Eating to Reduce Inflammation In The Body

Low-grade chronic inflammation is probably something that most of us deal with and may or may not know it.

Chronic inflammation links to several health issues, and many of the foods we consume daily contribute to the problem. There are many supplements to reduce inflammation in the body such as changing your diet and consuming anti-inflammatory foods.

I cannot diagnose whether or not you have chronic inflammation, but the following illnesses are directly correlated to this condition

1. Migraines
2. Feeling tired even after you get a full night of rest
3. Asthma
4. Crohn’s disease
5. Arthritis
6. Joint pain

If you experience any of these, you may have chronic inflammation. Personally, I used to suffer from debilitating migraines which caused me to miss time from work and miss out on activities with friends and family. I noticed that making changes to my diet in January of this year turned things around, and I no longer get migraines.  The best way to reduce chronic inflammation is to use food not only as nourishment but as a source of medicine through an anti-inflammatory diet.

Why is it so important to reduce chronic inflammation in our bodies?

Aside from the health issues listed above, cancer and Alzheimer’s disease have also been linked to inflammation in the body.

Chronic inflammation may not be the sole cause of said diseases, but it is safe to say that it does not help in the quest to ward off disease and illness in the body.

Foods and Supplements to Reduce Inflammation In The Body

To reduce inflammation in the body, we must fill our bodies with supplements to reduce inflammation like anti-inflammatory foods and keep pro-inflammatory foods to a minimum; everything in moderation, right?

What are anti-inflammatory foods?

Foods that combat inflammation are green leafy vegetables such as spinach and kale. Nuts like almonds and walnuts, fruits such as cherries, oranges, and pineapples, and for those of you who consume meat, fatty fish such as salmon and mackerel tuna.

Recommendation: While I will never get preachy and tell you to stop consuming meat, it is important that I highlight the fact that fish should be consumed in moderation. My recommendation is no more than twice a week.

So what exactly are we getting from these foods?

Omega 3 fatty acids

Omega 3 fatty acids are one of the top inflammation fighters. The problem is that it is not always easily found in the foods we eat.  But, if you consume the foods mentioned above, you should be able to raise your levels, and for those of us who are vegan or vegetarian, consider adding a  fish oil supplement to your diet.

Spices

Turmeric is a powerhouse spice. It makes your food taste delicious, but it is also a potent anti-inflammatory spice. The reason for this is due in part to the primary ingredient curcumin which is not only anti-inflammatory but also an antioxidant.

Other spices that have anti-inflammatory properties are ginger, garlic, mint, cinnamon, basil, and rosemary.

These spices are good for you, and they add extra flavor to your meals.

Recommendation: Try this Mango, Pineapple, Ginger, Turmeric Smoothie for a healthy anti-inflammatory morning boost.

Whole Grains

Consuming whole grain foods such as brown rice, oatmeal, and barley can also help to keep inflammation at bay because of their high fiber content. Foods that are high in fiber are known to reduce the levels of C-reactive protein.

C-reactive what? C-reactive protein is a substance that is created by the liver. This protein is detected in blood tests and is known to be a marker of disease and inflammation.

Recommendation: Be careful when purchasing foods labeled whole grain as they are not all created equal. To be sure you are getting the healthy stuff check your labels and keep in minds that the total number of carbohydrate grams per serving should be less than 10 times the number of fiber grams.  For example, if your food has 4 grams of fiber, the carbohydrate grams should be less than 40 per serving.

Pro-Inflammatory Foods

Oh carbs, how I love thee, but why do you hate me so? I have a love/hate relationship with carbs. Carbs taste so good going down, but the result when you consume too many is bloat, excess lbs., and inflammation.

There are many diets out there that tell you to eliminate carbs, but let’s be real, how easy would it be to stop eating carbs? Probably not very, right?

Not all carbs are bad carbs

The bad guys

1. High-calorie foods like (jalapeno poppers, fries, corn dogs, and the beloved energy bars)
2. Foods that are high in refined sugars like fruit juices with added sugar, energy drinks, and white sugar
3. Foods that are high in refined grains (not the good grains mentioned above) think white flour
4. Low fiber foods

To further explain, carbs found in whole foods are not all bad because they contain fiber, protein, and some fat.

The fiber found in good carbs such as legumes, fruits, and vegetables contain beneficial bacteria which promote digestion and immunity, not inflammation.

Processed Meats and Foods

Processed meats are sausages, hot dogs, salami, bacon, smoked meat, and canned meat. Studies show that people who eat processed meats are more likely to develop serious diseases. Consuming processed meats may not be the sole cause, but the correlation is there, so why leave it up to chance?

Additionally, nitrite is added to processed meats to preserve their color, improve the flavor, and prevent the growth of bacteria.

The problem with this is that the nitrite found in some vegetables, and the nitrite in processed meats is not the same. When used in meat, nitrite can turn into harmful compounds.

Cooking your foods

I have talked a lot about what to and what not to eat. One of the critical things that rarely gets discussed is the proper preparation of your food. Cooking your meals at high temperatures should be avoided at all costs.

I know that most of us are short on time, and want to get things done faster, but cooking at a high temperature causes harmful molecules to form which defeats the purpose of making healthy choices.

Key takeaways

I have shared a lot of information in this post, and to make sure you get the most out of it. Here are some key takeaways to keep in mind, and supplements to reduce inflammation that you can introduce into your life immediately. .

Stick with foods that high in Omega 3 fatty acids (vegans/vegetarians supplement with fish oil)

Incorporate healthy spices like turmeric and ginger into your diet

Avoid highly processed foods

Moderation and balance are key

Avoid cooking your food with high temperatures

 

Sources

6 Foods That Cause Inflammation

Foods That Fight Inflammation

Elevated C-reactive Protein

N-nitroso compounds

 

Turmeric is also useful for your skin. Check out this post I wrote about how to use turmeric as a face mask for glowing skin.