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Inflammation is part of the body’s healing process; however, some medical conditions have a detrimental effect on our immune system, which may cause recurrent or persistent low-level inflammation.
Many people do not realise that the choices you make while food shopping can have an impact on the inflammation in your body. Scientists are still unravelling how food affects the body's inflammatory process, but they do know a few things.
Research shows that the intake of certain food can affect the levels of C-Reactive Protein, a marker for inflammation in your blood. Foods like processed sugars help release the inflammatory messengers raising your risk of chronic inflammation.
All processed foods alter the bacteria that live in our gut. This alteration has the ability to interact with your immune system and eventually triggering chronic inflammation.
Sleep is imperative to good health; expert research shows you need at least seven hours of sleep each night. Your mental health plays a huge role in your general wellbeing and in helping to reducing inflammation. You’ve heard it so many times before, moderate low impact exercise is so very important in helping to improve your flexibility and reduce inflammation.Stop smoking! It goes without say that it’s killing you slowly and causing more pain than pleasure. Try reducing your alcohol intake to a minimum.Say no to fried foods, sugar and soft drinks which are likely to raise inflammation, by way of raising your insulin levels.Finally, if you’re not a healthy weight, then it’s essential you get started to lose a few kilos. Make your target realistic, that way it’s much easier to achieve. Remember, lifestyle is a choice, if you get off track, simply refocus and get started again.Eat more plants. Science has proven that whole plant foods have the anti-inflammatory nutrients that your body needs. Eating fruit, veggies, whole grains, and legumes are a great place to start.
Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. They're found in colourful fruits including strawberries, blueberries, cherries and oranges. Include lots of leafy greens and vegetables, such as spinach, kale, broccoli, avocados and peppers, as well as beans and lentils, whole grains, ginger and turmeric.
Get your Omega-3s. Omega-3 fatty acids play a role in regulating your body's inflammatory process and could help regulate associated pain. You can find these healthy fats in salmon, tuna, mackerel and sardines, as well as smaller amounts in both walnuts, pecans and almonds.
Eat less red meat. Cut out the processed stuff. Sugary cereals and drinks, deep-fried food,
and pastries are all pro-inflammatory offenders. They can contain plenty of unhealthy fats
that are linked to inflammation.
Red Meat
Processed Food
Sugary Cereals
Ginger, Tumeric, Magnesium and Vitamin D
Applying ice is a quick inexpensive way to help with pain
relief and can be very effective in reducing both the
swelling and heat caused by the inflammation.
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