Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
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Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Letās explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelorās degree in biology at the University of California, Santa Barbara and her masterās in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
What you see: Cute baby moments and joyful strolls. What you donāt: Sleepless nights and silent struggles. And thereās so much more! Comment below what you want to add to the list!
Thereās a reason running remains a popular form of cardio: The health benefits ā mental and physical ā are numerous.
Even medical professionals are fans: āRunning is how I find peace and relaxation. Although Iāve done multiple marathons, itās really on the everyday runs that I see the most benefits emotionally, and it just keeps me healthy overall,ā says Bryant Walrod, MD, a sports medicine specialist at the Ohio State University Wexner Medical Center in Columbus.
If youāre not running currently and you want to get started, Dr. Walrod emphasizes the importance of integrating the sport gradually into your exercise routine to build up stamina and strength ā and avoid injury.
And if you have any health conditions, particularly heart issues, talk to your doctor before starting, Walrod adds.
Learn what health perks running offers and why itās a worthwhile addition to your fitness routine.
One of runningās biggest claims to fame is its ability to boost aerobic or cardiovascular fitness, which the Cleveland Clinic defines as how well your heart and lungs can supply the oxygen you need to exercise at medium to high intensity.
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Aerobic fitness is often measured by VO2 max, or the maximum amount of oxygen a person can utilize during intense exercise.
[2] A higher VO2 max typically is a sign of greater fitness.
Running, like other forms of cardio, forces your heart and lungs to deliver more oxygen to the bloodstream and muscles than they do at rest. The more you run, the more efficient your heart and lungs become.
[3] This not only helps you run longer and faster but also makes everyday aerobic activities like walking and climbing stairs feel more effortless.
2. Running Improves Heart Health
Building your cardiovascular fitness can pay off in heart health benefits.
For example, a systematic review and meta-analysis of 22 trials found that running can help lower blood pressure in people with chronic high blood pressure (hypertension). However, the greatest results were from running at a moderate pace and lower volume (total running time or mileage).
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In addition, a large-scale study that used data collected from more 55,000 adults over the course of 15 years found that runners were 45 percent less likely to die from a heart attack or stroke than nonrunners. Even running fewer than six miles per week was enough to lower risk, compared with not running.
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3. Running Improves Mood and Energy Levels
Running is a proven mood- and energy-booster.
For example, one study found that jogging for only 15 minutes (approximately one to two miles) improved perceived energy levels in undergraduate students and was more effective than meditation, deep breathing, progressive muscle relaxation, or guided imagery.
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Exercise releases feel-good brain chemicals known as endorphins.
[7] Endorphins act as natural painkillers, create a general feeling of well-being, and are most effectively released by moderate-intensity aerobic exercise like running, notes Harvard Health.
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Some runners are even lucky enough to experience a ārunnerās high,ā a relatively rare sensation often described as a feeling of bliss. Research suggests this sensation happens when the endocannabinoid system (which helps regulate pain perception, memory, mood, appetite, and many other bodily systems) gets triggered.
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āWhen you run, it stimulates the release of endocannabinoids, which are your bodyās natural pain relief medications, and thatās what gives you that ārunnerās highā feeling,ā says Jordan Tishler, MD, an internal medicine physician at Brigham and Womenās Hospital in Boston, Massachusetts, who specializes in endocannabinoid medicine.
4. Running Maintains Healthy Bones
Running is a high-impact activity, which means thereās a moment when both feet leave the ground. That tends to generate concern about whether running places too much stress on your joints and bones, especially in older runners.
But research suggests that usually the opposite is true.
For example, a study published in 2021 in JBMR Plus assessed bone mineral density scans taken 10 years apart in sprinters between the ages of 40 and 85. Researchers found that those who ran regularly maintained ā and even improved ā their bone density over time. Meanwhile, those who reduced their training saw a decline in bone health.
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The stress of running spurs your bones to adapt and become stronger, explains the studyās lead author Tuuli Suominen, PhD, a researcher at the University of JyvƤskylƤ in Finland.
However, itās important to start with less intense exercises and progress your running slowly, she adds. If you ramp up your mileage and intensity too quickly, your bones may not adapt quickly enough, increasing injury risk. Research suggests that incorporating strength training with foam rolling into your routine can help lower injury risk, too.
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5. Running May Lower Chronic Disease Risk
As a form of physical activity, running can help prevent chronic conditions like obesity, type 2 diabetes, heart disease, and many types of cancer, per the Centers for Disease Control and Prevention.
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Research in more than 1,000 adults showed that runners had a 28 percent lower risk of developing type 2 diabetes during an average follow-up period of 6.5 years, compared with nonrunners.
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āRegular running can also be useful for weight management,ā Walrod adds. āThat often creates a beneficial ripple effect on your health.ā
6. Running May Help You Live Longer
Running may prolong your life by improving your health and lowering your risk of chronic disease. In fact, research shows that runners generally have a 25 to 40 percent reduced risk of early death, compared with nonrunners. Moreover, runners tend to live three years longer than their nonrunning counterparts.
Aerobic activities like running can burn many calories ā between 240 and 336 in 30 minutes at a 5-miles-per-hour pace, per estimates from Harvard Health.
[15] Boosting your intensity also boosts your calorie burn.
By increasing the number of calories you burn during the day, you may be able to create a calorie deficit for weight loss. But know that exercise is only part of the weight loss equation; dietary changes are needed, too.
For example, one study involving 538 new runners found that those who ran five kilometers (approximately 3.1 miles) per week without changing their diet had an average weight loss of 5.6 kilograms (approximately 12.3 pounds) over one year. Meanwhile, those who ran and made dietary changes lost roughly 9.4 kilograms (20.7 pounds).
Running offers many health benefits, ranging from improved cardiovascular fitness and heart health to enhancing mood and boosting energy. Running can also promote healthier bones, help manage or prevent chronic diseases, and potentially extend your lifespan. When starting out, it is important to ease into a running routine gradually to build strength and endurance while avoiding injury.
What to know before grabbing an ice-cold beer to beat the heat:
Itās a warm summer day and youāre hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.
While that might be refreshing at the moment, though, thereās good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when youāve had a little too much alcohol.
To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.
The biggest danger: dehydration
Whenever youāre outside in the heat for prolonged periods ā like at the beach or picnic ā youāre at risk of dehydration. Consuming alcohol only heightens that risk.
Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and itās a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine ā whether via coffee, soda or as a mixer for liquor ā heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. āAltered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.ā
Liquor versus beer: Is one worse than the other in the heat?
Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.
āIf youāre consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,ā she says. āBut if youāre drinking whatās considered an alcoholic drink equivalent, thereās not much of a difference because your alcohol intake is the same.ā
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a āstandard drink,ā contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.
One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.
Beware a false sense of hydration
Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. āIf youāre drinking a lot of beer or alcoholic seltzer, it can feel like youāre drinking a lot of liquid and staying hydrated, but the alcohol offsets that because itās the dehydrating factor,ā she points out.
Not that drinking mixed drinks is any better, according to Zumpano. āIf youāre drinking a sugary, sweet mixed drink, you run into the same thing. It feels like youāre staying hydrated because they go down so much smoother than drinking spirits on the rocks. But itās the same effect as with beer: The alcohol is still dehydrating you unless youāre also drinking enough water.ā
Sugar, the hidden villain
All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving ā as many as 400 to 500 calories in some mixed drinks and craft beers ā and they can come loaded with carbs.
Thereās more, though. āIf youāre drinking high sugar, high caloric intake beverages and youāre drinking a lot of them, they can be very filling,ā Zumpano says. If youāre feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.
How to counter dehydration: water, water, water
So what can you do to avoid dehydration troubles when youāre sipping your favorite boozy beverage by the pool? āTo counteract the dehydration risk of alcohol,ā Zumpano says, ādrink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.ā
She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.
āItās also important to know what your trigger for over-consumption is,ā she adds. āIf youāre triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.ā
Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. Itās great on its own or with a dollop of frozen whipped topping or nonfat ice cream.
Ingredients
No-stick baking spray with flour
1 cup unbleached all-purpose flour
Ā½ cup whole wheat flour
Ā½ cup granulated sugar substitute
Ā¼ cup packed light brown sugar
Ā¼ cup nonfat dry milk
1 Ā¼ teaspoons baking soda
1 Ā½ teaspoons baking powder
1 teaspoon ground cinnamon
Ā¼ teaspoon ground cloves
Ā½ teaspoon ground nutmeg
Ā½ teaspoon ground allspice
Ā¼ cup canola oil
1 large egg
Ā¾ cup egg substitute
1 Ā½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins Ā
One 6-ounce can unsweetened crushed pineapple, drained Ā
2 tablespoons confectionersā sugar, optional
Directions
Preheat the oven to 350ĀŗF. Coat a 10-inch pan with baking spray.
Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectionersā sugar over the top, if desired. Serve at room temperature.
Dietitianās Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.
#MayoClinicRecipes: These cranberry orange muffins would make a nice #breakfast treat this weekend. Use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender. https://mayocl.in/2Oc6EDS
Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.
Servings: 14 Serving Size: Ā½ cup
Nutritional Information Per Serving
114 caloriesĀ
1 g total fat
0 g saturated fatĀ
0 g transfat
0 g monounsaturated fatĀ
0 mg cholesterolĀ
74 mg sodium
21 g total carbohydrateĀ
3 g dietary fiberĀ
0 g total sugarsĀ
4 g protein
Ingredients
Ā½ cup uncooked pearl barley
Ā½ cup uncooked red wheat berries
Ā½ cup uncooked brown rice
Ā¼ cup uncooked steel cut oats
3 tablespoons uncooked quinoa
2 tablespoons of flaxseed
Ā½ teaspoon kosher salt
1 Ā½ quarts water
Directions
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
Pour water over ingredients, stir and bring to a boil over medium heat.
Reduce heat to low and simmer for 45 minutes, stirring occasionally.
Dietitianās tip:
Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
