Diet for Inflammation

Many suffer from different types of inflammation in the body, from headaches, to back pain, to joint and muscle stiffness. Avoiding some food groups--particularly dairy, sodium salt and sugar--can help you avoid triggering pain and inflammation.

Sodium

• Sodium is a mineral that is required by the body to help regulate fluids. However, too much sodium can lead to high blood pressure, arthritis and inflammation. According to Drs. Ohtsuka and Sanderson of St. Bartholomew's and the Royal London School of Medicine and Dentistry, one type of sodium (DSS) even "induces an inflammatory bowel disease-like colitis in animals".

  When managing dietary sodium, eliminate items such as bacon, sausage, luncheon meats and other high sodium meats from the diet. Purchase low sodium or sodium free products such as unsalted butter and low sodium salad dressings. Finally, resist the urge to add unnecessary salt to foods. Try salt alternatives such as Mrs. Dash to add flavor and variety to foods.

Dairy

• Dairy products are a rich source of dietary calcium and vitamin D. However, excessive amounts of dairy can cause mucous production and inflammation in the body. Often milk allergies will trigger an inflammatory response as well, which can lead to digestive problems, sinus congestion and sinus headaches. According to a report from The Analyst, decreasing dairy consumption can help relieve a variety of health problems, including: allergies and post-nasal drip, auto-immune deficiencies, gluten sensitivity and irritable bowel syndrome.

  To cut back on dairy, try many of the dairy alternatives on the market today. Rice milk and soymilk can be used in place of cow's milk in cereals, baking and even gravies and stews. Soy yogurt and cheese products are available in just about any supermarket. Experiment and find alternatives that you enjoy.

Sugar

• Sugar is an essential part of the diet. Complex sugars are broken down into glucose and used in the body for energy. However, excessive amounts can spike blood sugar levels, which leads to inflammation. According to a study done at Harvard Medical School, C-reactive protein, the main cause of inflammation the body, is increased when blood sugar levels rise. The main way to control blood sugar levels is to limit the amount of carbohydrates consumed.

  First, it is important to note the difference between simple sugars and complex carbohydrates. Simple sugars raise blood sugar levels quickly, while complex carbohydrates take longer to break down, and therefore can actually help stabilize blood sugar levels. Replace processed flours with whole grains. Eat brown rice instead of white rice. And, most importantly, cut junk food out of the diet completely. Avoid cookies, cakes, sweets, potato chips and sweetened juices and soda. Avoid products that contain high fructose corn syrup or other hidden sweeteners.

Be Aware

• Begin to read food labels and be aware of what goes into your body. Inflammation can be decreased naturally with careful dietary modifications.