of vitamins (folate, vitamin D) minerals (zinc, phosphorus, calcium) and carotenoids (lutein, zeaxanthin). Additionally, an egg-white omelette (which is naturally fat-free) will not satiate you as well as one utilizing the entire egg. The longer you remain satiated, the fewer calories you consume.

HOW TO SOLVE IT: Rather than getting an egg white omelette with cheese (a source of saturated fat and sodium), go for a regular omelette with three or four different color vegetables.

Fearing Fat

THE MISTAKE: Ordering salads or steamed vegetables and accompanying them with fat-free dressing is a waste of nutrients! Vitamins A, D, E, and K are fat-soluble and, therefore, need to be consumed with fat in order for our bodies to absorb them.

HOW TO SOLVE IT: Replace fat-free dressing with an oil (preferably olive) based vinagreitte. If you absolutely love the taste of a certain fat-free dressing, add avocado, almond slices, pumpkin seeds, or sunflower seeds to your salad.

Forgetting Fiber

THE MISTAKE: Snacking on rice cakes, pretzels, and crackers might sound healthy, but they aren't your weight-loss allies. The reason? They are missing fiber, which is essential for a feeling of fullness.

HOW TO SOLVE IT: Include high-fiber snacks into your diet: boiled edamame, fresh fruit, red pepper strips with hummus, plain popcorn, and high-fiber crackers (ie: Kavli, Triscuit Finn Crisp, etc.)

(Artificially) Sweetening The Deal

THE MISTAKE: Sugar-free pudding, ice cream, candies, sodas, and chocolates contain fewer calories than their regular counterparts, but they are still mostly devoid of nutrition. Plus, since the artificial sweeteners used are hundreds of times sweeter than regular sugar, often leading to more cravings.

HOW TO SOLVE IT: Instead of replacing highly caloric sugary items with ones made with saccharine or Splenda, substitute them with real food. Replace a diet popsicle with an actual piece of fruit. You'll get more nutrition -- and real taste!

Leaving Exercise Out of the Equation

THE MISTAKE: Eating fewer calories isn’t the one and only diet solution. For optimal weight loss and maintenance, you should engage in physical activity at least three times a week. Remember, our bodies need to work hard (aka, burn calories) to sustain muscle.

HOW TO SOLVE IT: If you are only doing cardio, add a 15 or 20 minute weight-bearing workout. Not only are you helping your bone density, you’re also helping your body shed the pounds faster.