Hey there,
What happens (other than swearing softly under your breath) when you stub your toe?
Your body launches itself into self-protection mode by initiating what's known as an inflammatory response—hence the increase in redness, swelling, pain, and warmth of your injured little piggy. During an inflammatory response, immune cells (including cytokines and white blood cells) are produced at a faster rate and sent to the area of concern for damage control.
The same type of response happens when you get bit by a mosquito, get a paper cut, get a sunburn, or fight off the common cold.
In this way, inflammation is actually a normal part of healthy immunity.
But sometimes, even the best systems go awry.
When a Good Thing Goes Bad: The Problem with Chronic Inflammation
While acute inflammation is intended to help fight off injury or infection, it can become problematic when and if it occurs in a more systemic and chronic way within the body. Widespread inflammation has actually been linked to a huge number of chronic diseases, including arthritis, Alzheimer's disease, heart disease, Parkinson's disease, obesity, asthma, psoriasis, inflammatory bowel disease (IBD), and cancer.
It may be helpful to think of chronic inflammation as a pile of slow burning embers spread out within the body: that is, it's still potentially dangerous even without the obvious flame of an acute inflammatory response, and can easily cause some sort of problem to ignite or flare up. Unlike acute inflammation, which is shorter in duration (think hours to days), chronic inflammation can last for years.
Top 3 Anti-inflammatory Dietary Principles to Follow
Get more fiber. According to the Arthritis Foundation, getting plenty of fiber in the diet can help reduce the severity and frequency of symptoms associated with joint inflammation, and the same benefits can likely be extended to other areas of your body potentially affected by chronic inflammation (including your gut biome, aka the little world of friendly bacteria living in your digestive tract). A good number to aim for is around 25 grams of fiber per day.
Cut out sugar. Addition by subtraction, as it were. Sugar is finally being outed for the dietary culprit that it is, being scientifically correlated to everything from obesity to Alzheimer's disease to… yes, inflammation. By removing added sugars from your diet, you're effectively eliminating a major source of the problem.
Stick with the superfoods. In general, eating a "cleaner" diet with quality sources of animal protein and veggies is going to help improve your health. Think of it as a dietary insurance policy. But not all foods were created equal, and research shows that certain foods are more superlative when it comes to reducing inflammation. Need some inspiration? Keep reading.
Anti-inflammatory Super Foods
The following foods, herbs, spices, and compounds are part and parcel with a diet intended to soothe and control levels of inflammation in the body.
You can easily find these foods at just about any grocery store, farmer's market, or restaurant, making it easier to live your anti-inflammation lifestyle anywhere you go:
- Green tea: this tea is loaded with compounds known as polyphenols, which help fight free radicals in the body (harmful metabolic by-products of inflammation). Plus, it's lower in caffeine content compared to coffee and black tea, making it a great option for people looking to cut back on stimulants.
- Cold-water fish: fish like sardines and salmon are rich in omega-3 fatty acids which have a powerful anti-inflammatory effect on the body. Aim to eat fish at least 3-4 times per week.
- Cruciferous veggies: broccoli, Brussels sprouts, mustard greens, bok choy, cabbage and cauliflower all pack a powerful punch thanks to their high concentration of anti-inflammatory phytonutrients.
- Allium veggies: onions, garlic, leeks, and scallions, are a type of plant known as alliums. These are loaded with antioxidants and are excellent for fighting inflammation and protecting against cancer and other health issues.
- Watermelon and berries: Like green leafy veggies, allium veggies, and cruciferous veggies, certain fruits like watermelon, strawberries, and blueberries are packed with vitamins and nutrients that can quell the negative effects of chronic inflammation. Your goal should be between seven to nine servings of fruits and veggies per day.
- Certain spices: rosemary, turmeric, curcumin, cayenne pepper, ginger, nutmeg, cloves, and oregano are a few of the most effective herbs and spices that can reduce or inhibit the biochemical processes of inflammation.
- Fermented foods: apple cider vinegar, sauerkraut, kombucha kimchi, and kefir are full of antioxidants, probiotics, enzymes, and B vitamins.
Chronic inflammation is real, it's common, and it's a problem. If left unaddressed, it can act like a charlatan, a man behind the curtain, a silent assassin slowly robbing you and your loved ones of your health.
But no need to sound dramatic.
The great news here is that chronic inflammation can be controlled through your lifestyle.
I hope this helps!
Sue
PS, please check out my blog for other interesting & helpful articles!
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