10 Anti-Inflammatory Foods to Fight Inflammation and Support Bone Health

Inflammation is the body’s response to injury or damage. While inflammation is necessary for protecting your health, chronic inflammation can lead to serious health issues over time. The good news is that the foods you eat can help fight inflammation and support your overall health and bone health. By adding more anti-inflammatory foods to your diet, you can reduce inflammation in your body and lower your risk of disease. In this article, you’ll discover 10 of the best anti-inflammatory foods that you should be eating regularly to promote better health and stronger, denser bones. Adding these nutritional powerhouses to your weekly meal plans can help you fight inflammation, reduce pain, and stay active and independent as you age. The foods on this list are delicious, versatile, and packed with compounds that will help you live well and enjoy life with a healthy body and strong skeleton.

What Is Inflammation and Why Is It Harmful?

Inflammation refers to your body’s immune system response to harmful stimuli. While acute inflammation is a normal immune response, chronic inflammation can be damaging. Persistent inflammation has been linked to health issues like heart disease, diabetes, Alzheimer’s and certain cancers.

What Causes Chronic Inflammation?

Chronic inflammation can be caused by long-term exposure to irritants or by an autoimmune response, where your immune system mistakenly attacks your own tissues. Common contributors include:

• Unhealthy diet high in sugar, refined carbs, red meat and processed foods. These foods are pro-inflammatory and lack antioxidants.
• Excess weight or obesity. Excess fat cells promote inflammation.
• Smoking and environmental pollutants. Exposure to toxins and chemicals can trigger an inflammatory response.
• Stress. Chronic high stress leads to elevated levels of cortisol which suppresses the immune system and promotes inflammation.
• Sedentary lifestyle. Lack of physical activity causes low-level chronic inflammation. Exercise helps reduce inflammation.

Why Is Chronic Inflammation Harmful?

Chronic inflammation damages cells and DNA, accelerating aging and disease progression. It contributes to conditions like atherosclerosis, the hardening of arteries that can lead to heart attack or stroke. It is also linked to insulin resistance, a precursor for type 2 diabetes. In the brain, inflammation may play a role in cognitive decline and Alzheimer’s disease.

Reducing inflammation through diet, exercise, sleep and stress management is key to optimal health and longevity. Making anti-inflammatory lifestyle choices and consuming anti-inflammatory foods can help lower your risk of disease and support healthy aging.

Top 10 Anti-Inflammatory Foods

To help reduce inflammation in the body and support bone health, focus on anti-inflammatory foods. Here are the top 10 to add to your diet:

Fatty Fish

Fatty fish like salmon, sardines, and trout are high in omega-3 fatty acids, which help fight inflammation and promote bone health. Aim for 2-3 servings per week.

Turmeric

Turmeric contains curcumin, a compound with powerful anti-inflammatory effects. Add turmeric to curries, smoothies, or turmeric tea. For the most benefit, choose turmeric supplements with black pepper, which aids absorption.

Broccoli

Broccoli is high in calcium, vitamin K, and antioxidants like quercetin that help combat inflammation. Have 1-2 cups 2-3 times per week.

Extra Virgin Olive Oil

Olive oil is full of oleocanthal, a compound that acts like ibuprofen to reduce inflammation. Use olive oil for low-heat cooking or add it to salads and marinades.

Green Tea

Green tea is rich in antioxidants called catechins that help fight free radicals and reduce inflammation. Aim for 2-3 cups per day or take green tea extract supplements.

Nuts

Nuts like almonds and walnuts contain inflammation-fighting omega-3 fatty acids and magnesium. Have a 1⁄4 cup serving 2-3 times per week.

Avocados

Avocados provide anti-inflammatory monounsaturated fats, carotenoids, and vitamin E. Eat 1⁄2 an avocado 2-3 times per week on toast, in guacamole, or in smoothies.

Berries

Berries are loaded with anthocyanins and other antioxidants with anti-inflammatory effects. Have 1 cup of berries like strawberries, blueberries or blackberries daily.

Ginger and Garlic

Ginger and garlic both contain compounds like gingerol and allicin that help reduce inflammation in the body. Add minced ginger and garlic to stir fries, curries, marinades, and dressings.

Leafy Greens

Greens like spinach, kale, and swiss chard are high in inflammation-fighting vitamins A, C, and K as well as magnesium and antioxidants. Aim for 1-2 cups 3 times per week.

The Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet can have significant benefits for your health. By reducing inflammation in the body, you may lower your risk of disease and support healthy aging.

Reduced Disease Risk

Chronic inflammation is linked to conditions like heart disease, diabetes, Alzheimer’s, and certain cancers. An anti-inflammatory diet high in whole foods like fruits and vegetables, healthy fats, and lean proteins can help neutralize inflammatory compounds in the body and lower disease risk.

Healthy Aging

Inflammation is a natural part of the aging process, but chronic inflammation speeds up aging and cell degeneration. An anti-inflammatory diet supplies antioxidants and nutrients to counteract age-related inflammation, which may slow signs of aging like wrinkles, age spots, joint pain, and muscle loss. Consuming anti-inflammatory foods and staying physically active are two of the best ways to age healthfully.

Improved Mobility and Flexibility

Inflammation in the joints and connective tissues can lead to reduced mobility, stiffness, and pain. An anti-inflammatory diet helps lubricate the joints, strengthen bones, and improve flexibility. Foods high in omega-3 fatty acids, like fatty fish, flax and chia seeds, help reduce arthritic inflammation and ease joint pain.

Better Gut Health

A healthy gut depends on a balance of good and bad bacteria. An anti-inflammatory diet high in probiotic and prebiotic foods helps maintain the proper bacterial balance in the gut, which aids digestion, boosts immunity, and even influences mood and cognition. Yogurt, kefir, miso, and kimchi are excellent sources of good gut bacteria. Fiber-rich plant foods like beans, broccoli, and oats act as prebiotics to feed the good bacteria.

In summary, an anti-inflammatory diet can have significant benefits for health, mobility, disease risk and healthy aging. Choosing a balanced diet high in whole foods, lean proteins, healthy fats and gut-supporting probiotics and prebiotics may help reduce inflammation in the body and promote vitality. Making incremental changes to your diet and lifestyle can have long-term impacts on your health.

Anti-Inflammatory Supplements for Added Support

Anti-Inflammatory Supplements for Added Support

In addition to an anti-inflammatory diet, certain supplements can help reduce inflammation in the body and support bone health. The following supplements are recommended:

Turmeric or curcumin supplements contain compounds called curcuminoids, which have strong anti-inflammatory effects. Turmeric supplements are very safe and can help reduce inflammation in the joints and muscles. Look for turmeric capsules or curcumin capsules containing 95% curcuminoids. The typical dosage is 400 to 600 mg of curcumin capsules 3 times per day or as directed.

Fish oil contains omega-3 fatty acids, which are powerful anti-inflammatory agents. Fish oil supplements can help reduce inflammation in the body and support bone health. Look for fish oil capsules containing EPA and DHA. Aim for 2 to 3 grams of EPA and DHA per day. Cod liver oil also provides omega-3s, as well as vitamin D, which is important for bone health.

Green tea contains compounds called catechins, which may help reduce inflammation in the body. Green tea extract supplements provide a concentrated source of these beneficial catechins. The typical dosage is 200 to 400 mg of green tea extract capsules 2 to 3 times per day.

Boswellia serrata is an herb that contains anti-inflammatory boswellic acids. Boswellia supplements come from the resin of the boswellia serrata tree. Boswellia capsules or tablets can help reduce inflammation in the joints and support bone health. A typical dosage is 300 to 500 mg of boswellia capsules 3 times per day.

Bromelain is an enzyme derived from pineapple stems that has anti-inflammatory effects. Bromelain supplements may help reduce inflammation and swelling in the body, especially in the joints and muscles. The typical dosage of bromelain is 200 to 500 mg 3 times per day between meals. Bromelain works best when taken on an empty stomach.

These anti-inflammatory supplements can provide additional support for an anti-inflammatory diet and lifestyle. However, you should always talk to your doctor before taking any supplements to make sure they are appropriate and safe for you based on your individual health conditions and any medications you may be taking. Some supplements may interact with certain medications, so your doctor’s guidance is recommended.

An Anti-Inflammatory Lifestyle: Foods to Avoid

An anti-inflammatory lifestyle involves avoiding certain foods that can promote inflammation in the body. Some of the biggest culprits to limit or eliminate include:

Refined Carbohydrates

Foods made from refined grains, like white bread and pasta, have had most of their nutrients removed during processing. They are high on the glycemic index, causing spikes and crashes in blood sugar that lead to inflammation. Instead, choose whole grain options whenever possible.

Fried Foods

Fried foods are high in inflammatory trans fats and advanced glycation end products (AGEs), which form when oil is overheated and interacts with proteins. Both trans fats and AGEs trigger inflammatory responses in the body. It is best to avoid or limit fried foods like french fries, onion rings, fried chicken, and doughnuts.

Red Meat and Processed Meat

Red meat and processed meats contain compounds like saturated fat, hormones, and preservatives that promote inflammation in the body. Limit or avoid beef, pork, bacon, sausage, hot dogs, and luncheon meats. Choose plant-based protein sources or lean poultry and fish instead.

Sugar-Sweetened Beverages

Drinks high in added sugar like soda, fruit juice, sports drinks and sweetened coffee and tea can spike inflammation. The high amounts of sugar overload the body and the excess is converted to fat in the liver, which causes inflammation. Water and unsweetened beverages are the healthiest choices.

Excessive Alcohol

While moderate alcohol consumption may have some anti-inflammatory effects, excessive drinking promotes inflammation in the body. Limit your alcohol intake to no more than 1 drink per day for women and 2 per day for men. Too much alcohol also dehydrates the body, strains the liver and disrupts sleep, all of which influence inflammation.

Making changes to reduce or remove inflammatory foods from your diet and focusing on an anti-inflammatory lifestyle can have significant impacts on your health and reducing disease risk. An anti-inflammatory diet full of fruits and vegetables, whole grains, lean proteins and healthy fats will support your body in maintaining proper balance and function.

Conclusion

In summary, inflammation is a major source of discomfort and disease in the body, but the good news is you have the power to fight it through diet and lifestyle changes. By incorporating more anti-inflammatory foods like fatty fish, leafy greens, turmeric, broccoli, olive oil, berries, green tea, nuts, and beans into your daily meals, you can help lower inflammation and support better health and mobility. An anti-inflammatory diet, combined with exercise and stress relief, is one of the most effective ways to protect your health for years to come. Make fighting inflammation through natural means a priority and you’ll feel better, move better, and live better. The choices you make today can have a profound impact on how you age and how well you live. Choose wisely.