While inflammation is our body’s natural response to infection and toxins, living in a constant state of inflammation is extremely harmful to our health. Inflammation is normally temporary and the inflammatory cells that are initially produced by our bodies to protect often result in pain, redness and swelling. This is usually short-lived but for some, chronic inflammation remains after the body’s initial response even in the absence of a threat. This is often signalled by fatigue, fever, depression, and weight gain. Luckily, the right food can act as the best medicine so if you find that your immune system is inadvertently causing you more harm than good, you can make thoughtful changes to your diet to quell unnecessary inflammation and get your body back to normal.
Crafting an anti-inflammatory diet is pretty straightforward. Y ou should decrease or completely eliminate inflammatory foods like refined carbs, trans fats and sugar and instead replace these with fruits, veggies, whole grains and lean protein. These foods are rich in antioxidants and play a major role in reducing inflammation by suppressing the body’ s pro-inflammatory processes to create a more harmonic immune response.
Anti-inflammatory diets are totally customisable depending on your personal taste but here are some 6 essential foods you should incorporate into your diet if you want to beat inflammation:
- Salmon:
Fish, especially salmon, is an anti-inflammatory superfood. It’ s rich in omega-3 fatty acids, particularly EP A and DHA, which have been shown to reduce inflammation in the body . Regular consumption of salmon can also help lower the risk of chronic diseases associated with inflammation, like heart disease, arthritis, and even certain types of cancer .
- Green Tea:
If you’re a matcha lover , you’ll be pleased to learn that green tea is extremely beneficial for reducing inflammation. It contains powerful antioxidants called catechins, particularly which help fight excessive inflammation in the body . Green tea, especially a concentrated amount in the form of matcha powder, has various other health benefits too – it alleviates anxiety , promotes gut health and protects the brain from ageing.
- Berries:
Most people are surprised to learn that berries are not only a delicious fruit but also an integral part of the anti-inflammatory diet. Berries like raspberries, blackberries, and blueberries contain protective phytonutrients which help in balancing the body and eliminating oxidative stress (high levels of reactive oxygen species that can damage internal structures and trigger inflammation). Berries are also super easy to incorporate into your routine via snacking, smoothies, and salad toppings.
- Whole Grains:
In recent years, people have come to really appreciate the importance of fiber in the form of whole grains. Fiber is integral when it comes to improving gut health as it balances the permeability and pH of the gut. Fiber does this by reducing inflammation along with cholesterol and blood sugar . So don’t underestimate the power of whole grains like oats, quinoa and brown rice – they may not seem like much but they’re actually pretty powerful superfoods!
- Turmeric:
While a number of herbs and spices are great at lowering inflammation, turmeric reigns supreme. Y ou can thank polyphenol curcumin, the root’ s active compound, for its antioxidant effects. There are many simple ways to incorporate turmeric into your diet such as whipping up a golden-milk latte, shaving some turmeric over a salad, or simply incorporating the spice into your daily dishes for an instantaneous immune boost—and improved digestion. Aside from combatting inflammation, turmeric also inhibits the growth of cancer cells and helps enhance brain function while decreasing the risk of neurodegenerative diseases like Alzheimer’s.
- Extra-virgin Olive Oil:
Normally seed oils are a total no-go in anti-inflammatory diets but extra virgin olive oil is an exception. In fact, extra virgin olive oil may be the key to making you’re diet inflammation-free. This oil is a source of healthy fat and has been proven to reduce inflammatory markers, thanks (again) to its antioxidants, specifically oleocanthal. This is why olive oil is a staple of the Mediterranean diet, which is famously associated with a lowered incidence of chronic diseases like heart disease, diabetes, and certain cancers.
Using food to manage inflammation provides a natural alternative to medications, reducing the risk of side effects and long-term dependency on pharmaceutical interventions. Focusing on an anti-inflammatory diet encourages a holistic approach to health, emphasizing the importance oflifestyle choices, such as regular physical activity and stress management, alongside a healthy diet.
