Over the last several years, researchers have discovered that many common chronic medical conditions are linked to inflammation. Heart disease, cancer, diabetes, arthritis and Alzheimer’s disease have all been associated with the inflammation pathway. It is thought that long term inflammation affects metabolism in multiple ways, including causing resistance to insulin (the hormone that regulates sugar), affecting normal gut bacteria, and changing the way our bodies handle cholesterol. Damage to the body ultimately results from these processes.
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So what causes this inflammation?Â
Multiple things trigger long standing activation of the immune system, including viruses, routine aging, exposure to environmental pollutants, and chronic stress. One of the most important causes we are now recognizing is an unhealthy diet.
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A number of foods have been noted to increase inflammation. Most notably these include the following:

·       Red meats and processed meats (steak, hamburger, sausage, hot dogs)
·       Refined carbohydrates (white bread, cereal, pasta, white rice and other foods that have enriched wheat flour as one of the first ingredients)
·       Sugar sweetened foods and drinks (desserts, sports and soft drinks)
·       Processed foods with chemical additives (snacks like chips, margarine, and microwave popcorn) and trans fats
·      Deep fried foods (French fries, chicken, onion rings)
So what is a person supposed to do?
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Simple changes in your diet can be very beneficial in reducing inflammation and your chance of chronic disease. Besides helping you lose weight, these diet changes may help your joints feel better, boost your energy, and improve your thinking.
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Most experts agree that following a Mediterranean diet and plant-based eating reduces chronic inflammation and thus your chance of developing long term health problems like heart disease and diabetes. These types of diets usually consist of the following foods:

·       Fruits, in particular berries, which provide antioxidants that reduce chemicals that cause inflammation in the body
·       Nuts, such as walnuts and almonds, which balance fatty acids in the blood
·       Certain types of fish (salmon, tuna), which provide not only anti-inflammatory compounds, but also provide much needed protein and vitamin D
·       Dark leafy greens, such as spinach and broccoli, which protect against cytokines, chemicals that cause inflammation
·       Whole grains, such as quinoa, brown rice, and steel cut oats/oatmeal
·       High fiber foods, such as fruits (berries, bananas, apples), vegetables (beets, carrots), and beans/lentils, which are not digested in the small bowel, but pass into the colon and are transformed to short chain fatty acids which block inflammation
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All of it may seem overwhelming, but it is possible to make the necessary changes to your diet with some time, effort, and know-how. Coupled with regular exercise, reduction of stress, and good sleep patterns, you can minimize your risk of significant health problems.Â
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At Mahoning Valley Direct Primary Care, Dr Thomas Bailey will provide a thorough evaluation and determine if you are at risk of these all-too-common health issues. Working along with a dedicated network of local dietary and nutritional experts, he can help you achieve your health goals.  Schedule an appointment today!

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