Whereas fatty meats and sugars may promote inflammation in the body, there are so many wonderful foods that can help reduce inflammation in the body.
The occasional use of anti-inflammatory medications (NSAIDs) such as advil, alieve or ibuprofen are accepted if they are needed for you to function well in life but I do not recommend them as part of your athlete-in-training routine for the side effects of gastic bleeding/ulcers, GI upset and kidney issues.
Since there are a lot of wonderful properties in food, not to mention the ability to act as anti-inflammatories, stick to a real food diet before reaching for the over the counter medications to make your tired/sore body feel better.
Additionally, we can't blame everything on the diet. To help reduce inflammation and to protect the immune system (two very important factors of reducing risk for disease such as cancer) you must also maintain a balanced training plan as to not overstress the body. Additionally, stay hydrated with water and get into a good sleep cycle. Also, positive thinking and good stress management will help with overall healthy living.
Here are some must-have's for your diet to support your daily training/fitness routine:
(Disclaimer: some foods may not have extensive research to confirm anti inflammatory effects, however, you can't go wrong with the nutrients that the following foods will provide to your body)
-Celery - did you know celery is a good source of potassium too!
-Ginger - buy it raw or powder at the grocery store, great on salads or in smoothies
-Oregano - a great antioxidant
-Red pepper, cayenne pepper - may help relieve pain
-Pineapple - containing bromelain, helps prevent inflammation
-Rosemary - contains anti-inflammatory substances - earnosol, oleanolic acid, rosmarini acid and ursolic acid
-Sesame Seeds - contains essential fatty acids, calcium, magnesium and copper.
-Tumeric - may be as effective as cortisone in some models of inflammation
-Omega-3 fatty acids - fatty fish, leafy greens, walnuts, pumpkin seeds and flax oil (or ground flax seeds)
-Fiber - whole grains, veggies and fruits
-Vitamin C - may help inhibit an enzyme in the body that is responsible for inflammation, choose strawberries, kiwi, tomatoes, citrus fruits, peppers and mango, cherries
Rather than waiting til you feel sore, tight or inflammed, focus on the daily diet so that you are taking preventative measures to maintain a consistent exercise routine, rather than not taking pride in your choice of foods that fuel your workouts and your lifestyle.