There are natural, healthy foods you can choose which may help reduce and even prevent inflammation. You work out to feel great, why not eat better to cut down on joint and body inflammation?
Inflammation is your body’s natural response to injury or infection. Chronic inflammation, also known as internal inflammation, is a continuous, system-wide inflammation characterized by constant tearing down then healing of tissues and internal organs.
Chronic inflammation may be triggered by exposure to toxins or inflammatory foods like sugar, trans fats and other processed foods. Chronic inflammation has been linked to inflammatory bowel disease (IBD), food allergies and sensitivities, type 2 diabetes, acne, celiac disease, and asthma. Yuck!
Here are six popular anti-inflammatory foods you should add to your diet, enjoy:
1. Berries
Raspberries, blackberries, strawberries, and blueberries are packed with vitamins and minerals and rich in antioxidants. Berries contain antioxidants called anthocyanins, which are phytonutrients with anti-inflammatory effects that may reduce your risk of inflammatory diseases. Goji berries, an orange-red fruit native to China are very high in antioxidants and increasingly popular for their anti-inflammatory properties.
2. Papaya
Papaya contains papain, a protein-digesting enzyme. Vitamins E, C, and papain found in papaya reduce inflammation and improve digestion. Papaya is also high in fiber and water content which supports a healthy digestive tract and elimination.
3. Pineapple
Pineapple contains bromelain, an enzyme that aids in the soothing of indigestion, healing of trauma and reduction of swelling and inflammation in many conditions or injuries. Bromelain also decreases the inflammation associated with joint pain, inflammatory bowel disease (IBD), and arthritis. Bromelain is used in many OTC natural-based anti-inflammatory supplements for arthritis. And don’t worry about the natural sugar; just make sure to have it right AFTER your workout.
4. Fish
The Omega-3 fatty acids found in fish can help block the formation of antibodies and proteins that cause inflammation in your body. Patients with rheumatoid arthritis who eat fatty fish two or more times per week experience significantly fewer arthritis symptoms than people who never eat fish. Eat a 3-6 ounce serving of fatty fish like salmon, mackerel, or sardines two to three times a week to reduce arthritis inflammation.
5. Olive Oil
Olive oil is rich in phenols and similar phenolic compounds. One of the phenols found in olive oil, oleocanthal has similar analgesic and anti-inflammatory properties to ibuprofen. This may be one of the reasons behind the Mediterranean diet’s positive impact on heart and blood pressure. Choose virgin or extra-virgin olive oil to ensure your olive oil has the maximum amount of these beneficial compounds.
6. Spices
Several of the best anti-inflammatory foods you can eat are in your spice cabinet. The healthy polyphenol compounds found in many herbs and spices can disrupt your body’s inflammatory process. Tumeric and the curcumin found in turmeric block inflammation as do ginger, cinnamon, clove, black pepper, and garlic. So have fun and experiment.
Hope you found this article helpful and educational. Let me know if you implement any of the above strategies and how they work for you? Still struggling, ask me. I am Nutritional Specialist certified and am here to help!
Yours in health,
Coach C
ADAPTED from https://www.nestacertified.com/best-foods-to-reduce-inflammation/