What does inflammation mean? It is not an infection, although the infection can cause inflammation. In reality, inflammation is the body’s own defense attempt to eliminate harmful stimuli such as irritants, damaged cells, etc. This is when inflammation is attempting its healing process.
Inflammation is the first sign when something harmful or irritating is affecting parts of our body. The whole body has an immune system and inflammation is part of that. Inflammation is also a localized physical condition that results as a reaction to injury or infection, causing parts of the body to swell, red, hurt, and become hot. Internal inflammation can occur due to ingestion of processed foods, fats, and sugars.
High levels of inflammation can cause a number of health complications such as arthritis, joint pain, damage to blood vessels, among others. To combat this, it is important that you consume anti-inflammatory foods. These foods are readily available to add to your diet to curb inflammation. Here are some of the foods and suggestions to help and keep harmful inflammation at bay:
Whole grains
When it comes to whole grains, they are best eaten as whole, unrefined grains or as pasta. Research has shown that whole grains contain a high amount of fiber that reduces the inflammatory marker in the blood known as C-reactive protein.
Dark leafy greens
Dark leafy vegetables like spinach and kale have high concentrations of vitamin E and minerals like calcium and iron. Studies show that vitamin E helps protect your body from inflammatory molecules known as cytokines. Additionally, dark green leafy vegetables have a large number of disease-fighting phytochemicals.
Fatty fish
Fatty fish like salmon and tuna are anti-inflammatory foods as they contain high amounts of omega 3 fatty acids. Fatty acids are known to help with joint inflammation, so make sure you get enough omega 3. Another important fact about omega 3 is that you must get it from your food because your body cannot produce it within your system.
Soy
Soy contains isoflavone compounds that help the negative effects of inflammation in the joints. However, it is a good idea to avoid highly processed soy products as they may contain additives and preservatives. Instead, include soy milk and soybeans in your regular diet.
Walnuts
Nuts like almonds and walnuts are rich in vitamin E, calcium, and fiber. All walnuts are packed with antioxidants that can help the body repair damage caused by inflammation.
Berries
Berries are low in fat and calories but rich in antioxidants. Its anti-inflammatory anthocyanin compound has many good qualities. This helps prevent arthritis from developing.
Green Tea
Green tea also has anti-inflammatory flavonoids; This reduces the appearance of inflammation and minimizes the risk of certain cancers. It should not be underestimated for many other health benefits. It can reactivate skin cells by making skin appear brighter. Drink it regularly and use a little honey as a sweetener instead of sugar.
Low-fat dairy
Low-fat dairy products, like yogurt, contain probiotics that can prevent inflammation. In addition, dairy products that are anti-inflammatory such as skim milk that are high in calcium and vitamin D are important for everyone, as in addition to having anti-inflammatory properties, they also strengthen bones.
Ginger and garlic
Ginger and garlic are anti-inflammatory foods. Both are known to reduce inflammation in the body, control blood sugar levels, and help your body fight certain infections. The selenium and sulfur in garlic is an essential compound for a healthy immune system. It is also one of the best anti-aging foods you can eat.
Turmeric and Sweet Potato
Turmeric has natural anti-inflammatory compounds called curcumin that are known to turn off the NF-kappa B protein that triggers the inflammation process. On the other hand, sweet potatoes are a good source of fiber, vitamin B 6, vitamin C, complex carbohydrates, and better carotene.
These ingredients help heal inflammation in your body. These are some of the many foods that are anti-inflammatory that can help you reduce joint pain and arthritis caused by inflammation. Add them to your diet. However, cut down on high-fat foods, especially trans fats and sugar, as they can stimulate inflammation, joint pain, arthritis, and damage blood vessels, among other related inflammatory conditions.
Making a few changes will improve a lot and can make you feel more energetic and alive than you have in a long time, and you will continue to do so as long as you stick with the changes you made. This is where many go wrong. When things have improved, they return to the same shape as before. Don’t sabotage your own health; Stick to what you are doing, the changes you made that made you feel better. Don’t go back to the old ways of what you’ve done before.