Inflammation is the body’s attempt at self-protection, with the intention to remove harmful stimuli, including damaged cells, irritants, or pathogens – and begin the healing process.
Inflammation can help heal infections, wounds and tissue damage. However, inflammation can get out of control, and actually damage the body.
Inflammation can be acute or chronic. Acute inflammation starts rapidly and quickly becomes severe, with symptoms that usually last a week or two. And chronic inflammation can last for several months to years.
The symptoms of inflammation include: redness, joint pain, swollen joints that feel hot to the touch, joint stiffness and loss of joint function. It may also cause flu-like symptoms such as fever, chills, headaches, loss of energy, loss of appetite and muscle stiffness. When someone is suffering from inflammation, they usually experience only a few of these symptoms.
Inflammation is linked with a wide range of health problems, including: acne, asthma, celiac disease, sinusitis, atherosclerosis, periodontitis, chronic prostatitis, hay fever, inflammatory bowel diseases, Crohn’s disease, ulcerative colitis, interstitial cystitis, rheumatoid arthritis and even cancer.
You can control the inflammation in your body by leading a healthy lifestyle and following a healthy diet. There are many foods which you can consume that have anti-inflammatory properties and can help you prevent and combat inflammation.
Here are the top 10 foods that prevent inflammation in the body.
1. Olive Oil
Olive oil has beneficial compounds that can offer protection against inflammation. In 2011, the Current Pharmaceutical Design published a study that showed that extra-virgin olive oil contains the compound called oleocanthal that prevents the production of COX-1 and COX-2 enzymes in the body that cause inflammation.
Always choose extra-virgin olive oil to fight inflammation. It can even reduce the risk of health conditions related to inflammation like degenerative joint diseases or diabetes. Use this oil to cook your food and to make healthy salad dressings.
You can use warm olive oil as massage oil. It will help you reduce the pain, swelling and inflammation from arthritis and muscle cramps.
2. Ginger
Ginger has anti-inflammatory properties due to its compound known as gingerol. A 2005 study published in the Journal of Medicinal Food, claims that ginger affects certain inflammatory processes at a cellular level. This makes it an effective treatment for both acute and chronic inflammatory diseases.
People with osteoarthritis or rheumatoid arthritis have reported reduced swelling and pain along with improved mobility after consuming ginger on a regular basis. It can also reduce post-exercise inflammation.
You can make ginger tea using dried or fresh ginger root. Drink ginger tea 2 or 3 times a day. You can also massage the affected area with ginger oil a few times daily to reduce inflammation. Or, you can buy ginger capsules – they provide better benefits than other forms. Consult your doctor to determine the correct dosage.
Note: Avoid consuming too much ginger as it can thin the blood.
3. Turmeric
Turmeric is a popular yellow spice that is frequently used in Indian cuisine and it also helps prevent inflammation. Its active ingredient curcumin is an antioxidant that has anti-inflammatory properties.
In a study from 2003, published in the Journal of Alternative and Complementary Medicine, researchers concluded curcumin inhibits a number of different molecules that play a role in inflammation.
Turmeric can be very effective in reducing inflammation when it is a result of arthritis, muscle sprains and other injuries. Simply use turmeric powder in your cooking to prevent inflammation in the body.
You can also make turmeric tea or a glass of hot turmeric milk and drink it 1 or 2 times every day. You can prepare a paste with turmeric powder and warm sesame oil and apply it externally on the skin to reduce inflammation and swelling. Do not apply this turmeric paste on broken skin.
Turmeric can also be bought as a dietary supplement. However, consult your doctor before using the supplement.
4. Garlic
The Journal of Medicinal Food published a study in 2012 that found that garlic has several compounds with anti-inflammatory therapeutic potential. Furthermore, another study indentified four different sulfur-containing compounds in garlic that help close the pathways that lead to inflammation.
To prevent inflammation, eat 2 to 3 raw garlic cloves every day on an empty stomach. Also, use garlic in your cooking as much as possible.
You can rub garlic oil directly on the affected area to relieve pain and inflammation. You can take garlic capsules as a dietary supplement, but first consult your doctor.
5. Tart Cherries
According to a 2010 study, performed by researchers from Oregon Health and Science University, people who drank juice made from tart cherries observed a reduction in the level of inflammation in their bodies.
If you have a strenuous running event, start regularly consuming tart cherry juice one week in advance to minimize post-run muscle pain and inflammation.
According to experts, 1.5 cups of tart cherries, or 1 cup of tart cherry juice, once a day, will provide an anti-inflammatory benefit. Drink the juice unsweetened, made from fresh, organic tart cherries.
Note: Stop drinking the juice if you notice abdominal discomfort and diarrhea. This can occur as a side effect from tart cherries.
6. Salmon
Salmon is a cold-water fish that is high in omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which aid in reducing inflammation. According to studies, these fatty acids are crucial in reducing the level of cytokines in the body. Cytokines are compounds that promote inflammation.
Eat your salmon grilled, baked or roasted in order to enjoy the anti-inflammatory benefits. Overcooking the salmon can destroy the healthy fats. The American Heart Association recommends eating salmon 2 or 3 times a week.
If you dislike the taste of fish, choose fish-oil supplements to cut inflammation. Nonetheless, consult a doctor before taking a supplement.
7. Sweet Potatoes (Purple)
Sweet potatoes, especially the purple kind, can help heal inflammation in the body. According to a 2011 study, published in the Journal of Medicinal Food, sweet potatoes have anti-inflammatory potential due to their concentration of nutrients.
They are rich in vitamins C and E and the carotenoids alpha- and beta-carotene will help you reduce pain and inflammation in the body.
Regular consumption of sweet potatoes will help you reduce inflammation in the brain and nerve tissue throughout the body.
It is recommended to eat at least 1 cup of sweet potatoes every day. You can use them to make french fries, pancakes, cookies and chips. Of course, the healthier option is to eat them baked, roasted, grilled or mashed.
8. Spinach
Spinach is a dark leafy green vegetable that can help you prevent and reduce inflammation. It is rich in vitamin E and carotenoids that work as inflammation-reducing antioxidants. These components will protect the body from pro-inflammatory molecules called cytokines.
Furthermore, spinach is a good plant source of alpha-linolenic acid (ALA) that is a potent anti-inflammatory agent that will reduce pain and inflammation. Spinach can help reduce asthmatic inflammation, migraine headaches and arthritis pain.
You can eat it in the form of a salad, vegetable juice or a green smoothie. You can also add it to soups, side dishes or omelets.
9. Walnuts
Walnuts are another healthy food that will fight off inflammation. They are high in ALA, a type of omega-3 fatty acid that reduces inflammation in the body.
According to a study from 2004, published in the Journal of Nutrition, people who ate at least 2.3 ounces of walnuts daily had reduced levels of inflammatory markers like C-reactive protein (CRP). High CRP indicates a high risk of suffering from heart disease due to inflammation.
Regular intake of walnuts can promote bone health and help prevent chronic diseases, such as heart disease and arthritis.
You can include walnuts in your smoothies, cereals or baked goods. Or, you can soak 3 or 4 walnuts in water overnight and eat them the following morning with breakfast or as healthy mid-morning or mid-afternoon snack.
10. Blueberries
Blueberries contain phytonutrients, and several of them, like anthocyanins, hydroxybenzoic acids, hydroxycinnamic acids and flavanols, function both as anti-inflammatory compounds and antioxidants in the body.
These phytonutrients increase the cells membrane’s functionality to allow important nutrients and chemical processes to reach the cells and thus reduce inflammatory processes in tissues. Moreover, blueberries are low in fat and calories.
Regular consumption of blueberries will reduce the risk of developing arthritis and can help protect against intestinal inflammation and ulcerative colitis. It is recommended to have 1 serving (or 1/2 cup) of blueberries every day.
You can include blueberries in smoothies, cereals, fruit salads and baked goods.
Sourced: top10homeremedies
