When people think about inflammation, they usually associate it with achy joints and arthritis. However, inflammation is at the root cause of most health problems including bronchitis, diverticulitis, conjunctivitis, acne, and even heart disease. Research shows that inflammation in the body not only increases your risk of disease but can make it tougher to lose weight as well.
High Antioxidants: bright colored fruits and vegetables are the best way to get your daily dose.
- Blueberries and Tart Cherries are among the best in terms of fruit as they are both chocked full of compounds that reduce inflammation.
- Cruciferous veggies: broccoli, cauliflower, brussel sprouts, and swiss chard are loaded with antioxidants and sulfur. Be sure to lightly steam, roast or sauté these veggies.
- Dark green lettuce/spinach: Rich in vitamin C and other antioxidants
Monosaturated Fats/Oils: unlike many of the oils used in packaged/prepared foods, monosaturated fats are linked to reduced risk of cardiovascular disease and are anti-inflammatory.
- Olive Oil
Omega-3s: A diet high in Omega 3s is very anti-inflammatory and can help decrease those achey joints or troublesome skin outbreaks.
- Cold Water Fish: salmon, cod and halibut are all great sources. Try eating fish at least once a week.
- Flaxseed: buy whole flaxseed and grind it in a coffee grinder. Be sure to store in your fridge/freezer. Two ground tablespoons a day is a great amount.
- High Quality Molecularly Distilled Fish Oil: When it comes to fish oil supplementation, I am pretty picky on what I suggest. Most store bought brands are not full of the proper amount of DHA and EPA, which are the two components that directly help with inflammation, heart disease and mood.
Turmeric/Ginger: Both are considered potent anti-inflammatory spices. My favorite way of combining these two powerhouses is in a Anti-Inflammatory Tonic that is great to enjoy after dinner or in the morning.
- Ginger helps support healthy joint function by means of boosting the body’s natural inflammation pathways and blocking the 5-lipoxygenase degenerative enzyme.
- Turmeric supports healthy circulation and congestion in the body and inhibits free radical cells. It can reduce stiffness and swelling.
1/2 tbsp ground turmeric
1 tsp ground ginger or 1 nub fresh ginger root grated
1 cup unsweetened almond/coconut milk
1 tbsp cinnamon
1 tbsp raw honey
1/2 tsp ghee (optional)
- In a saucepan, heat milk, ghee and honey on low temp (DO NOT LET IT BOIL).
- Whisk in spices until smooth and enjoy in a mug.
Water: The natural detoxifier and lubricator for the body.
- Your body needs water to help with inflammation and histamine levels.
- Most people who experience chronic inflammation don’t drink enough water, which only exacerbates the problem.
Green Tea: Studies have shown that drinking green tea can reduce inflammtion, cholesterol and free radical damage/oxidative stress.
- Both caffeinated and decaffeinated green tea is beneficial.
- Try to drink 2-3 cups of green tea a day for maximum benefits.
What to Avoid
- Nightshades: tomatoes, eggplants, peppers, white potatoes contain a chemical alkaloid called solanine which can trigger pain.
- Margarine, vegetable oil, hydrogenated oils.
- White flours, bread and pasta: all wheat and gluten can cause inflammation.
- Added/Extra sugar: juices, soda, candy, sweeteners.
- Coffee, black tea and high caffeine intake.