Inflammation is our body’s natural way of responding to injuries and damage that we do to our body. It is an important part of our restorative and healing processes! However, too much inflammation can occur due to a number of factors like stress – good or bad, food sensitivities, obesity and toxins! This can result in chronic inflammation and that has been linked to an overwhelming number of unhealthy lifestyle diseases or conditions, some cancers, type 2 diabetes, heart disease, Alzheimer’s and even attention deficit disorder (ADD).
Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca, and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium, and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.
But scientists have found some amazingly effective anti-inflammatory agents in our own kitchens! Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, broccoli and avacados can easily be integrated into the daily diet. Cinnamon is not as commonly used as a supplement in North America, but in India it has a rich traditional use and is often available as part of an Ayurvedic supplement.
1. Ginger
One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. Research has shown that ginger has a better therapeutic effect than non-steroidal anti-inflammatory drugs to treat pain and inflammation. Ginger also inhibits the activation of several genes involved in an inflammatory response.
In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months and found that swelling in the knees was also reduced. According to the University of Maryland Medical Center, ginger may help prevent or treat nausea and vomiting from motion sickness, pregnancy and chemotherapy. It can also be used to reduce osteoarthritic pain and heart disease. Ginger is delicious in many savory dishes, as well as in teas, juices and desserts.
Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.
However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)
2. Yellow and Orange Fruits and Vegetables
Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)
3. Turmeric (Curcumin)
The anti-inflammatory agent in turmeric is its yellow pigment called curcumin. Ayurvedic and Chinese medicines have long used turmeric and curcumin to reduce inflammation as well as treat digestive disorders, wounds and infections.
Studies have shown that curcumin also acts as an antioxidant and may combat cancer. Fresh or powdered turmeric is excellent in curries, soups or other dishes. Fresh turmeric can be added to fresh vegetable juices. Supplements of curcumin are also available.
4. Green Tea
The preventative effects of green tea against cardiovascular disease and cancer are well established. More recent studies have shown that green tea can be an effective anti-inflammatory, particularly in the treatment of arthritis. It can also reduce inflammation of the digestive tract, potentially helping conditions like Crohn’s disease or ulcerative colitis.
It’s recommended to drink 3 to 4 cups of tea daily. Green tea extract can also be found in pill form. And for those who don’t want the caffeine, decaffeinated green teas are available.
5. Chili Peppers (Capsaicin)
The countless varieties of hot peppers we have today began as one small shrub (Capsicum annum), native to tropical regions of the Americas. The chemical capsaicin is what makes a pepper hot. And it’s capsaicin that’s been shown to have an anti-inflammatory effect in your body.
Any type of chili pepper, such as cayenne or jalapeno, contains capsaicin. You can use chili peppers fresh or powdered in a wide variety of dishes, including desserts. Supplements containing capsaicin are often mixed with other herbs to create natural anti-inflammatory blends.
6. Black Pepper
This unassuming spice actually packs an anti-inflammatory punch. The distinctive flavor of black pepper comes from the chemical piperine. Even at low doses, piperine has been shown to reduce inflammation. It can inhibit the spread of cancer and has been shown to suppress the perception of pain and arthritis symptoms.
7. Rosemary
In one study, participants were given small amounts of various common herbs and spices for a period of 7 days. Rosemary showed one of the strongest protective effects against inflammation and oxidation.
The other top spices were turmeric, cloves and ginger. The researchers noted that the amounts given of each herb were no more than what someone would normally eat in a seasoned soup, sauce or other dish.
8. Cloves
Clove oil can be applied directly to the gums to help with a toothache or for pain control during dental work. Cloves have been shown to reduce mouth and throat inflammation. Cloves can also be used to treat diarrhea, nausea, hernia, bad breath and as an expectorant.
The powdered or whole dried flower buds are delicious in many savory dishes as well as in desserts and hot drinks.
9. Cinnamon
This rather delicious spice has several health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food) This popular spice is made from the bark of cinnamon trees native to China, India and Southeast Asia. In addition to being anti-inflammatory, cinnamon has been shown to have antioxidant, antidiabetic, antimicrobial, anticancer and lipid-lowering properties. It has even been found to act against neurological disorders like Parkinson’s and Alzheimer’s diseases.
Cinnamon goes well in anything from breakfast grains, to soups and stews, to desserts and drinks. Any pre-made apple pie or pumpkin pie spice mixes will often have cinnamon, cloves and ginger all in one tasty blend.
10. Olive Oil
Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain-relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependant' manner. This research was originally reported in the September 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long-term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart protective effect.
11. Resveratrol
This is an antioxidant found in many plants. The highest amounts have been found in Japanese knot weed (Polygonum cuspidatum) and in the skins of red wine grapes. Resveratrol has been shown to be a strong anti-inflammatory. It also protects against DNA damage and mutations. You can find resveratrol as a common supplement in natural food stores.
12. Frankincense (Boswellia serrata)
Boswellia is a tree variety native to India, Somalia, Ethiopia and the Arabian Peninsula. Frankincense is a resin extracted from the trees. It has anti-inflammatory, anti-arthritic and pain-controlling properties. Boswellia resin is currently used to treat degenerative and inflammatory joint disorders.
One study showed that a combination of Boswellia and curcumin was more effective for treating osteoarthritis than a commonly used synthetic drug
13. Berries
Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease.
14. Fatty Fish
Fatty fish like salmon, sardines, herring, mackerel and anchovies - boast high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
15. Broccoli
Broccoli is a powerhouse of nutrition! It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale. Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
16. Avocados
Avocados may be one of the few supposed superfoods worthy of the title. They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. In addition, one compound in avocados may reduce inflammation in young skin cells.
17. Mushrooms
While thousands of varieties of mushrooms exist worldwide, many are not edible and only a few boasts the anti-inflammatory benefits! These include truffles, portobello mushrooms, and shiitake. Mushrooms are incredibly low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection.
A special type of mushroom called lion’s mane may potentially reduce low-grade, obesity-related inflammation.
However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked.
18. Dark chocolate
Dark chocolate is delicious, rich, and satisfying. It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging. Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy.
However, make sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits.
19. Tomatoes
The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb. That's because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.
20. Cherries
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
Interestingly, scientists have also found that a diet high in refined grains, sugary soft drinks, processed meat and even diet soft drinks can encourage both inflammation and type 2 diabetes.
DISCLAIMER:
Health Coaches trained by the Health Coach Institute achieve “habit change” (adoption of health-enhancing practices) via coaching and do not diagnose or treat disease, prescribe medication, or perform the functions of clinical occupations. This information is not presented by a medical practitioner and is for educational and informational purposes only. Consult your doctor. I am happy to work with your physician or medical professional's guidance to best support your well-being. Never disregard professional medical advice or delay in seeking it because of something you have read.
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