A great way to fight pain, especially in the case of arthritis, is to fight inflammation through diet as well as medication or exercise. In fact, an anti-inflammatory diet can be more powerful than you think. When your immune system recognizes something foreign, such as an invading microbe, chemical, or plant pollen, it immediately activates and triggers a process called inflammation. This is useful for getting rid of bad chemicals, but it’s not great when inflammation continues at all hours of the day, even when you’re not fighting off an invading microbe. Many diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s, can be linked to chronic inflammation. Several types of food cause inflammation. Those include refined carbohydrates (such as white bread or pastries), french fries and other fried foods, soda and sugar-sweetened beverages, red meat, processed meat, margarine, shortening, and lard. “Some of the foods that have been associated with an increased risk for chronic diseases such as Type 2 diabetes and heart disease are also associated with excess inflammation,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.” Avoid These Foods That Worsen Inflammation
and inflammation remained. This suggests that weight gain isn’t the only factor that causes inflammation. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says. On the flip side, Dr. Hu says eating the right foods is a great way to reduce inflammation and the consequent risk of chronic diseases. Blueberries, apples, leafy greens, nuts, and coffee (with no sugar) have anti-inflammatory compounds and may protect against it as well. Tomatoes, olive oil, fatty fish (salmon, mackerel, and tuna), and other fruits like strawberries, cherries, and oranges also help reduce your body’s inflammatory reaction. Just aim for a healthy diet, and you’ll be on the right track — you might even see some significant boosts to your mood and overall quality of life, says Dr. Hu. At M3 PT, we hope these tips help, because we couldn’t agree more! Careful snacking and feasting out there!
Weight gain is also a risk factor for inflammation, but in several studies, even after researchers took obesity into account, the link between foods
Crispy Fish With Brown Butter Sauce
TAKE A BREAK
Inspired by BonAppetit.com
Want to enjoy the decadence of the holiday season without adding too much to your waistline? Swap red meat for fish and serve this delicious, easy dish.
INGREDIENTS DIRECTIONS • 1 tbsp olive oil • 4 5-oz Chilean sea bass or salmon fillets, skin-on • Salt and pepper, to taste • 6 tbsp unsalted butter, cut into pieces • 1/2 cup blanched hazelnuts, chopped
1. In an unheated skillet, add oil. Season fish with salt and pepper, then add to skillet (skin-down). 2. Heat the skillet to medium and cook for 4 minutes. With a spatula, press each fillet down, rotating between fillets every few seconds. When the skin begins to crisp, stop pressing and cook 8–10 minutes, then flip and cook for another minute. Remove the fish. 3. Wipe the skillet clean and return to medium heat. Add the butter and hazelnuts. Heat, swirling continuously, until butter foams and browns. Remove from heat. 4. Stir in lemon juice and season to taste. Pour over fish, garnish, and serve with salad.
• 2 tsp lemon juice • Lemon wedges, for garnish
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