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Food Fight! Managing Inflammation with Nutrition

Inflammation is a natural response of the body to injury, infection or stress. However, when inflammation becomes chronic, it can contribute to a range of health problems, including heart disease, diabetes, and even some cancers. Inflammation also loves fat and really has a hard time letting it go!


Fortunately, certain foods have been shown to have anti-inflammatory properties, which can help to reduce chronic inflammation and promote overall health. In this article, we'll take a closer look at some of the best anti-inflammatory foods.



Berries

Berries are an excellent source of antioxidants, which can help to reduce inflammation and protect against cellular damage. Blueberries, raspberries, strawberries and blackberries are all particularly rich in anthocyanins, which have been shown to have potent anti-inflammatory properties.



Fatty Fish

Fatty fish such as salmon, mackerel and sardines are an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Omega-3 fatty acids are also essential for brain health and may help to protect against cognitive decline as we age.



Leafy Green Vegetables

Leafy green vegetables such as spinach, kale and collard greens are packed with nutrients and antioxidants that can help to reduce inflammation. They are also rich in vitamin K, which has been shown to have anti-inflammatory effects in the body.


SPICES


Turmeric

Turmeric is a spice that has been used for centuries in traditional medicine to treat a range of ailments. It contains a compound called curcumin, which has potent anti-inflammatory properties. Turmeric has been shown to reduce inflammation in the body and may be particularly effective in treating conditions such as arthritis.


Ginger

Ginger is another spice with powerful anti-inflammatory properties. It contains compounds called gingerols and shogaols, which have been shown to reduce inflammation and alleviate pain. Ginger can be used fresh, dried or in supplement form.


Garlic

Garlic is a common ingredient in many dishes and has been shown to have anti-inflammatory properties. It contains a compound called allicin, which has been shown to reduce inflammation and lower the risk of heart disease. Garlic can be used fresh, cooked or in supplement form.


Olive Oil

Olive oil is a healthy fat that is rich in antioxidants and has been shown to have anti-inflammatory properties. It contains a compound called oleocanthal, which has been shown to have similar effects to ibuprofen, a common anti-inflammatory drug.



Nuts

Nuts such as almonds, walnuts and pistachios are an excellent source of healthy fats, fiber and antioxidants. They have been shown to reduce inflammation and lower the risk of heart disease. Nuts can be eaten raw, roasted or in the form of nut butter.


In conclusion, incorporating anti-inflammatory foods into your diet is a simple and effective way to promote overall health and reduce chronic inflammation. Avoiding processed foods, foods containing sugar (natural or otherwise) and alcohol will help to reduce inflammation, protect against disease and promote optimal health.


Don't forget that chronic stress and lack of sleep can also contribute to inflammation in the body. Finding ways to manage stress, such as meditation, yoga or activities that bring you joy can be helpful. In terms of sleep, aim for 7-8 hours per night and establish a regular sleep routine to improve the quality of your sleep. Your brain loves patterns! That's why habits work so well! Sweet dreams! xo

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