The ratio of fats and oils that you consume containing omega-6 fatty acids versus omega-3 is a consideration when it comes to quality and health effects. Both are found in unsaturated fats, but omega-6 fatty acids are way overconsumed and in a much higher proportion to omega-3s.
This is thanks to the heavy use of vegetable oils like corn, soybean, and sunflower in most processed foods and other common grocery items. Some research suggests that overconsumption of omega-6 fatty acids increases inflammation within the body, but others argue that this is a side effect of underconsuming omega-3 fatty acids, which are vital for health and have an anti-inflammatory effect on the body. Regardless of the true answer, most of us need to increase our intake of omega-3s, so look for ways to use them in place of fats and oils containing predominantly omega-6 fatty acids.
Our sleep, stress, and activity are lifestyle components that, along with diet, can make one more prone to or exacerbate chronic inflammation.
REGULAR ACTIVITY: Individuals who get regular activity have lower levels of inflammatory blood markers; being sedentary is a risk factor for inflammation.
STRESS: It ranges from physical to emotional to psychological, and research suggests that ongoing stress reduces the body’s ability to regulate the immune system, which doesn’t help a body that’s already irritated and inflamed. It’s worth the time—and your health—to find ways to reduce and regulate stress, such as exercise, meditation, journaling, yoga, and staying in regular contact with friends and family (unless they are the stressor!).
SLEEP: Both too little and too much sleep are associated with increased inflammation in the body. Aim for 7 to 8 hours of continuous sleep to restore the body and to reduce inflammation. Catch up on sleep when you’ve been sleep-deprived, and set an alarm for those days off if you’re apt to sleep the morning away.
So are you wondering how to pull all the guidelines together to get a healthy (and good-tasting!) anti-inflammatory meal? Most people don’t have trouble learning how to fit in some of their favorite foods—or cut out some of the inflammatory foods—but do have to practice shifting their mind-set a little when it comes to what an anti-inflammatory full meal looks like. Here are a few visuals to think about when planning or plating meals.