Foods That Fight Inflammation
In this Harvard Medical School Guide youll be introduced to foodsmore than 120 in allthat will help you turn out meals that fight inflammation and disease. Youll learn how plant-based chemicals called phytochemicals act as antioxidant and anti-inflammatory agents, helping to bring down levels of inflammation and to counteract inflammations harmful effects. And youll find dozens of anti-inflammatory foods with added health benefits that include lowering cholesterol, reducing the risk of Alzheimers disease and of stroke, improving blood pressure, adding protection against heart disease, and even reducing pain and soreness after exercise.
The Best Ways To Treat Inflammation
Inflammation is one of the bodys natural reactions to threats. Inflammation is the bodys response to infection, trauma, poison or other harmful agents, as well as a part of the immune system. It is generally a good thing as inflammation can be an important part of the immune systems healing process. But, when inflammation goes too far or becomes chronic, it can cause negative health effects. Some of the most common health problems associated with inflammation include high blood pressure, arthritis, cancer, heart disease, diabetes, obesity, kidney disease and stroke. Although a healthy diet, exercise, and stress management are important, there are some things you can do at home to help control inflammation.
How To Start An Anti
The foods you eat can help soothe and even prevent inflammation by quashing your bodys inflammatory responses. But because everyones inflammatory triggers are different, theres no one-size-fits-all anti-inflammatory diet.
The term anti-inflammatory diet doesnt refer to a specific diet regimen but to an overall style of eating, Zumpano says. There are, however, some guidelines to follow to eat in a way that reduces the likelihood of inflammation.
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Natural Ways To Reduce Body Inflammation
Now, lets look at some natural ways to reduce body inflammation that are more preventative. I have found the following treatments to be highly effective anti-inflammatory agents:
Proteolytic enzymes, such as protease and bromelain
Since blood cells require enzymes to break down the waste products of inflammation , taking enzyme supplements can help. Any of these taken in liquid form are more readily absorbed throughout the system.
What You Can Do About Chronic Inflammation
The good news is that you can control or reduce low-grade inflammation through the foods you choose to eat, as well as by making a few lifestyle changes.
Foods that have been shown to reduce inflammation include those high in omega-3 fats, monounsaturated fats, fibre and phytonutrients .
Concentrating on a diet that emphasises plant-based foods fruit, veg, legumes, nuts, seeds along with some fish and other seafood will help reverse the inflammatory process.
On the other hand, a diet high in saturated fats , trans fat and processed carbs , while being low in fresh fruit and vegetables, can promote inflammation.
As well as paying attention to what you eat, take note of how you cook your food and the way you store it, too. Where possible, store food in glass containers and avoid reheating food in plastic containers, regardless of whether the packaging says you can. Avoid charring or burning food, especially when barbecuing meats and toasting bread.
As for lifestyle, managing stress, getting enough sleep, exercising daily and avoiding environmental toxins such as pollution, cigarette smoke and insect sprays, can also help to reduce low-grade inflammation
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Highly Effective Ways To Reduce Inflammation Naturally
April 20, 2020 by Katey
Inflammation is a very common issue today. And it sucks. If youve been looking for the best way to reduce chronic inflammation naturally, well then keep reading
*** This information is for entertainment purposes only. Please see our disclaimer disclosure for more information. Please consult your doctor regarding any changes to diet and/or lifestyle.
Tips On How To Reduce Inflammation In The Body
Are you dealing with fatigue, low energy, muscle pains, headaches, digestive discomfort, or other nagging symptoms? You are not alone. We see these complaints at our clinic every day. The root cause of these chronic symptoms is usually inflammation.
Dont worry. You can reduce inflammation in your body naturally with the help of some simple dietary and lifestyle strategies. Lets dive in and learn about our 7 tips on how to reduce inflammation in the body naturally.
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Toss In Some Turmeric
Dr. Oz recommends getting two teaspoons of turmeric per day.
Turmeric is the key source of the polyphenol, curcumin a major anti-inflammatory agent,” Dr. Oz explains. About 2 teaspoons of curcumin a day is a good wellness dose for keeping inflammation away and promoting gut health.”
Of course, you don’t need to eat it by the spoonful. You can get turmeric supplements or simply add it to your food. Try making roasted veggies with some olive oil and turmeric. You can also add ginger and chili powder for a little kick.
Top 10 Natural Ways To Reduce Inflammation In The Body
Turn down the dial on the #1 health problem you didn’t know about, with these 10 Natural Alternatives.
Two categories of inflammation exist: acute and chronic. Acute inflammation is a short-term response that works at the exact place where a problem has occurred, i.e. a cut or sprained ankle. Chronic inflammation can have long-term and whole body effects because it produces a steady, low-level of inflammation throughout the body. This low-grade inflammation often doesnt have symptoms but doctors can diagnose by checking ones blood for C-reactive protein as well as by looking into a persons diet and lifestyle habits.
To help get you started on your healthier lifestyle journey, weve picked our top 10 natural ways to reduce inflammation!
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Add A Vitamin D Supplement
Vitamin D is a crucial nutrient that helps keep your bones strong. Your body makes its own vitamin D through a process that converts sunlight into calciferol, an active form of the vitamin.
New research from the University of Chicago discovered that those with a vitamin D deficiency were nearly twice as likely to test positive for COVID-19. While another study of COVID-19 patients found that supplementation with vitamin D reduced the risk of ICD admission by 93%.
Dr. Oz cautions that more research is needed, but adding a vitamin D supplement to your routine can be helpful since it isn’t found in many foods and can be difficult to produce enough of during dark winter months .
Most of us aren’t exposed to enough sunlight,” Dr. Spar says. *Some have suggested that about 80% of our population is deficient or insufficient.”
Dr. Spar recommends getting anywhere from 1,000 and 4,000 IU of vitamin D per day. And look for supplements that contain vitamin D3. The only active form of vitamin D is vitamin D3,” Dr. Spar says. Many vitamins and prescriptions of vitamin D have vitamin D2 which is not biologically active.”
Though these tips won’t prevent you from catching COVID-19 only following safety precautions, like wearing a mask and following social distance protocols, can lower your risk they can help improve your overall health. And good health is important every day, not just during a pandemic.
Simple Ways To Reduce Inflammation In The Body
May 6, 2019
This 5 Simple Ways to Reduce Inflammation in the Body post is sponsored by LuckyVitamin. I only recommend products that I have personally tried and believe are of value to my readers. All opinions in this post are my own.
These five simple ways to reduce inflammation in the body include holistic foods and supplements with powerful natural properties to combat inflammation. Each item makes it easy to stay healthy and may lower your risk for certain diseases.
Inflammation is at the root of most diseases including heart disease, Alzheimers, rheumatoid arthritis, asthma, cancer and diabetes. When someone has arthritis for example, it is caused by inflammation of the joints. Similarly, heart disease is inflammation of the arteries.
Research is finding now that chronic inflammation leads to many of these diseases and when inflammation is reduced overall, disease risk is lowered.
We also know that inflammation causes pain, which is why most people take anti-inflammatory drugs like ibuprofen to relieve pain. However, these OTC medicines are not without risks and side effects like liver and kidney damage, which is why its important to find safer natural alternatives to reduce inflammation.
Ive listed five of the best natural tools below to support your body in lowering inflammation so you can stay healthy.
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About Harvard Medical School Guides
Harvard Medical School Guides delivers compact, practical information on important health concerns. These publications are smaller in scope than our Special Health Reports, but they are written in the same clear, easy-to-understand language, and they provide the authoritative health advice you expect from Harvard Health Publishing.
- Inflammation and diet: Beyond the hype
- What is inflammation?
Get At Least 7 Hours Of Sleep
You knew it was coming, but it’s here because it’s an important one. It’s been confirmed by multiple studies that lack of sufficient sleep is associated with higher levels of inflammation in the body.
To keep inflammation at bay, aim for at least seven hours of sleep to avoid increasing inflammation, says Dr. McNeely, and keep in mind that your sleep needs may be even higher. The National Sleep Foundation recommends adults get seven to nine hours of shut=eye each night.
And if you’re someone who is sleep-deprived for reasons outside of your control â like night-shift workers or new parents â not all hope is lost.
A September 2019 study in the âBritish Medical Journalâ found that napping was associated with fewer cardiovascular events, suggesting that there may be some sort of protective mechanism to catching up on missed sleep with daytime naps. However, as with all things, moderation is key: Excessive amounts of daytime naps are also linked to higher levels of inflammation, according to âSleep Medicine.â
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Stop Inflammation With These Remedies
Inflammation is a natural response to an injury, infection, or an allergy. Its your bodys way of protecting itself by triggering the release of proteins, chemicals, and cells that fight the cause of the inflammation. This can lead to swelling and redness in the area of the injury. However, inflammation is important to the immune system. It helps stimulate the production of white blood cells. When its triggered by an injury, or an infection, it protects against bacteria and other invading pathogens. If inflammation is treated, it can also help to reduce pain, fever, and swelling.
A Guide To Natural Anti
Inflammation is our bodyâs natural way of responding to stress, infection and illness, helping us to get better. But to those with conditions like arthritis or allergies, it may seem like a nuisance. If youâre looking for anti-inflammatory solutions, weâve tackled several ways to reduce inflammation naturally.
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Eat Your Reds Blues And Purples Too
Pictured Recipe:Purple Fruit Salad
Speaking of color, green isn’t the only one that’s good for you. Women who regularly consume roughly 40 mg per day of anthocyaninsthe compounds that give produce its deep red and purple hueshave 18% lower levels of C-reactive protein, a measure of inflammatory activity, compared to those who eat minimal amounts of them, U.K. researchers found. You can get that daily dose of anthocyanins from 1/3 cup of blackberries, 18 red grapes or 1 cup of shredded red cabbage.
Scale Way Back On Processed Foods
The first key to minimizing inflammation is cutting foods that cause it. An anti-inflammatory diet is one that includes minimally processed foods, Zumpano says. That typically means staying away from anything that comes in a box or a bag, or anything that has a laundry list of ingredients especially if they start with sugar, salt or a processed oil and include ingredients you dont recognize.
- Sweets, like commercial baked goods, pre-packaged desserts, ice cream and candy.
- Snack foods, like potato chips and microwave popcorn.
- Processed meats, including bacon, sausage, hot dogs, bologna, pepperoni and salami.
- Processed cheeses, like nacho cheese dip and American cheese slices.
- Sugary beverages, including soda and sports drinks.
- Fried foods, like fried chicken and French fries.
Even so-called healthy snacks like granola bars, trail mix and baked chips can have a lot of processed ingredients, including added sodium and sugar.
Theres no real nutritional benefit to them, so youre not lacking anything when you cut them out, Zumpano says.
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Diet And Lifestyle Tips To Reduce Inflammation
Although the five supplements listed below are easy ways to safeguard yourself from inflammation, its also important to make sure you are taking steps in your everyday lifestyle to combat inflammation. Below are a few diet and lifestyle recommendations to keep inflammation at bay.
Inflammatory Foods to Avoid:
Reduce / Eliminate Dairy
I love my dairy just as much as you do. But if youre serious about reducing inflammation, youre going to have to say goodbye to the cheddar for now. Heartbreaking I know! Dairy is highly implicated in chronic inflammation. This is because most dairy products in this country are pasteurized, and pasteurization kills the very enzyme we need to properly digest lactose. So if you arent willing to cut out dairy, at least stick to raw dairy, and fermented dairy such as yoghurt and kefir.
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Manage Your Stress Levels
Research shows that high stress levels can cause inflammation in the body, leading to a number of chronic health conditions. Learning to reduce stress is essential for lowering your bodys cortisol levels, helping to regulate both the inflammatory and immune response. As the human body heals, inflammation can become a response to stress. A number of health problems are linked with stress levels and they include rheumatoid arthritis, cardiovascular disease, inflammatory bowel disease and depression.
Make Time For Exercise
Staying active is important for keeping your body healthy and reducing your inflammation levels. Recent research suggests that even 20 minutes of exercise can reduce inflammation and have benefits for the bodys immune system. Effective forms of exercise include walking, cycling, jogging, and swimming.
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What Can I Drink To Reduce Inflammation
Drinks that reduce inflammation also happen to be some of my favorites! And because they are liquid , its easier for your body to absorb and provide fast relief.
Give the following a try
- Lemon water: Theres a reason why everyone loves lemon waterand not just because it aids in weight loss! The antioxidants that youll find in lemons are powerful anti-inflammatory agents. They reduce swelling and help your body repair damaged tissues. You can check out my blog post for more infused water recipes for ideas!
- Apple cider vinegar: Another household product that can help ease inflammation would be none other than apple cider vinegar. Trust me, it contains various vitamins and antioxidants that speed up the healing process.
- Turmeric Tea: The curcumin in turmeric is actually a curcuminoid . When cooking with turmeric, youll know that you are taking a step toward better health. Love the golden color, too.
Eat More Antioxidant Rich Foods
The benefits of antioxidant rich foods are profound and can offer a plethora of health giving properties when consumed daily. Good sources of antioxidants and nutrient rich foods include dark berries such as blueberries, and green leafy vegetables such as Lutein and Zeaxanthin. Vitamin rich foods also include spinach, asparagus, artichokes, cabbage, etc. Avocados are also a great food to eat more of as they are a good source of healthy fats and Vitamin E.
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Further Steps To Reduce Inflammation
Break your bad habits. Substances like alcohol, caffeine in excess of 2 cups per day, nicotine, and marijuana place a heavy burden on your system, so eliminate them or at least reduce your intake. One of the fastest ways to reduce inflammation is to stop smoking and using stimulants. Try quitting for a week or two and see how good you feel. That will encourage you to quit forever. If that does not work, find a support group or professional help and keep trying until you quit.
Examine your surroundings and go as green as possible. Use natural cleaning products and detergents. Limit your reliance on dry cleaning and air fresheners. Test your air and water and, if necessary, get high-quality filters. Bring in lots of houseplants to help filter the air you breathe.
Practice a gentle detox or cleansing program a couple of times a year. It is impossible to completely eliminate your exposure to environmental toxins, so its a good idea to periodically detoxify. For more information on how to do this, read my article on detoxification.
As we learn more, we continue to see that taking care of ourselves naturally is the best way to prevent and correct worrisome health conditions. Our bodies are wonderfully complex and resilient, but they need our nurturing.
If you have questions, don’t hesitate to call us toll-free at 1-616-301-0808. We’re here to listen and help.
A Healthy Diet Can Go A Long Way
There are certain foods that also have natural anti-inflammatory properties. For example, turmeric is shown to be very effective at reducing inflammation in your body. Tomatoes, blueberries and olive oil are other great food choices. Polyphenols that are abundantly present in green tea . Polyphenols are powerful antioxidants that help to reduce inflammation associated with oxidative stress.
On the other hand, foods like refined carbohydrates, fried foods and sweetened beverages like soda should be avoided as they can make inflammation worse. Pretzels, waffles and corn chips are just a few examples of foods that researchers have found can trigger inflammation.
And while you may be thinking that you should eat more eggs because of their protein and omega-3 content, it turns out that they can actually make inflammation worse because of arachidonic acid, a particular molecule that increases inflammation in the body and is found in egg yolks. Opt for egg whites instead if you still need your fix in the mornings!
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