Keeping Inflammation at Bay Through Diet

Chronic inflammation affects millions of Americans. This type of inflammation causes stiff and achy joints, fatigue, pain, brain fog, and a myriad of other symptoms. 

It is important to recognize and treat chronic inflammation because it can lead to serious diseases.

Man and woman happily chopping fresh vegetables

The Dangers of Chronic Inflammation

According to the National Library of Medicine, the prevalence of diseases associated with chronic inflammation is anticipated to increase persistently for the next 30 years in the United States. 

In 2000, nearly 125 million Americans were living with chronic conditions and 61 million (21%) had more than one. Worldwide, three out of five people die due to chronic inflammatory diseases like stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.

In our last blog, we discussed the ways inflammation can wreak havoc on the body and how chiropractic care can help ease, and even eliminate, the effects of inflammation.

Besides utilizing chiropractic care, the local chiropractors of Turning Point Wellness Center also encourage patients to keep inflammation at bay naturally, through diet. 

How do we fight inflammation through diet?

Maintain A Healthy Diet 

Eating a diet rich in lean proteins, healthy fats, fruits, and vegetables will keep you feeling your best. The foods listed below are known to help reduce inflammation. 

Foods to Eat

  • Fruits - Berries
  • Vegetables - Leafy greens like spinach and kale
  • Nuts - Almonds and Walnuts
  • Fatty fish high in omega 3 - Salmon
  • Olive Oil
  • Tumeric
Gorgeous young Women preparing dinner in a kitchen concept cooking, culinary, healthy lifestyle

Stay Away from Unhealthy Foods

Likewise, overly sugary and processed foods, lots of red meat and dairy, are known to increase inflammation in the body. 

Tips for an anti-inflammatory diet

We know how hard it can be to make lifestyle changes and we want you to be successful in eating a healthier diet. Here are some tips from Drs. Miller, Neff, and Kujawski on practical ways to fit more of these anti-inflammatory foods into your daily life: 

Ways to fit more of these foods into your diet:

blueberry smoothie with chia seeds and fresh berry, superfood.

Make Smoothies

These blended drinks are great for breakfast or meals on the go. Just take your favorite fruits and veggies, yogurt, and almond milk and blend for 20-30 seconds until mixed. 

Here’s one of our favorite recipes for you to try: 

1 banana, broken into chunks
½ cup mixed frozen berries
½ cup shredded kale
½ cup water or almond milk
2 tablespoons plain yogurt

Crock of healthy Minestrone - Italian vegetable soup

Warm Up with Soups

With fall approaching, now is the perfect time to make healthy soups. Start with a flavorful bone broth then add your favorite vegetables – don’t forget the leafy greens! We love subbing sweet potato for beef to make a hearty stew. Save yourself the prep time and freeze your leftovers to reheat on busy days. 

Salad of fresh vegetables, herbs, feta cheese and nuts. Dietary menu. Proper nutrition.

Mix It Up with Salads

Salads are the go-to health food but try these tips for making them even healthier – and tastier! Pack your salad with lots of color! Purple cabbage, carrots, tomatoes, greens, beets, etc. Replace croutons with your favorite nuts or seeds. Make your own dressing using one part vinegar of your choice and three parts extra-virgin olive oil. 

Supplement capsules spilling out of a bottle

Feel Better with Supplements

Supplements such as turmeric, Arnica, Boswellia, and fish oil added to your diet are ideal for reducing inflammation in the body. The doctors at Turning Point Wellness Center can assist you by recommending the right supplements for you. Read more below.

Using Supplements in Your Health Journey

Supplements are a great way to add targeted nutrients to your diet. Supplements are just that, additions for a complete and healthy diet. Supplements are not medicine and are not intended to treat or cure diseases.The chiropractors of Turning Point Wellness Center in Waterloo, IL and Red Bud, IL routinely recommend supplements to patients based on their individual needs and health goals. We have a full line of supplements available at our office to get you started on your health journey right away. 

We are also pleased to offer online ordering of supplements through This convenient service ensures that your supplements arrive monthly and offer a group discount to patients of Turning Point Wellness Center. Sign up here

Want to try supplements as a way to reduce inflammation? Or want to learn more about how these can be added to your diet to boost your immune system? Our staff is here to discuss the benefits of supplements, just give us a call or ask next time you are in.

Woman poised with supplement and glass of water

Reduce Inflammation to Feel Better

Eating a healthy diet can reduce inflammation, improve the function of your immune system, reduce pain and help you avoid acute and chronic illness. This, paired with routine chiropractic care can help you feel your best for years to come. Let us help you find the turning point in your health!