Foods that Reduce and Prevent Inflammation

This article is based on the latest nutritional research. I am not a nutritionist. I suggest you use this information in order to have a conversation with your doctor if you are suffering from inflammation and think dietary changes may be beneficial.

Inflammation impacts both our health and the quality of our life. It triggers several chronic diseases, and it has become a burden that affects health care all over the world. Anti-inflammatory diets and medications exist, but most people do not understand what inflammation is.

What is Inflammation?
When something is inflamed, it feels warm and is swollen, sore, red, and painful. In this situation, inflammation is uncomfortable and obvious. However, it is a part of the natural defense mechanism of the body where the immune system wards off and fights infection and sometimes to repair tissue damage.

The immune system activates and is in fight mode when the body identifies something foreign, including a chemical, pollen, or an attacking microbe. Therefore, inflammation is a way for the body to protect your health.

Unfortunately, it can persist even when there is no threat, and that is when inflammation becomes your enemy. A swollen finger or a sore and painful ankle will soon return to its normal state when the inflammation signs wane over a few weeks, or sometimes just a few days.

The chemicals that the immune cells released to the affected area will switch to healing mode so that the tissues will return to normal and signal that the danger is over.

What Illnesses are Linked to Inflammation?

In some cases, inflammation does not stop, and it can have painful and sometimes debilitating consequences. Chronic inflammation is associated with various major diseases, including arthritis, Alzheimer's, depression, heart disease, cancer, and diabetes.

Other ailments, such as inflammatory bowel disease, asthma, and high blood pressure are also believed to be caused by inflammation.

Foods to Start Eating to Combat Chronic Inflammation

Long-term changes in our lifestyle may be needed to cure or at least delay the progress of diseases mentioned above. If you have a condition related to inflammation, you may already be taking medication and having other treatments. However, experts have reasons to believe that patients should consume an anti-inflammatory diet as well.

Experimental studies show that some foods and drinks have components that can fight the effects of inflammation. When you choose to eat the right foods, you can reduce the risk of chronic inflammation, and it can result to lower risk of illness.

Here are foods that have the power to stop chronic inflammation in its tracks:

Green leafy vegetables: These veggies are rich in antioxidants that can help restore the health of our cells. At the same time, it has flavonoids that are known as an anti-inflammatory component. For instance, Swiss chard has antioxidants like vitamins A, C, and K that can protect the brain from oxidative stress.

Fruits: Cherries, blackberries, raspberries - all these fruits can curb inflammation. Add them to your daily diet, including all kinds of vegetables for a healthier you.

Fatty fish: Salmon, tuna, sardines, mackerel, and other oily fish have high levels of omega-3 fatty acids that can reduce inflammation. It is recommended that we all eat fish that is cooked in a healthy way (boiled or baked, not fried or salted) several times a week.

Whole grains: Instead of refined grains, rice, pasta, and white bread, whole grains can help stop harmful inflammation. They have more fiber that studies have shown to reduce C-reactive protein (CRP) levels in the blood, which is a marker of inflammation. When purchasing whole grains from the store, do not forget to look at the label. If you see that the grams per serving of carbs are ten times higher than the grams of fiber, choose another product.

Nuts: Just like with salmon and other fatty fish, nuts also have healthy fats. Almonds have high fiber content, vitamin E, and calcium. Meanwhile, walnuts are an excellent source of alpha-linolenic acid, which is an omega-3 fatty acid. All nuts contain antioxidants that are effective in helping the body fight off infection and even repair tissue damage due to inflammation. One study showed that adding nuts as part of a healthy diet can reduce inflammation markers in just six weeks.

Low-fat dairy: Both low-fat and nonfat dairy can provide essential nutrients to the body that can stop inflammation. Aside from milk, you should add yogurt to your diet, which contains probiotics that can reduce inflammation in the gut. Note that dairy, even the nonfat and low-fat kind, can trigger rheumatoid arthritis and other inflammatory diseases in people who have casein (protein in dairy) intolerance or allergies.

The good oils: You have probably heard about the benefits of olive oil, so it should be a standard ingredient when you cook. It has high amounts of oleic acid, which is an omega-9 fatty acid that is effective in minimizing inflammation and its symptoms. Instead of using vegetable oil, choose olive oil as well as other healthier oils like avocado and grapeseed oils.

Chia seeds: These little seeds have a good balance of both omega-3 and omega-6 fatty acids that can benefit our health. Chia contains antioxidants, such as vitamins A and E, along with other nutrients, vitamins B and D, alpha-linolenic and linoleic acids, strontium, and mucin. It is best to soak them in water for at least 15 minutes in order to release the antioxidants and protein.

Turmeric: Curcumin, turmeric's leading compound, has an anti-inflammatory component proven to combat inflammation in a lot of circumstances. The Oncogene journal even published a study that showed curcumin is more potent in combating inflammation than other drugs like aspirin and ibuprofen.

An overall healthy diet is critical in reducing levels of inflammation. It should consist of whole grains, healthy oils, fish, vegetables, nuts, fruits, and vegetables. Aside from that, go for a natural and less processed diet, which can have positive effects not only on your physical health but also on your emotional health as well.

Eugene Wood is a Licensed Massage Therapist located in Nassau County NY. Learn more about advanced massage therapy by visiting his website.