How to Fight Inflammation

How to Fight Inflammation

Newsflash: Food choices these days are nothing like the ones humans used to make back in the day. And while this may be a good thing, especially for those who struggle with special dietary needs such as gluten or lactose intolerance, sometimes our body doesn't take up the challenge as well as expected.

This is the part where our body recognises a substance with which it's not familiar (allergen, chemical, etc.) as an invader and it brings out the “big guns,” known to most as inflammation. While inflammation is a typical response of the immune system, things may get out of hand when the situation is chronic.

In fact, some of the most serious diseases are linked to chronic inflammation, including obesity and Type 2 diabetes, asthma, Alzheimer's disease, depression, even cancer.

But, don't fret just yet! The solution hides right there in our kitchen cabinet. According to research, introducing certain foods to our diet is the best (and may we add, tastiest) way to treat chronic inflammation. But, dejunking your diet is only one way to deal with the issue.

Read on to find out how to fight inflammation by making minor tweaks to your lifestyle.

Nutrition

From addressing your gut to ditching certain foods from your diet, an anti-inflammatory-focused approach can work miracles on your health.

Stay Away from Added Sugars

Stay Away from Added Sugars

Nothing sounds better than a bowl of chocolate ice cream or a slice of warm apple pie after a hard day's work. But, no matter how sweet that sounds, you need to reconsider because added sugars can have us tripping down the path of chronic inflammation in seconds.

All they do is spike our blood sugar levels only to have us desperately seeking for another “hefty dose” hours later. Those ups and downs can only mean one thing. Inflammation is bound to set in.

The Solution: Opt for a fruit which contains a moderate amount of natural sugars, without any added refined sugar at all.

Say “NO” to Unhealthy Fats

Nature is generous enough to provide with various sources of fat. While some of them benefit the human body to the fullest, some others are set to make things worse from that first bite. The quality of fats we consume determines the chemical reactions within our body. Following that logic, animal-based and omega-5 fats such as corn or soy oil don't deserve a spot in your pantry.

On the flip side, healthy sources of fat like nuts, coconut or fish oil are associated with reduced inflammation markers, helping you deal with this issue once and for all.

The Solution: Leave no room for foods stuffed with saturated fat. Instead, give a chance to meals consisting of healthy fats.

Make a List of Foods That Fight Inflammation

Knowing which foods have the power to tackle inflammation and which don't is important. On that note, the following list is a great place to start.

Cherries

Cherries

If you want to do some serious inflammation fighting, cherries should be one of your first options. These red-tinged flavour bombs are packed with anthocyanins, which are known for their anti-inflammatory effect on the human body.

Baobab

organic baobab fruit powder

Even if this the first time you hear of baobab fruit powder, you should make sure it's not the last. According to one study, this exotic superfood contains various bioactive compounds which contribute to the treatment of inflammatory conditions. But, that's just the tip of the iceberg.

Baobab fruit powder is also rich in vitamin C, which is one of nature's most potent antioxidants. In fact, researchers prove that just 40g of baobab powder are enough to satisfy more than 100% of your daily vitamin C needs. Free radicals and toxins don't stand a chance against this delicious superfruit. Needless to say that the anti-inflammatory results are only evident in a case of regular use.

 

Ginger

ginger

There's a reason we root for ginger root. Experts won't stop talking about the anti-inflammatory effects of gingerol, ginger's active compound, particularly as part of a post-workout smoothie, snack or meal.

Walnuts

Walnuts

Walnuts are the best excuse to eliminate all those artery-clogging fats from your diet. Not only are they touted one of the greatest sources of healthy omega-3 fats out there, but they are also versatile and super tasty. At the same time, walnuts contain lots of anti-inflammatory phytonutrients ready to shield your body against all allergens.

The Solution: Anti-inflammatory foods can help you significantly. But, they're no use if you keep consuming pro-inflammatory meals or foods you're allergic to.

Listen to Your Gut

At first glance, inflammation and digestive health have nothing in common. However, this is not the case. A healthy community of bacteria in the human intestinal tract translates to good news for you in general. Why? Because your gut remains intact and your immune system is not triggered, ergo no inflammation.

The Solution: Steer clear of foods and habits you know upset your digestion and opt for gut-friendly ingredients such as probiotic and fermented meals.

Physical Exercise

 

cycling

Exercise as Often as Possible

For years now, all we do is hear about the beneficial effects of exercise on our body. From helping us lose weight to fending off cardiovascular diseases, there is not much regular physical activity can't take down. Well, it's time we added a new benefit on this list, study suggests.

As a matter of fact, regular exercise may shield us against inflammation through a series of chemical reactions in the body, especially by triggering fat oxidation.

Final Thoughts

The bottom line is that you are what you eat. So, the chances are that a balanced, allergen-free diet is bound to do justice to our overall health and help you fight inflammation. But, you need to remember that steering clear of inflammation is a work in progress. One meal won't set you back. Not if you keep exercising regularly and eat the right foods most of the time.

References




Also in Blog

5 Tropical Superfoods You Should Be Eating This Summer
5 Tropical Superfoods You Should Be Eating This Summer

0 Comments

There are countless reasons to fall in love with summer but a wonderful one is the variety of seasonal superfoods we get to munch on. Learn about the top 5 tropical superfoods you should be eating, or at least trying.

Read More

chia seeds benefits
Top Health Benefits of Chia Seeds

0 Comments

Learn all about the top health benefits of chia seeds.

Read More

dabbing panda t-shirt
10 Awesome Vegan T-Shirts Perfect For The Summer

0 Comments

We've created a list of 10 vegan nature-related t-shirts that we think look fab.

Read More

Back to the top