There are two types of inflammation. One is acute, which responds to injury and helps protect the body. The other is chronic. It’s low-level inflammation that can damage the body. Foods like sugar can cause chronic inflammation, while other food can fight inflammation. An autoimmune disorder, poor diet, lingering bacteria or viral infection, and stress can create chronic inflammation that can cause heart disease, lead to digestive issues, like Crohn’s, or damage blood vessels or joints.
Foods that fight inflammation should be on your grocery list.
Stop at the produce section and you’ll find many foods that reduce chronic inflammation. Leafy greens, such as kale, spinach, collards, tomatoes, blueberries, strawberries, cherries, and oranges are at the top of the list. Nuts like almonds and walnuts are also inflammation fighters. In other departments, you’ll find olive oil and fatty fish like salmon or tuna that help reduce inflammation.
Some spices reduce inflammation.
Turmeric is one of the best-known inflammation fighters, especially since it was thought to help with Alzheimer’s that’s linked to inflammation, Ginger is another spice that aids inflammation. Ginger is known for its anti-inflammatory properties from shogaols and gingerols in ginger and is helpful for soothing stomachs and relieving the pain of arthritis. The capsaicin in cayenne pepper also has anti-inflammatory properties. Cinnamon, cloves, rosemary, and sage also aid in inflammation reduction.
Avoiding foods that cause inflammation can also reduce it.
Sometimes reducing inflammation comes not from what you eat, but from what you don’t eat. Cut out food with added sugar, which includes soft drinks and other sweet drinks. Sugar is in many foods you might not expect, like salad dressing, bread, and ketchup. Trans fats also cause inflammation. Some foods still have trans fats, like baked goods, crackers, and frozen pizza. Processed meat and red meat cause inflammation, just as food high in omega-6 fatty acids, like corn oil, peanut oil, and mayonnaise. Refined carbs, those using primarily white flour, can also cause inflammation.
- Food with artificial sweeteners or high fructose corn syrup is even worse than those with sugar. They also cause inflammation, while doing even more to change the gut microbiome.
- Pineapples and other food with bromelain can aid with digestion and help reduce inflammation in other areas of the body. Studies show it has a positive effect on people with arthritis.
- Colorful fruits and vegetables are anti-inflammatory. The phytochemicals in the plant provide the benefit, like anthocyanin that makes blueberries blue.
- Switch your drink of choice to tea. All types of tea, oolong, or green, provide anti-inflammatory properties. Herbal teas can also benefit the body. Ginger tea, chamomile tea, turmeric tea, and peppermint tea are a few choices.
For more information, contact us today at Rising Fitness Gym