Anti Inflammation Diet

Anti Inflammatory Diet  

Alane Wincek, ND, CNC
certified holistic nutritionist, metabolic specialist, author
678-372-2913 /

October 29,  2023

Unlocking the Power of an Anti Inflammatory Diet

In today’s fast-paced world, where processed foods and stress dominate our lives, it’s no wonder that many people are battling inflammation. Chronic inflammation is often an underlying factor in various health issues, from arthritis to heart disease. The good news is that you can take control of your health by embracing an anti-inflammatory diet. In this article, we’ll explore the importance of an anti-inflammatory diet, why you should avoid gluten and dairy, and provide answers to common questions about inflammation.

anti inflammatory diet


What is an Anti Inflammatory Diet?

ANTI INFLAMMATORY DIETAn anti inflammatory diet is a proven way to improve your health and well-being, not just a trendy term. It primarily focuses on consuming foods that reduce inflammation in the body, promoting a balanced and active life. To make this diet effective, replace foods that cause inflammation with ones that reduce it. Additionally, customize the diet to achieve optimal outcomes.

We will show you how easy it is to personalize an anti inflammatory diet.

The 5 Classic Signs of Inflammation in the Body

1. Redness: Inflammation often manifests as redness at the affected site, indicating increased blood flow and immune response. This may appear as acne, eczema, psoriasis, itchiness or rashes.

2. Swelling: Swelling is the body’s way of protecting injured areas. Inflammation causes the release of fluid and white blood cells, leading to puffiness. Many times inability to lose weight is an indicator of inflammation in the body. When the diet improves the weight comes off easier.

3.Heat and Inflammation: A swollen area feels hot because there is more blood flow and activity happening.

4. Pain: Inflammation can cause pain and discomfort because of the pressure and chemical changes in the affected area. Even with knee pain, a personalized anti-inflammatory diet can help reduce pain and inflammation. And the frequency of headaches can improve when you know what foods are leading to inflammation in your body.

5. Loss of Function: Inflammation can hinder the normal functioning of an organ or body parts. Battling Lyme Disease for 30 years has been a normal part of my every day life. So many people ask me what I did to get better. Healing started with taking away inflammatory causing foods and replacing them with anti inflammatory ones.

I started functioning better as far as walking, running, feeling stronger, thinking clearer and more.

The 3 Warning Signs of Inflammation

1. Chronic Pain:
Persistent pain that doesn’t go away may be a sign of chronic inflammation, and it’s essential to address the underlying cause.

2. Fatigue: Ongoing inflammation can lead to fatigue, making you feel drained and lacking energy.

3.Digestive problems like bloating, gas, or diarrhea can mean inflammation in the gut.

How Long Does it Take to Reduce Inflammation in the Body?

The time it takes to reduce inflammation in the body varies from person to person
. Small dietary changes can lead to improvements in just a few days to a few weeks. However, for chronic conditions, it may take several months or even longer to see substantial changes.

Consistency and patience are key. While there’s no quick fix for inflammation, you can expedite your path to better health through several proactive measures. Incorporate anti-inflammatory foods like fatty fish, leafy greens, berries, and nuts into your diet. And don’t forget to personalize your diet for faster results.

Here are a few other tips to help you speed up healing the inflammation in your body.

  • Staying well-hydrated is crucial, as it supports your body’s natural detoxification processes.
  • Managing stress is equally important since chronic stress can worsen inflammation;
  • Regular physical activity can also significantly reduce inflammation and enhance your overall health.
  • Get enough good sleep. It helps your body heal and fight inflammation.

What is the Best Diet to Reduce Inflammation?

ANTI INFLAMMATORY DIETWhen crafting the best diet to reduce inflammation, it’s essential to focus on whole, unprocessed foods. Check labels for added sugar and keep sugar low. An anti-inflammatory diet should be full of organic fruits and vegetables, abundant sources of antioxidants and fiber. Eating fatty fish like salmon, mackerel, and sardines is important as they have omega-3 fatty acids that reduce inflammation.

Nuts and seeds, such as almonds, walnuts, and flaxseeds, provide healthy fats that actively combat inflammation. Using herbs and spices, like turmeric, ginger, garlic, and cinnamon, improves the taste of your food. Additionally, these ingredients have the added benefit of reducing inflammation in your body.

At Nutritionally Yours, we believe personalizing your diet and following these tips is the top way to decrease inflammation.

anti inflammatory diet

What Foods Aggravate Inflammation?

Some foods can make inflammation worse, and two of the usual suspects are gluten and dairy. Here’s why you should avoid them:

Gluten: Gluten is a protein found in wheat, barley, and rye. It can trigger inflammation in those with gluten sensitivities or celiac disease. Going gluten free can help to reduce inflammation, improve digestion, and increase energy.

Dairy: Dairy products can cause inflammation in some individuals because of the proteins in dairy. Going dairy free and replacing dairy with plant-based alternatives can reduce inflammation and improve digestive health.

What are Nightshades and Why Avoid Them?

Nightshades are plants like tomatoes, potatoes, peppers, and eggplants that belong to the Solanaceae family. Eating nightshades may cause inflammation, joint pain, or digestive problems for some people. Try removing nightshades from your diet for a while to see if it helps your health. Then, bring them back to see how your body reacts.

What is the Best Way to Eat an Anti Inflammatory Diet?

Personalize it!

An anti-inflammatory diet is a powerful tool for taking control of your health and well-being. It’s essential to recognize that while general guidelines are valuable, it’s important to personalize your anti-inflammatory diet. Your unique nutritional needs, sensitivities, and health goals should be considered as you embark on this journey to reduce inflammation, alleviate chronic pain, and enhance your overall quality of life. Making small, sustainable changes tailored to your individual requirements can lead to significant improvements over time. 

If you suspect that you might have sensitivities to gluten or dairy or if you’re interested in gaining a deeper understanding of your individual nutritional requirements and sensitivities, it’s worthwhile to explore this Food Intolerance Test. This test can provide valuable insights into your body’s unique needs. Your path to better health begins with the first step towards a personalized anti-inflammatory diet. 

It is unlike other test as it looks at TWO immune pathways, not just one.

IgG = inflammation anywhere in the body

IgA = gut health

In total, inflammation is your body’s defense mechanism. Your immune system recognizes and removes harmful, foreign components and starts the healing process. The problem lies when this inflammation becomes chronic and is worsened by your diet. Even a healthy food like spinach can lead to inflammation if your body is reacting negatively towards it.


anti inflammatory diet

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Phone: 678-372-2913 

the fastest way to lose weight for women over 40

Hey! I’m Alane Wincek. I grew up on sugar and plenty of junk food and had no clue how my diet effected my health. 

 I changed my life and have worked as a holistic nutritionist and naturopath, for over the last 30 years. I help people get healthy, fit and lean, find hormone happiness and recover from all sorts health challenges. 

Obsessed With: my family, my dog, my clients, loving life, and living it to the fullest! 

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