Inflammation has been in health news a lot recently. Inflammation is a valuable reaction from your body to fight invaders like viruses and bacteria. It’s the first response your immune system sends out. Inflammatory cells and others that create more inflammation go out to trap the invading cells. That’s the cause of bruising, redness, pain, and swelling when you’re sick or injured. And that’s the response you want in those situations.
The problem comes when your body sends out an inflammation response when it doesn’t need to. That leads to chronic inflammation. Some diseases associated with chronic inflammation include Alzheimer’s, cancer, heart disease, type 2 diabetes, and asthma. Fortunately, there are some ways to combat chronic inflammation, including what you eat. Take a look at these anti-inflammatory foods to incorporate into your diet.
This plant is related to ginger and shares some of the same uses. Turmeric has long been known for its anti-inflammatory benefits, but the science remains inconclusive on its effectiveness. That’s because of how complex the interactions are with your body. But there’s still more research being done. For now, it’s usually safe to eat in amounts generally found in food. And time will tell whether its reported anti-inflammatory properties can be verified.
Virgin olive oil has a phenolic compound called oleocanthal, which has the same anti-inflammatory impact as ibuprofen. When you use olive oil for cooking or add it as a dressing to salads, you can take advantage of those properties. It makes sense why the Mediterranean diet is so often held up as a great option against diseases that involve inflammation, like heart disease.
You might be better off switching your afternoon cup of coffee to a mug of green tea instead. Research shows that this beverage, loved worldwide, also holds a lot of anti-inflammatory power.
Salmon, sardines, tuna, and mackerel, those fish with lots of fat and oil, can help reduce inflammation. That’s because of the omega-3 fatty acids found in them. These help your body regulate inflammation. You can enjoy the benefits by eating more fish or try taking a fish oil supplement instead.
Avocado has become a trendy superfood in recent years. And there may be good reasons for that. It’s a great source of Vitamin E, which decreases the release of inflammatory cells in your body. So if you enjoy eating avocados, you can include them in your diet to get your daily dose of Vitamin E.
Kale and spinach are rich in vitamins, contributing to your overall good health when you chow down. This especially includes Vitamin K, which studies have indicated takes anti-inflammatory action. Studies show that it can help with heart disease and osteoarthritis, which causes joint pain.
When craving a healthy snack that will leave you feeling full until your next meal, nuts are a great option. And they also bring anti-inflammatory benefits along with them. They hold Vitamin E (also found in avocado) and omega-3 fatty acids (also found in fatty fish), along with fiber, magnesium, zinc, and calcium, all known for reducing inflammation.
Finding the right foods to eat for your unique situation isn’t always easy. But you can get personalized help from care providers at CHP. Get in touch with a clinic in Bozeman, Belgrade, West Yellowstone, or Livingston to make an appointment and find your way to your healthiest life at an accessible cost.