How to Reduce Inflammation In Your Body With These Foods
Are you one of the people who suffer from chronic disease? Well, you may be interested to read about the link between inflammation to chronic diseases and how to reduce inflammation in your body to reduce the symptoms of your disease.
Chronic inflammation is nowadays linked to many diseases and is known for worsening their symptoms. Along conventional treatment, you can reduce the extent of the damage it causes to the body through some foods that are available in every home. So which foods to avoid, and which to add to your menu?
What Is Inflammation?
Over time it has become increasingly clear that all chronic diseases originate from internal inflammation that came out of control. Inflammation is the body’s response to injury, as well as to allergy or ongoing stress. These conditions cause the accumulation of toxins which the body cannot get rid of for various reasons, such as weak digestive system or too much load of toxins.
Inflammation is actually a natural protective and repair mechanism of the body that is intended to overcome tissue injury. In chronic conditions the body keeps trying to turn off the inflammation, but is unsuccessful. Chronic inflammation is one of the reasons for fatigue, poor mood, and even the inability to lose weight, and many diseases show more severe symptoms in the presence of increased inflammation.
The Damage Caused By Inflammation
One explanation is that inflammation causes the process of accelerated aging, as well as increasing the risk of coronary diseases, strokes and cancer. The inflammation causes accelerated erosion within the body by increasing oxidative activity.
The best way to reduce inflammation is through direct treatment of the root of the problem, for example: treating the infection, prevention of allergy, or removing pressure from the pinched nerve. In some conditions such as rheumatoid arthritis or inflammatory bowel disease, natural treatments, along with conventional treatments, can help to turn off the inflammation and prevent its recurrence.
Sometimes it is not so simple to find the causes of the inflammation. However it’s simpler to use available foods in every home to reduce inflammation without the heavy price tag the body pays for prolonged use of drugs.
Which Foods to Avoid?
1. Foods that trigger allergies
Many of us are allergic to certain foods that provoke severe reactions in our body, such as intestinal infections, skin problems, throat irritation, red eyes and more. Even lower levels of allergies, such as lactose intolerance, can cause serious health problems.
Some foods are known as common allergens such as dairy products, wheat, eggs and vegetables from the solanaceae family such as tomato, eggplant and potato. In order to reduce allergy – and hence reduce inflammation – you should try to find in every possible way the food that you are allergic to, and check whether you need to eliminate one of these foods from your menu.
2. Fried foods
Deep fried foods have an appetizing smell and taste, but cause a lot of damage to our body. First, the oil is oxidized at high temperatures and becomes a kind of toxin that needs to be removed from the body. Second, it’s usually a refined oil which has been refined by using chemicals that are harmful to us, or an oil that is a product of a genetically modified plant. Third, the required heating temperature for frying food destroys all essential nutrients in the oil, so it overloads the elimination system of the body with toxins.
3. Industrialized and processed foods
Foods that have been processed and altered their original shape have also lost all the goodness in them. This is food that will not give us what we need from it, and causes us more harm than good. These foods includes snacks, pastries, processed soups and stews, fizzy drinks and more. You can find more information about these ingredients in my article about the top 10 worst ingredients in food.
How to Reduce Inflammation?
Another way to overcome the increased inflammation in the body is to eat foods that have anti- inflammatory properties, and that slowly “suffocate” the inflammation. Among these foods are:
1. Virgin Coconut Oil
In the past it was thought that coconut oil is harmful to our health because of its high saturated fat content. However more recent studies have found many benefits of virgin coconut oil to the immune and digestive systems. Virgin coconut oil is rich in medium chain fatty acids that are easy to digest and are used as an energy. It has antibacterial properties that help create a healthy bacterial balance in the digestive system. In addition, virgin coconut oil is not oxidized, and it even reduces the craving for sweets and carbohydrates. You can read more about the amazing health benefits of coconut oil and how to incorporate more of it in your diet.
How to consume it? In cooking, baking and even in smoothies. You need to get used to the taste, but it worth the effort. Note that you should buy unrefined cold-pressed oil, which has the most benefits.
Avocado is a fruit full of healthy oils and is less fattening than liquid oils generously dressed over the salad. Monounsaturated fat, as in avocado, does not increase the level of inflammation in the body. Avocado is excellent for the blood vessels and helps maintain healthy blood pressure. The addition of avocado to a salad, instead of the oil in the dressing, will cause you to feel satisfied faster and reduce the need to binge. Eating avocado is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
How to consume it? In any way that suits your menu such as in salads or as a spread on a toast. People who are conscious about their weight can consume half an avocado a day.
3. Oily Fish or omega-3
Like the other foods I’ve mentioned so far, this food has a high fat content as well, but this is a good fat that has anti-inflammatory properties. Oily fish contain omega-3 fatty acids that encourage the production of hormones that are very important to relieve painful conditions like arthritis, joint pain and fibromyalgia. Fish oil can also reduce the tendency of excessive clotting. Fish is also a good source of selenium, an excellent mineral to strengthen the immune system by encouraging the creation of powerful antioxidant in the body.
How to consume it? Eat salmon, herring, mackerel, sardines and anchovies. If necessary, you can take omega 3 supplement after consulting with your doctor. It is advised to consume saltwater fish over freshwater fish. There are also plant sources that contain omega 3 (ALA) but it isn’t as powerful as the other omega 3 fatty acids found in seafood (DHA and EPA). You can find more information about the types of omega 3 in my previous article.
The health benefits of turmeric has been proven in many studies. The active ingredient in turmeric is called curcumin, and it turns out that it has strong anti-inflammatory properties and it also soothes pain naturally. Turmeric has a good effect on the digestive system as well. Turmeric is a versatile spice that is used widely in many natural remedies.
How to consume it? Add turmeric to meat, poultry and vegetables dishes, or take a more concentrated form after consulting with your doctor in case of severe inflammation. Since turmeric has low bio-availability in the body and is poorly absorbed, you can read my article on how to optimize turmeric absorption in the body. You can also read my article on how cooking and heat affect turmeric, so you know how to use it in cooking and how to avoid nutrient loss.
5. Dark fruit and vegetables
Dark vegetables and fruits, the ones that have dark red or dark purple/blue color, have antioxidant properties that prevent the cumulative damage of excessive oxidation and inflammation in the body. One of the best known antioxidants are found in cranberries and cherries to alleviate knee pain in rheumatoid arthritis.
How to consume them? Incorporate as much of these foods in your daily diet as you can: blueberries, raspberries, black mulberries, red grapes, cherries, red onion, red cabbage, beets and more. To learn more about the healing properties of berries and how to incorporate them in your daily diet have a look at my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries.
This root has significant anti-inflammatory properties and it promotes digestion and soothes pain. Read more about its health benefits in my article about 6 reason to consume ginger for great health.
How to consume it? Many people recommend to use the fresh root rather than the dried ground one, however recent studies reveal that ground ginger can also contribute a lot to our health – read more about it in my article about the amazing benefits of cooked and dried ginger. Use it in various stews or teas or add to smoothies. Find here a recipe for anti-inflammatory and pain relief turmeric ginger tea.
If you deal with inflammation and chronic disease, you may want to learn about the importance of detoxifying your body. Some people believe that detox is the key to fighting diseases by removing unwanted toxicity from the body so you can improve digestion and therefore decrease inflammation. If you are interested in detoxifying your body, you can find more useful information in my e-book The Detox Guide. This guide will teach you how to use detox to cleanse and energize your body.
Read my other related articles:
1. How to Make Anti-Inflammatory Turmeric Ginger Tea
2. The Ultimate Anti-inflammatory Smoothie
3. A Proven Anti-Inflammatory Smoothie for Joint Pain
4. The Top 16 Essential Oils to Relieve Pain and Inflammation