Everyone knows what inflammation looks and feels like: The fever of a cold, a red patch of itchy skin, the pain of an abscessed tooth. Inflammation is the body’s way of telling us it’s fighting off pathogens, poisons, and irritants, so it can heal. If it persists, we seek the advice of a doctor to provide a remedy. But all we’ve done is address the symptom, not the problem. If chronic low-grade inflammation continues unabated, the body switches to autoimmune mode, attacking healthy tissue, mistaking it for pathogens.

-A century of dietary changes and its effect on a nation’s health

Between 1894-1904, the first USDA nutritional guidelines were published, advocating variety and moderation, focusing on nutrient-rich whole foods, while lessening the consumption of fats, meats, and dairy. Aside from a few modifications after World War II, the guidelines remained in place until 1992, when the food pyramid was introduced, and the Standard American Diet was born, promoting a high-acidic diet. Nutritional experts predicted a rise in obesity and diabetes. Rather than address those concerns, the USDA supported the self-interest of industry lobbyists.

The overconsumption of meat, dairy, and processed foods in the Western Diet promotes high acidity that medical experts today conclude is the underlying cause of inflammation. But diet isn’t the only cause. Constant psychological and emotional stress also weakens the immune response to inflammation.

-Stress and depression: The not-so-silent killers

We’ve come to accept our fast-paced, ever-demanding world as a normal part of life. But that throbbing in our head, hyperventilation in our chest, and churning in our gut are biomarkers of stress. Chronic stress, according to mental health experts, may contribute to the development and progression of depression. We can prevent chronic inflammation from occurring or recurring by regulating stress through mindful awareness, exercise,  and diet.

-The anti-inflammatory diet

While some diet gurus recommend that all meat, grain, fat, and dairy be eliminated, nutritional experts concur unless someone has developed allergies or sensitivities related to these foods, they should not be excluded from a balanced, healthy diet. The key is moderation. Lessening the consumption of meat, dairy, and fat, and eliminating refined, processed food, is a more optimal approach. Even America’s premier healthcare provider, Kaiser Permanente, advocates a high plant-based, anti-inflammatory diet to lower cholesterol, manage hypertension, cure type-2 diabetes, and slow the cognitive decline of Alzheimer’s.

Most of us unknowingly harbor a stockpile of inflammatory foods. They’re hidden in frozen meals, processed deli meats, soda, dressings, and condiments. In our pantries, crackers, cookies, chips, enriched flours, refined sugars, salt, and spice blends laced with flavor-enchancing preservatives reside.

Be a savvy shopper and food sleuth.

Rather than eliminate everything at once, shift your focus. Next time you’re at the market, instead of shopping the aisles and freezer sections, shop the perimeter where you can make wiser, more informed choices. Food manufacturers spend millions on research to understand what the consumer buys and how they shop. They pay top dollar to prominently display their merchandise. In turn, supermarkets have a vested interest in keeping the consumer in the aisles and freezer sections with the lure of coupons. Don’t be fooled. Shop smart. Better still, shop at your local farmers’ markets and independent stores; this way, you’re supporting local businesses. But if you find yourself wandering the aisles, read the labels. I maintain a 5-ingredient rule: anything over that, I shelve.