Good and Bad Inflammation

Inflammation is an important piece to the natural healing process in our bodies. For example, if you get a cut the skin around it may swell or become hot. This is the natural response from the blood rushing to the area with white blood cells to take action. This is also similar to how when you lift weights your muscles may become slightly inflamed while your body is healing it and making it stronger.

The flip side is when your body is dealing with what is called chronic inflammation. It’s inflammation that your body is dealing with for multiple days, months or even years. This can cause an adverse effect on the body leading to diseases and illnesses.

What Else Can Cause Inflammation?

For the most part the long term inflammation is caused from things like external stress (job, relationships, money, etc), lack of sleep, and processed foods. Processed foods are difficult for our bodies to handle. A lot of the refined carbohydrates like breads, pastas, and baked goods. Also fried foods, refined added sugars, sugary drinks and red meat. Alcohol, smoking, and extra circular drugs can add to inflammation as well.

How to Reduce Inflammation?

Get at least 7-9 hours of sleep a night to allow your body to heal and detox naturally. Drink plenty of water to aid in the bodies natural detox process. This amount is different for everyone but minimally drinking at least 1/2 your body weight in ounce of water a day is a good start. Find a way to reduce your stress or relieve your stress through regular exercise, mediation, or therapy. Limit the amount you drink or smoke. Then limit the amount of processed foods you eat on a daily basis. Avoid the drive-thrus, as even the perceived healthy options usually have processed ingredients. Turn to whole food nutrition that doesn’t have an ingredient label, or if it does the ingredient list is short and comprised of all whole food ingredients. Also increase the regularity at which you eat the anti inflammatory foods listed below.

20 Anti Inflammatory Foods

1. Green Leafy Vegetables – Kale is rich is Vitamin E, K and Omega 3’s along with other vitamins and minerals. Swiss Chard is high in antioxidants Vitamin A & C and also high in Vitamin K which is shown to protect the brain against oxidative state and free radicals. Spinach has phytonutrients flavonoids and carotenoids that are known to fight inflammation.
2. Celery – An excellent source of antioxidants, vitamins, and potassium. Potassium is important as it counteracts sodium. Sodium brings in nutrients and fluid, and potassium helps to get rid of toxins.
3. Wild Caught Salmon – A great source of fatty acids including Omega 3 fatty acids, which are strong anti inflammatories. Plus they are high in Vitamin B12 and D.
4. Coconut Oil– The lauric acid in virgin coconut oil (not processed at high heat) has anti inflammatory properties.
5. Ginger – It contains gingerols a potent anti inflammatory. Gingerols is believed to help people with osteoarthritis or rheumatoid arthritis have a reduction in pain and improved mobility. Ginger also helps the body break down toxins from the organs from increasing the body temperature and  cleanses the lymphatic system.
6. Turmeric – It contains more than 2 dozen anti inflammatory compounds. Plus it contains curcurmin which is a powerful antioxidant.
7. Bok Choy – Has phytonutrients along with Omega 3 fatty acids, and alpha-linolenic acid that help fight inflammation.
8. Blueberries – Are an anti-oxidant super food that contain phytoflavinoids, they are also high in vitamin C and potassium. Specifically blueberries contain the flavanoid quercetin which fights inflammation and cancer.
9. Pineapple – Contains bromelain which reduces swelling and inflammation. Bromelain has also been shown to fight against blood clotting in people who struggle with blood platlets building up and sticking to the walls of blood vessels. Plus it’s high in phytonutrients, vitamin C & B1, manganese, and potassium.
10. Walnuts – These nuts contain phytonutrients and some that are hard to find in any other source. They are rich in antioxidants and contain Omega 3 fatty acids, alpha-linolenic acid. Plus they can be a source or protein for those on a plant based diet.
11. Beets – They contain a unique phytonutrients called betalains. Betalains help provide the body with detox support. It’s also an antioxidant and anti inflammatory. Beet green and yellow beets are also a great source of lutein and carotenoid.
12. Broccoli – An excellent source of antioxidants high in anti inflammatory properties, vitamins, flavonoids,  and carotenoids. Also an great source of potassium and magnesium.
13. Flaxseeds – Full of antioxidants, Omega 3’s and phytonutrients. Specifially flaxseeds contain the phyonutrient lignans which is a unique fiber that’s related to polyphenolds that gives the extra antioxidant boost.
14. Chia Seed – Very high in Omega 3 fatty acids, fiber and protein. They are an antioxidant containing Vitamins A, B, E, & D, plus fatty acids, alpha-linolenic and linoleic acid, and minerals, niacin, thiamine, sulphur, iron, magnesium, manganese, and iodine.
15. Olive Oil –  EVOO contains oleocanthal which has been shown to help with some forms of cancer, cardiovascular disease, arthritis, and neurodegenerative diseases.
16. Honey – Contains antioxidants flavonoids and other polyphenols. Local raw honey has been shown to reduce seasonal allergies. It’s also been shown to help assist in healing of wounds.
17. Tart Cherry Juice – The cherries contain antioxidants and anti-inflammatory properties. Plus anthocyanins are found in a high level in specifically tart cherries. Anthocyanins have been linked to reducing inflammation.
18. Garlic – The sulfur compounds in garlic have been shown to decrease inflammation. They also help with cardiovascular system, , digestive system, immune system, detoxification system, and endocrine system.
19. Chili Pepper – Cayanne peppers have been shown to have more antioxidants activity than many other vegetables. Capsaicin has been used to treat arthritis, gastrointestinal disorders, psoriasis, and pain.
20. Black Pepper – It’s an anti inflammatory, anti-bacterial, and antioxidant. Black pepper contains mainly Vitamins A, C, E, & K,  b-carotene, and niacin.

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Disclaimer: Check with your doctor before taking any of the supplements/herbs if you are currently taking any other medications or if you are pregnant. Also proceed with caution as some of the supplements are very potent and be aware of your bodies reaction. Of course stop if you find yourself experience any side effects and contact a physician.