Chronic Disease Day, here is how you can fight Inflammation! Inflammation is uncomfortable and painful and is experienced by the majority of people. It affects both the young and elderly and also everyone in between. It can occur for several reasons, and we often look to pharmaceutical relief.
Many are aware that there is a wide variety of anti-inflammatory drugs that can be purchased. Still, not many know that food also shares compounds and chemicals that combat inflammation just like medication does and, in some cases, even does a better job. Some foods may increase inflammation levels, but there is a handful that helps reduce and ease it. It is important that you know which foods can aid in inflammation and which cause more harm.
There have been many studies involving the relationship between diet and inflammation. Although in previous years, it wasn’t certain what causes the relief in foods, it has been discovered that some foods increase C-reactive protein in the bloodstream, which is an anti-inflammatory marker. The food that we eat has biological effects that can influence key processes. Some people suffer from chronic inflammation and rely solely on medication for relief and treatment but reconsidering certain foods and diets can have great results in helping fight inflammation.
What is Inflammation? Let’s Aid in Chronic Disease Day with Health Tips!
Inflammation affects almost everyone at some point in life, as it is a normal response of the immune system. It helps to fight harmful foreign items such as viruses and bacteria. Natural inflammation often only lasts as long as it needs to combat these invaders. However, many people suffer from chronic inflammation that can last months or, in some cases, even years.
Chronic inflammation can be caused by several contributing factors, such as smoking, poor diet, a sedentary way of life, and stress. A big culprit that can cause unnecessary inflammation is processed foods, as many unhealthy foods trigger inflammation precursors.
If left untreated, chronic inflammation can cause and lead to very serious illnesses and diseases. It can result in the development of diseases such as arthritis, Alzheimer’s, cancer, and heart disease, and severe cases could possibly lead to autoimmune disease.
Thankfully it is possible to treat chronic inflammation. Certain foods can help prevent, ease and manage inflammation in the body. Medication can also be taken, but diet and lifestyle are important factors that need to be looked at and changed to ensure the treatment of chronic inflammation.
Foods That Fight and Soothe Inflammation
When we have inflammation due to muscle pain, cuts, internal discomfort, or infection, our first instincts are to get pharmaceutical medication. This does help in healing inflammation, especially open wound infections; however, when it comes to internal inflammation, other methods need to be considered alongside medication.
As mentioned previously, leaving or not treating inflammation can lead to horrible diseases, which is why it is important to make changes to help your body heal and combat unwanted inflammation. There are different ways that you can do this, but besides medication, another extremely effective way is to eat anti-inflammatory foods!
1. Olive Oil
This one may be a little surprising, but it has been proven to have such powerful anti-inflammatory properties that it was compared to ibuprofen which is a very commonly prescribed medication for inflammation. It has an abundance of polyphenols which give the body antioxidants and anti-inflammatory benefits.
When comparing olive oil to ibuprofen, they share a common factor, as one of the polyphenols of olive oil is known as oleocanthal. This contains inflammatory enzymes, which are similar to the way that ibuprofen does. Extra virgin olive oil not only has very beneficial and powerful anti-inflammatory properties but also has high oleic acid content. This helps to lower blood pressure, decreases bad cholesterol, and helps increase good cholesterol as it is a heart-healthy fat.
2. Cruciferous and Green Leafy Vegetables
These vegetables are filled with plenty of health benefits, and their intake should be upped for many reasons. They are extremely effective in fighting inflammation as they have high anti-inflammatory properties and content. The vegetables you should focus on are mainly;
- Swiss chard
- Kale
- Spinach
- Cauliflower
- Broccoli
- Brussel sprouts
Cruciferous vegetables, especially broccoli, are a great sulforaphane source that fights and reduces the inflationary causing NF-kB and cytokines. These vegetables are important to add to your diet, especially if you suffer from chronic inflammation. Another great thing about them is that they are easy to cook and can be incorporated into food in several different ways, such as stews, soups, smoothies, and roasted. It’s good to note that they shouldn’t be too overcooked or caramelized, as this takes away a lot of their powerful properties and nutrients.
3. Nuts and Seeds
These are great sources of healthy fats. They are packed with nutrients and proteins, such as omega-3 fatty acids. Nuts and seeds have bountiful anti-inflammatory properties, especially walnuts, which neutralize pro-inflammatory radicals.
Chia seeds have become very popular, and with good reason. They are filled with tons of antioxidants and are powerful anti-inflammatory foods. They are also able to reduce blood pressure and regulate blood sugar levels. Chia seeds have myriad minerals and vitamins. They also contain important fatty acids such as linoleic acids as well as alpha-linolenic acids. These acids can reverse inflammation in the body. So not only do nuts have wonderful and plenty of health benefits, they are also able to fight off inflammation and act as anti-inflammatories.
4. Fatty Fish
Fatty fish such as sardines, herring, anchovies, and salmon is filled with omega-3, which is vital for brain performance and health. However, this isn’t the only benefit it has. These good fats can provide great health for the overall body. It is also capable of combating cytokines and inflammatory eicosanoids, which are molecules that are linked to creating inflammation in the body.
Omega-3 isn’t only found in fatty fish, which is a very good source and is filled with it, but if you have dietary restrictions or do not enjoy fish, you can also get loads of omega-3 from other foods such as linseed oil and flaxseeds. These can act as a substitute for these fishes and are easy to ingest and make as you can just add them to salads/salad dressings and smoothies and sprinkle them over smoothies and fruit bowls.
5. Turmeric
Turmeric is one of the best and most powerful anti-inflammatory foods we can have in our diets. It can be added to many different dishes and drinks. It has plenty of uses and properties. The compound responsible for these health benefits is called curcumin, and it’s found in the root.
Turmeric can easily be incorporated into your daily food intake as it is very versatile and adds great flavor to curries and hot drinks, and can even act as a substitute for coffee. Curcumin is also what causes the bright and vibrant yellow color that often stains. Turmeric can also be used to color foods.
More Ways to Chronic Disease Day Inflammation
Another way in which you help fight inflammation is to avoid processed and saturated foods. Not only do these foods and unhealthy amounts of fats, sugar, and sodium, but they also cause an increase in inflammation in the body. Some foods that you can stay away from are;
- High fructose corn syrup
- Artificial trans fats
- Refined carbohydrates
- Processed meat
Chronic Disease Day – Fighting Foods
Inflammation is natural, but if it is prolonged, it can cause health issues. Thankfully some foods can act as anti-inflammatories.
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