Inflammation occurs naturally as part of the body’s immune response to external factors. This natural process helps your body heal and defend itself from infections, injuries and illnesses. But when inflammation becomes chronic, it means your body is always in a state of high alert, and it can trigger some major health issues
There’s plenty of research showing the negative effects of inflammation in the body. Known as a health-robbing, inflammation can contribute to cardiovascular diseases, cancer, type 2 diabetes and other symptoms and conditions. Luckily, there's plenty you can do to fight it back
Experts now believe that the best way to reduce levels of inflammation in the body are better found in the fridge and not in the medicine cabinet. There's no specific diet to follow, but goal of an anti-inflammatory diet is to eliminate or reduce pro-inflammatory foods such as highly refined carbohydrates and added sugars, red meat, saturated fats and replace them with nutritionally adequate and herbs and spices that are high in anti-inflammation compounds
Some of the benefits of introducing an anti-inflammatory diet include:
Balancing your blood sugar levels,
Reducing the risk of Alzheimer's and Parkinson's diseases
Improve your gut gut health: The gut plays a crucial role in overall health, including immune function and inflammation regulation. An anti-inflammatory diet, particularly one that includes high-fiber foods like fruits, vegetables, whole grains, and legumes, can support a healthy gut microbiome, promote good digestion, reduce gut inflammation, and enhance nutrient absorption.
Increased Energy and Well-being: Nutrient-dense, anti-inflammatory foods provide essential vitamins, minerals, and antioxidants that support overall energy levels and well-being. They can help reduce fatigue, enhance mood, and support optimal physical and mental performance
Better Management of Autoimmune Conditions: Autoimmune disorders occur when the immune system mistakenly attacks healthy tissues. Following an anti-inflammatory diet can help manage symptoms and reduce inflammation in conditions such as rheumatoid arthritis, lupus, and psoriasis
The problem is, 99% of the time we just don't know where to begin. So here I put together a list of the best anti-inflammatory foods that are easy to include in your meals and transition to a more balanced diet over time:
Fatty Fish: Fatty fish like salmon, mackerel, sardines
Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants and phytochemicals that fight inflammation
Leafy greens like spinach, kale, Swiss chard, and collard greens are excellent sources of vitamins, minerals, and antioxidants
Turmeric - how not to love it. It's a powerful plant-based food you can add to your dishes, such as curries, soups, or golden milk.
Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and antioxidants. How about a chia pudding every morning? ahhh!!!
Dark chocolate with a high cocoa content (70% or more, not the milky ones!) is rich in antioxidants and flavonoids that have anti-inflammatory effects. Enjoy a small piece of dark chocolate as an occasional treat - you deserve it!
Ginger for everything! Into teas, smoothies, or use it in stir-fries and/or curries
Small changes can have a big impact in our health and well-being. Start with small snacks and then start adding to your main meals more anti-inflammatory foods. Record how you feel and the changes in your mood, body and mind, and always remember to consult with a healthcare or dietitian for personalized dietary recommendations based on your specific health needs