Well, I gotta tell you, there is inflammation going on in your body. This inflammation is usually triggered by our immune system releasing inflammatory chemicals as a response to an irritant. This response is ongoing and causes damage and health problems that can show up in any part of the body.
Sometimes the inflammation even goes unnoticed by us because the symptoms are below the threshold of pain or we just get used to feeling the way we feel, and we ignore it. But, it is important to realize that long-term inflammation is a common risk factor for a broad range of diseases and health conditions such as cancer, cardiovascular disease, obesity, type 2 diabetes, alzheimer’s and many others. It can even cause weight gain or make it difficult to get the weight off. Thankfully, there is something you can do, starting today, that can help alleviate the inflammatory
response going on in your body. Although several lifestyle factors contribute to inflammation, diet is important to help keep it at bay and reduce the risk of disease. Certain foods – which I am about to share with you – can supply anti-inflammatory compounds, help balance the immune response and moderate insulin levels.
Eat more of these foods everyday to help alleviate the inflammatory response in your body:
Omega-3 Fats – This particular polyunsaturated fat decreases inflammation in your body. The richest sources of Omega-3′s are oily fish, such as wild salmon, canned anchovies in oil, sardines, and if you can stand it, caviar. Non seafood version are flax seeds, hemp seeds and walnuts.
Antioxidant-rich foods – If you have a pulse and living on planet Earth, you are being exposed to free radicals, and your body is producing them! In fact, if you’re a heavy exerciser, your body is pumping out these damaging substances in a massive amount. But, there is antidote – antioxidants. Think of these like little pac-mans (remember that game?!) going through your body, gobbling up the free radicals. There are *plenty* of foods rich in antioxidants so you have lots to choose from. Here are some to get you going: Broccoli, raspberries, acerola cherries, pomegranates, red grapes, kale, swiss chard, parsley, garlic and onions. At the very least, try to eat at least a couple of cups of cooked dark leafy greens per day and follow it up with a glass of carrot juice.
Spices and Herbs – These may not seem like much – after all you use them in small amounts – but they are super high in anti-inflammatory and antioxidant activity. Be sure to include herbs like thyme, rosemary and oregano with your cooked meat and veggies. Even cooked, they maintain their antioxidant and anti-inflammatory activity. Let’s not forget about possibly the KING of anti-inflammatory foods: Spices. Include some of these everyday for their super anti-inflammatory benefits – Cinnamon, ginger, nutmeg and turmeric. Check out my recipe below for an Anti-Inflammatory Power Elixir.
Slow-digested carbs – These are carbohydrate rich foods that produce a gradual rise in blood sugar (also known as low-glycemic load foods). Good examples of these foods are: Lentils, berries, edamame, sweet potatoes, carrots, mushrooms and green beans.
Probiotic foods and supplements – Beneficial bacteria. We all need it, and lots of it! Probiotics reduce inflammation in the gut by crowding out the bad bugs and getting the gut flora back in balance. A study done in 2013 in Gut Microbes showed 70 percent of adults with inflammatory diseases, including psoriasis, chronic fatigue syndrome and ulcerative colitis, who were given a probiotic Bifidobacteria infantis supplement for 8 weeks, had a significant reduction inflammatory markers. You can take a high CFU (at least 10 billion) probiotic or consume probiotic rich foods like kefir, kombucha, and sauerkraut. I also recommend all my clients eat prebiotic rich foods (which is the fertilizer for the probiotic) like asparagus, garlic, onions and pistachio nuts.
- The juice of one lemon
- 1 teaspoon grated ginger
- 1/2 teaspoon organic turmeric
- In a bowl. whisk together the above ingredients.
- Drink right away.
- You may follow up with a carrot juice chaser.
1. Fried foods. Yes, all of them. I know, I love french fries too.
2. Dairy foods. All these are highly inflammatory. Cheese, milk, yogurt, ice cream. That also includes non dairy items such as soy.
3. And the big kahuna – SUGAR! Anything and everything that has sugar added is inflammatory. That includes honey and maple syrup (I know..sob..).
Now let’s no get totally sad. You can still have these foods, but they must be tempered with plenty anti-inflammatory foods. It also depends on the active inflammation in your body. If you are dealing with an active auto immune or inflammatory related issue, it’s best to cut these foods out completely, to give your body a chance to heal.