Taming inflammation with nutrition

Our bodies often send us signals when things are off balance. Fatigue, joint paint or even changes in mood can all be signs that something deeper is going on, such as inflammation. While this process is an important part of helping the body heal, chronic inflammation can damage healthy tissues and increase the risk of many diseases. Understanding the different types of inflammation, their symptoms and the role diet plays in managing the body’s immune response can help you take meaningful steps toward keeping inflammation in check.

Types of inflammation

Inflammation is the body’s natural response to injury, infection or an irritant, like germs or toxic chemicals. This protective process activates your immune system to try and remove harmful stimuli, repair damaged tissues and restore balance. Inflammatory responses are beneficial when they are temporary, but when inflammation becomes an ongoing issue, it can have a negative impact on tissues and organs and may indicate an underlying health issue. There are two types of inflammation:

• Acute inflammation is the body’s immediate, short-term response to injury, infection or irritation. It typically develops quickly and causes redness and swelling at the affected area. Once the cause, like a sprained ankle or an insect bite, is addressed, the inflammatory response usually fades after a few hours to a few days.
• Chronic inflammation occurs when your immune system remains active over a long period of time, even in the absence of an immediate threat. This type of inflammation can last months or years and lead to severe damage to your joints, tissues and organs.

Symptoms of inflammation

For those with acute inflammation, they may experience a variety of symptoms as the body sends extra blood, immune cells and nutrients to the affected area. These symptoms may include:

• Swelling
• Pain or tenderness
• Redness at the affected area
• Heat or warmth
• Reduced range of motion

When the immune system remains on high alert for a longer period of time, even when there is no immediate threat, this ongoing response becomes chronic inflammation and can produce a range of symptoms, including:

• Brain fog
• Joint or low back pain
• Weight changes
• Skin rashes
• Gastrointestinal issues
• Insulin resistance
• Depression and anxiety
• Frequent infections or slow-healing wounds

Health conditions linked to chronic inflammation

When the immune system remains “on” and there is lasting inflammation in the body, it can lead to several health issues. For example, chronic inflammation is linked to numerous diseases and medical conditions, including autoimmune diseases like rheumatoid arthritis and lupus, gastrointestinal disorders, cancer, joint problems, skin disorders, diabetes and heart disease.

Causes of chronic inflammation

Chronic inflammation can be triggered by underlying medical conditions, environmental factors and certain lifestyle habits. Common causes include:

• Lack of physical activity
• Chronic stress
• Exposure to pollutants, cigarette smoke or chemicals
• Drinking high amounts of alcohol
• Obesity
• Persistent infections
• Poor diet

How to treat inflammation

For acute inflammation, treatment usually focuses on relieving symptoms and supporting the body’s natural healing process. This can include resting the affected area, applying cold compresses, elevating the area and taking over-the-counter pain relievers.

Treating chronic inflammation often involves making lasting lifestyle changes, such as:

• Staying active through regular exercise
• Managing stress
• Avoiding environmental triggers
• Prioritizing sleep to support the body’s natural healing process
• Eating a nutrient-rich diet can also play an important role in reducing inflammation and supporting overall health

Know the foods that trigger inflammation

Diets high in unhealthy fats and sugar may trigger inflammation, particularly in those who are overweight or living with diabetes.

Foods to avoid:

• Deli meats
• Fried foods
• Pasta
• Salty snacks
• Sugary drinks such as soda and sports drinks
• Ultra-processed foods
• White bread

Use quality nutrition to help manage inflammation

Following a healthy, well-balanced diet with whole foods like colorful fruits and vegetables is a way to use food as medicine to help reduce inflammation, support the immune system and lower the risk of serious health complications.

Foods rich in antioxidants
Also known as polyphenols, they protect your cells from damage, reduce inflammation and may help prevent cardiovascular disease and the development of some cancers.

• Berries — blueberries, blackberries, raspberries and strawberries
• Cherries
• Plums
• Red grapes
• Kale
• Spinach

Foods rich in omega-3 fatty acids
They can help calm the immune system and protect tissues from damage.

• Salmon
• Sardines
• Tuna
• Fish oil supplement

Mom’s Meals^® food as medicine solutions can help

Eating foods that support your personal health and nutritional needs is easy with Mom’s Meals. We offer the most comprehensive food as medicine solutions nationwide, including medically tailored meals.

• Choose from 60+ traditional and culturally inspired meal options to fit your tastes, preferences and dietary needs
• Designed by registered dietitians and professional chefs, our medically tailored meals support most common chronic health conditions and overall well-being
• Made from high-quality ingredients and produced in USDA- and FDA-inspected facilities 
• Heat and enjoy in minutes 
• Delivered direct to your home

Plus, our meals are free from ingredients like added MSG, partially hydrogenated oils, high-fructose corn syrup, added trans fats, artificial sweeteners such as sucralose, and preservatives banned in the European Union.

Find out more about our delicious and nutritious medically tailored meals.