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Posted on 02-21-2016

Natural Remedies To Fight Inflammation!!

Did you know that you can help your body fight inflammation by reducing stress, eliminating sugar and processed foods, and getting enough sunshine?

Diet is an integral part of fighting inflammation! 

Check out these amazing inflammation-fighting foods and ways to incorporate them into your lifestyle:

1.  Fermented Foods and Liquids 

Fermented foods and liquids are anti-inflammation super stars for many reasons. One prime example is that they build immunity and help control infections that are often an underlying cause of inflammation.

2. Broccoli 

BroccoliBroccoli has tons of vitamin C, plenty of calcium, and contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which help the body to get rid of potentially carcinogenic compounds acting as a detoxifying agent.  It’s twin sister cauliflower shares the same great effects in addition to fighting eye inflammation as well. Remember that steaming this dynamic duo aids in digestion and preserves the nutrients. 

Bonus fact: Have you ever heard of nightshade vegetables? Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, and cayenne peppers are classified as nightshade foods. Known for their alkaloid content, this substance can impact nerve-muscle function, joint function, and digestive function. However, it is important to note that the alkaloid content in these vegetables is relatively low and while cooking only removes 40-50%, highly sensitive individuals may want to steer clear of these tasty treats.

3. Hemp oil 

Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids ( i.e. corn oil, and safflower oil), so it’s important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils. 

4. Wild Salmon.

Wild Alaskan Salmon Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been supported by numerous studies spanning  from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Oily fish such as Alaskan salmon, trout, and herring are abundant in omega-3’s. Want other options? Also try anchovies, mackerel and sardines as rich sources as well.  Not a big fish eater? Flaxseeds and walnuts also supply omega-3 fats called ALA (alpha-linolenic acid) which can be converted into EPA and DHA inside the body and while the conversion is low. 

Polyunsaturated vegetable oils with polyunsaturated fats have been found to be unstable and easily damaged by oxygen. High consumption of omega-6 fatty acids, present in high amounts in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health (brain health), the key is to balance your omega-6 and omega-3 intake.

5. Therapeutic Essential Oils. 

Did you know that high quality, therapeutic essential oils have amazing anti inflammatory effects on your body?  Oils such as chamomile, geranium, juniper, lavender, marjoram, myrrh, rose, and tea tree diminish pain through anti-inflammatory actions. In addition to that, they can also supercharge your immune system, reduce pain and even flavor and purify your drinking water.

6. Tart cherries 

Tart cherries can reduce inflammation ten times better than aspirin!  Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with.

7. Walnuts 

Walnuts make a delicious and inflammation-fighting snack because of vitamin E and more heart-healthy omega-3 fatty acids. 

8. Onions and Garlic.

Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.

9. Pineapple

Pineapple is a tart fruit that has bromelain, an antioxidant that boosts your immunity naturally. Bromelain is an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling. Extracts of bromelain have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are often used in a number of natural anti-inflammatory supplements for arthritis.

10. Spinach

Want to know why Popeye was so strong?  This dark green leafy vegetable is a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids! Containing vitamins A, B2, B6, C, E, and K, calcium, folate, iron, magnesium, potassium, manganese, tryptophan and plenty more. Organic sources are best due to the pesticide residue.  Rest assure that consuming this veggie will leave you refreshed and full of energy!  Steaming your spinach aids in digestion. 

11Ginger & Turmeric spices.  

Turmeric

Turmeric is a spice used extensively in other cultures. It contains curcumin, a substance that actively reduces inflammation. Not only that, try adding it to squash or quinoa for a flavor kick. Ginger works similarly to turmeric to lower inflammation and in some studies has also been shown to reduce pain associated with arthritis.  Additionally, its effects have been none to help motion sickness and vomiting as well.

12. Kelp

Kelp Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. Studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. Organic kelp harvested from an unpolluted sea is best.

13. Shiitake Mushroom

Shitake Shiitake mushrooms are revered for their immune-boosting properties and mild smoky taste.  Studies have even suggested cancer fighting benefits!  Be sure to opt for stir fry instead of boiling as much of the health benefits are lost due to the effects of high temperatures.

14. Green Tea

Green TeaThe flavonoids in green tea are potent natural anti-inflammatory compounds that have also been shown in numerous studies to reduce the risk of heart disease and cancer.  Water is also a great cleansing agent for the body to rid our systems of the accumulated toxins we encounter on a daily basis. 

15. Papaya

Papaya Papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.

16. Blueberries
 BlueberryThis little berry is an antioxidant powerhouse. The blueberry is high in phytonutrients that provide anti-inflammatory protection against many diseases such as cancer and dementia. Not a fan of blueberries?  Try blackberries, cranberries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. Organic berries are often the best option as to avoid the pesticides that are often used to deter other organisms from devouring these ravenous fruit.
17. Extra Virgin Olive Oil
 Extra Virgin Olive OilVirgin olive oil is the Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.  Avocado oil is comparable to olive oil in that it produces the high amounts of the heart healthy monosaturated fats.
 18. Sweet Potatoes
Sweet PotatoSweet potatoes are an excellent source of nutrients as it is a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Collectively, these nutrients are powerful antioxidants that help to heal inflammation in the body.  
 
Note: An allergic reaction to any of the above foods far outweighs the benefit of consuming them.  Do not consume those foods which you have allergies to, as only more inflammation will take place. Also note that some foods may have have adverse reactions to certain medication so if you have been given special  instructions regarding an item on this list, please consult with your doctor before use or consumption.

Inflammation can come from a multitude of different sources.  While we can’t avoid every source of inflammation, we can do our best to combat it when noticed.  While processed foods may seem like the easier choice at first, they deplete your health over the long haul.  My mom always gave me the advice to shop on the outer areas of the grocery store, where most of the fresh meat, fruit, and vegetables are sold.  Wise woman she is! All the processed foods are in the middle section of aisles.  While the processed, ready to eat meals are convenient, they are often pumped full of preservatives that act as foreign chemicals to our body often resulting in allergic reactions, adverse pains (headaches and stomach aches), difficult digestion, and decreased energy.  This is because the preservatives and over processing nukes the nutrients and healthy substances we require to be at our best.  Health is a total body journey.  Try these natural remedies before trying the pharmaceutical method to aid in inflammation.  Your life and health depend on it!  

References:

http://www.whfoods.com

http://www.consciouslife.com

http://www.bodyecology.com

http://www.cdc.gov/nutrition

More questions? I’d love to hear your comments! 

Your HEALTH is our PRIORITY!

Have a phenomenal week!

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