What is Inflammation?
Inflammation is a defense mechanism in the body. When the immune system recognizes damaged cells, irritants and harmful pathogens, it begins this inflammatory healing process. It’s key to understand that not all inflammation is a negative. If anything, it shows that the immune system is doing its jobs. Chronic inflammation however, is inflammation that lasts months or even years and can be damaging to your body and your overall health and longevity. Lifestyle habits, environmental influences and dietary habits can all contribute to inflammation in the body. But there are a number of foods that target inflammation that can help to curb the more negative effects of prolonged inflammation.
What Do We Know?
- Inflammation is the body’s attempt at self-protection to remove harmful stimuli and begin the healing process.
- Inflammation is part of the body’s immune response.
- Infections, wounds, and any damage to tissue would not be able to heal without an inflammatory response.
- Chronic inflammation has been linked to several diseases and conditions, including some cancers and rheumatoid arthritis.
6 Foods That Target Inflammation
There are many different foods that increase inflammation in the body. But there are also foods that can help prevent and even reverse inflammatory symptoms. By selectively choosing and eliminating foods to target inflammation, you can be one step closer to your pain-free lifestyle. First and foremost, you want to eliminate refined sugars and foods high in sugar, processed foods, fried foods (fast food/take-out), and starchy or wheat-heavy foods. By incorporating more of the following six foods to your diet, along with other strategies recommended by your physician, you can help to relieve the pain caused by chronic inflammation.
1. Turmeric
Curcumin, the main active ingredient in turmeric, is highly anti-inflammatory. Turmeric is a common ingredient to add into soup, to spice meat, to liven up vegetables and potatoes, or to create teas and lattes.
2. Dark Leafy Greens
Dark leafy greens like kale or spinach, contain vitamins A, C, E, and K plus are packed with powerful antioxidants.
3. Green Tea
Green tea is high in EGCG, a powerful antioxidant which reduces inflammation and protects cells from damage. It is recommended to have green tea in the morning instead of coffee.
4. Berries
Berries contain an antioxidant called anthocyanin, which is seen to reduce inflammatory symptoms and boost immune system performance. And it’s not just blueberries. Whether it’s strawberries, raspberries or blackberries, these foods are an excellent anti-inflammatory choice.
5. Onions
Onions are one of the richest natural sources of flavonoids, which are antioxidants that help to reduce the levels of free radicals in the body. Free radicals are unstable atoms that cause high oxidative stress levels in the body. Antioxidants help to stabilize the free radicals, reducing the harm they cause.
6. Pineapple
Pineapples are loaded with phytonutrients and bromelain, which is an anti-inflammatory digestive enzyme.
Foods That Target Inflammation Can Make a Major Difference
The foods you choose make a huge impact on your pain. Always consult with your physician or doctor if you’re making major changes in your diet. If you suffer from arthritis and are interested in reducing joint pain and inflammation, read our blog post The Ultimate Diet for Joint Pain and Arthritis Sufferers.
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