I’ve written about this before but it’s good to refresh our memories and our eating habits regarding inflammation….how it’s caused and why it’s not good for our health.
Inflammation is a participant in every disease known to man. It’s a part of cancer, heart disease, obesity, arthritis, strokes and more.
We all have some amount of inflammation as part of our bodies fight against foreign invaders but if the inflammation is left unchecked and is continuously increasing then trouble of some sort will surface in our overall health.
We must strive to live day-to-day with nourishing foods that fight the inflammation process and keep our bodies ticking the best.
When our diets are heavy with refined carbohydrates like cakes, cookies, store bought bread, muffins, pizzas, ice cream and other processed and “manufactured “ foods, inflammation is going to be a spin off of this poor diet.
Vegetables are the best anti-inflammatory food on the good side. Dark, leafy greens such as kale, spinach, chard, collard greens, sprouts are most definitely the foods we want to include in our DAILY diets. These veggies are best if they are organic, local and eaten in their raw form for the most anti-inflammatory antioxidants, flavonoids and carotenoids.
Mushrooms are also a wonderful inflammation fighter too. I use a powdered blend of superfoods which includes several types of mushrooms daily. The list of mushrooms in my powder blend are shiitake, lions mane, chaga, reishi and more. This is my insurance that I’m getting what I need daily to keep my body running as well as possible.
Another great food to add to your “anti-inflammatory” list of goodness is fermented foods such as sauerkraut, kimchi, yogurt, miso, tempeh, pickles, olives and the like. These foods boost your gut flora and help with digestion which, if smooth, reduces inflammation in the GI tract.
Another great inflammation fighter is your omega 3 foods such as salmon, mackerel, herring, ground flax seed, The omega 3 fatty acid is good for brain health keeping inflammation in the brain at bay…optimizing your brain and heart health.
Drinking green tea and using spices such as cloves, ginger, rosemary and turmeric is inflammation fighting. Herbs to use would be willow bark and Cat’s Claw. You can get these supplements at a good health store. Some supplements you may consider would be resveratrol which is a super antioxidant found in red grapes…hence red wine. Curcumin, capsaicin from peppers, vitamin D and zinc…all help in the battle against inflammation.
One of the big diet rules when it comes to diet and reduction of inflammation is to remove refined vegetable oils from your diet all together. These would be found in store bought baking products such as muffins and cookies and other refined carbohydrates and junk food. Most processed foods have these bad oils in them to help with shelf life and taste. They are deadly though. Not even a little bit is okay. ELIMINATE!
As mentioned above eat as much dark leafy greens as you can. These include kale, spinach, collard greens, swiss chard and arugula. Always buy local and/or organic when choosing your greens. These powerhouse foods are loaded with antioxidants, flavonoids, carotenoids and Vitamin C. Try to get in as much of these in their raw form as possible. That way you are getting more bang for your buck.
Nightshade veggies are sometimes problematic with inflammation in arthritis and auto-immune diseases such as MS. These include bell peppers, tomatoes, eggplant, potatoes, beans and grains.
Try to get raw blueberries into your daily diet. Include them in your breakfast every morning or add them to your green salad as a topping. These little gems are loaded with anti-inflammatory, antioxidant pr
Food can help or hinder your health. Learn and live by some golden rules.
- avoid high fructose corn syrup usually found in store bought baking, processed foods
- avoid soy
- avoid refined sugar, refined fructose and grains. These affect your insulin levels and high insulin levels cause chronic inflammation.
- watch your cholesterol levels.
- do not eat processed meats such as cold cuts and sausage
- avoid foods fried in cheap oils at high temperatures.
Bottom line, follow a diet high in organic vegetables, a little organic fruit, no refined carbohydrates, no cheap vegetable oils, no fried foods, eat more high amounts of omega 3 foods such as wild salmon, flax seed. Stay away from junk….you know what I mean by junk….I know you do.