“Inflammation” comes up frequently in my nutrition courses. Inflammation is the key player in many chronic diseases, as well as a result of following the typical American diet. But what is it? In simple terms, inflammation is a complex cascade of stress hormones and cellular triggers that prompt the immune system to fight harmful stimuli. And what are these stimuli? In chronic inflammation, a stimulus damages the body and may be caused by poor diet and inactivity, carrying extra weight, or having a chronic disease, such as heart disease or cancer [2]. Inflammation is the necessary first step in the healing process; however, inflammation may beget more inflammation because a chronic problem cannot be eradicated. Over time, this stress weakens the body and may lead to other chronic diseases; for instance, someone who has diabetes is at increased risk for developing heart disease [3].

Let’s talk strategies to fight inflammation. By eating healthfully, getting enough water and rest, exercising, and reducing stress, you will only feel better and strengthen your defenses. Many studies have found a diet with a “…reduction in saturated and trans-fats, and consumption of a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains…may be associated with lower generation of inflammation” [5, 1-5]. Plant foods are anti-inflammatory because they are high in phytonutrients, antioxidants, water, and fiber [1-5]; when these replace processed foods, the body works more effectively [1,4-5]. The easiest way to jump start is to grab a piece of fruit for a snack, twice a day. Inflammation may beget inflammation, but good habits beget good habits, too!