In this article, I will address what is the anti-inflammatory diet and will explain you the difference between diet and lifestyle.
Many studies showed that chronic inflammation is linked to atherosclerosis, heart disease, cancer, Parkinson’s, Alzheimer’s, and autoimmune diseases. Therefore, it is of great benefit to adopt an anti-inflammatory diet in patients with rheumatoid arthritis, lupus, or psoriasis.
What is the Anti-inflammatory Diet?
Simple, it is a lifestyle change.
The term “diet” sounds somewhat restrictive. These are changes you should consider making for a long-term journey.
Our doctor is here to give more information about things that you can change.
More than that, these recommendations are scientifically proven to help you achieve better health.
Here are the ten steps that you need to consider:
- Stop eating processed food. In other words, everything that you buy from the shelves in the stores, food that you microwave, or fast foods are processed foods.
Standard American Diet the “SAD” choice - Stop eating refined sugars: soda, candies. To indulge yourself, replace sweets with a piece of dark chocolate.
Benefits of dark chocolate and anti-inflammatory diet. Eat in moderation! - Reduce white flour products and replace them with whole and cracked grains, whole wheat pasta.
- Eat legumes and vegetables: chickpeas, lentils, and beans are great resources of protein. In addition, whole soy products are protective against cancers and inflammation. Don’t forget about wild mushrooms!
- Eat fruits, fruits, and more fruits that will bring minerals, vitamins, and antioxidants. For example, berries, cherries, pomegranates, mango, papaya, grapes are excellent.
- Oils are so crucial for your health. Choose cold-pressed, unfiltered olive oil and avoid processed oils such as sunflower, corn, or canola oils.
- Eat more fish. Choose wild-caught vs. farmed fish at least 2-4 times/ week. Wild-caught salmon and sardines are recommended. They are excellent sources of omega-3 fatty acids.
- Try to replace red meat and poultry with grass-fed beef and lamb. Eat skinless poultry or cage-free chicken eggs.
- Eat natural, unflavored yogurt (homemade) and kefir.
- Eat fermented food that will improve your gut flora.
Dr. Diana Girnita was born and raised in Romania, a small country from Eastern Europe where these nutrition choices are natural. Growing up, she did not experience processed or microwavable food. She is an avid educator and a graduate of the Nutrition Science Course from Stanford University. She spends a lot of time educating her patients about healthy food choices.
About the author
Diana Girnita, MD, PhD is an US board certified internal medicine and rheumatology. She completed a PhD in immunology, postdoctoral fellowship at Harvard University, immunology fellowship at University of Pittsburgh and rheumatology fellowship at University of Cincinnati. She is the founder&CEO of Rheumatologist OnCall, a telemedicine company that serves multiple states in the US. She is an assistant professor in the department of Rheumatology at University of Cincinnati. Dr. Girnita is a graduate of the Nutrition Science course from Stanford University. Dr. Girnita was recognized many times with “Top Doctor” award (2017-2020) and is frequently invited speaker of the US National Arthritis Foundation. Read more
