Foods That Fight Inflammation

It is well documented that chronic inflammation significantly increases you probability of developing a number of debilitative diseases and premature death. These diseases include, but are not limited to, heart attack, stroke, diabetes and cancer.

One of the best blood tests that you can get to monitor your chronic inflammation is C-Reactive Protein.

Besides staying away from inflammation increasing foods and eating more inflammation reducing foods, keeping your teeth and gums healthy is also critical. This is because gum disease increases chronic inflammation.

Acute inflammation occurs on the surface of our bodies, which involves local redness, heat, swelling and pain. Inflammation also exists deep within us all and is an extremely powerful, necessary function for our survival. It’s the cornerstone of the body’s healing response; ensuring that appropriate nourishment and adequate immune activity is delivered to an area that is injured or under attack. This is not the chronic inflammation that causes problems.

There is a darker side to inflammation that can be incredibly destructive to your health, particularly when it continues for long periods of time. Unlike a normal, healthy inflammatory response, this chronic type of inflammation serves no purpose.

Since the 19th century, the idea that inflammation is the underlying cause of aging and age related illnesses has been studied in depth. Researchers have discovered that complex chemical reactions occur throughout the body in response to inflammation.

WHAT FOODS INCREASE INFLAMMATION?

Foods that contribute to inflammation in the body are saturated fats from poorly fed animals and animals fed and finished on genetically modified corn and grains, antibiotics and hormones. Trans-fats from margarine, shortening and hydrogenated oils are also huge contributors.

When it comes to eating fats and oils, it Is important to avoid a diet high in omega-6 and low in omega-3 fatty acids, as this unhealthy balance leads to an increase in cytokines; which are proteins released in the cells that trigger inflammation.

Sugar and refined grains are major factors in inflammation, as well as other refined foods.

Try to avoid refined, processed and manufactured foods and eat as much fresh, whole foods as possible.

WHAT FOODS REDUCE INFLAMMATION?

Clean and unprocessed foods supply your body with the vitamins, minerals and the highly effective phytonutrients that are required to increase your body’s defense against chronic inflammation.

1. CRUCIFEROUS VEGETABLES - Cruciferous vegetables have potent anti-inflammatory and anti-cancer effects and include a range of vegetables including broccoli, kale and cabbage.

2. OMEGA 3 FOODS - Omega 3’s are paramount in reducing the body’s inflammatory status, as well as preventing the risks and symptoms of a number of disorders influenced by inflammation. Omega 3 rich foods include flaxseeds, walnuts, navy beans, kidney beans and cold-water oily fish including salmon, mackerel, black cod, herring and anchovies.

Sardines offer a serious dose of omega-3s for an inflammation busting hit. They are concentrated sources of the omega-3 fatty acids EPA & DHA as well as vitamin B12, both of which have been found to decrease cardiovascular disease; one of the top inflammatory related illnesses.

3. HERBS AND SPICES - Herbs and Spices can be added to your pantry to not only pump up the flavor of your favorite meals, but provide powerful anti-inflammatory benefits.
Turmeric in particular has been recognized by scientists to hold incredible anti-inflammatory effects due to its active ingredient; curcumin.

Ginger is the root of a plant from the same family as turmeric and has been used as a remedy for centuries in Asian, Indian and Arabic systems of medicine. This spicy ingredient is a potent anti-inflammatory, inhibiting the formation of inflammatory prostaglandins, thereby reducing the pain associated with osteoarthritis and other inflammatory illnesses.

6. EXTRA VIRGIN OLIVE OIL - Another nutrient to really grab hold of in an anti-inflammatory diet is the presence of polyhenols. Polyphenols are powerful antioxidants shown to help reduce inflammation throughout the body.

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