To The Point - Anti-Inflammatory Diet - 8 Ways To Reduce Inflammation
- Eat more anti-inflammatory foods
- Avoid inflammatory foods
- Exercise
- Lose weight / body fat
- Reduce stress and anxiety
- Heal chronic inflections
- Oxygen therapy
- Strengthen the vagus nerve
Anti-Inflammatory Diet: How to Reduce Inflammation
- Eat more anti-inflammatory foods like fatty fish containing omega 3’s, dark leafy greens, ginger, turmeric, walnuts, almonds, flaxseed, chia seeds, organic berries, cruciferous veggies (broccoli, kale, etc.), avocados, organic green tea, organic grapes, mushrooms, bell peppers, tomatoes, and cherries.
- Eat less inflammatory foods like red or processed meat, sugar, processed foods, refined carbohydrates, fried foods, preservatives, additives, and alcohol.
- Exercise at least 3 days per week to increase blood flow and reduce fat cells that are causing inflammation.
- Lose weight / body fat
- Reduce stress and anxiety through exercise, yoga, meditation, massage, or other stress reducing techniques.
- Heal chronic infections such as recurring UTI’s, candida, IBS, digestive issues, and food intolerance.
- Oxygen therapy can speed up healing of an injury that could be blocking oxygen from reaching the brain.
- Strengthen the vagus nerve which is one of the most important nerves in the body and is known to block inflammation. The vagus nerve has sensors throughout the body and when it senses the presence of cytokines or other inflammation markers, it tells the brain to release anti-inflammatory neurotransmitters to regulate the body’s immune response.
To The Point - 12 Anti-Inflammatory Diet Supplements
- Curcumin
- Ginger
- Bacopa monnieri
- Omega 3 fatty acids (fish oil)
- Resveratrol
- Bromelain
- Spirulina
- Cat’s claw
- Vitamin E
- Cayenne pepper
- Garlic
- Zinc
Anti-Inflammatory Diet Supplements
- Curcumin comes from the turmeric root and can decrease inflammation associated with arthritis, diabetes, heart disease, and cancer. Try to consume curcumin heated up, with oils like olive oil, and black pepper to help your body absorb it better.
- Ginger is a root vegetable that can help decrease inflammation associated with digestive issues, diabetes, and cancer. Ginger is often used as a digestive aid that helps with upset stomach, nausea, and indigestion.
- Bacopa Monnieri contains bacosides, which protect the body from oxidative stress by facilitating antioxidants to fight free radicals. Bacopa benefits may also include a reduction in stress and anxiety, which are both known to contribute to inflammation.
- Fish oil rich in omega 3 fatty acid, DHA, and EPA are an excellent addition to an anti-inflammatory diet and very important for brain health. It’s a healthy polyunsaturated fat that reduces inflammation, improves nerve conduction, improves brain function, and can even help prevent or alleviate symptoms associated with Alzheimer’s and dementia. EPA is anti-inflammatory that helps improve the nervous system.
- Resveratrol comes from dark purple fruits, such as grapes and blueberries. Resveratrol’s anti-inflammatory properties are due to its ability to inhibit cytokine production and neutrophil activity, which are both inflammatory responses.
- Bromelain comes from pineapple juice, is anti-inflammatory, and an immune system booster.
- Spirulina contains a component called phycocyanin, which is rich in antioxidants and anti-inflammatory properties.
- Cat’s claw comes from a vine grown in South and Central America, known to help fight inflammation and boost the immune system.
- Vitamin E can be found in sunflower seeds, almonds, avocados, and spinach. It decreases the amount of C-reactive protein, and inhibits the release of cytokines, which are both inflammatory responses triggered by the immune system. Vitamin A is an antioxidant, so It fights oxidative stress caused by free radicals, which is another reason it’s an anti-inflammatory.
- Garlic contains diallyl disulfide, which is an anti-inflammatory compound that regulates pro-inflammatory cytokines.
- Cayenne pepper that contains capsaicin has anti-inflammatory properties, although it can cause inflammation of the nervous system.
- Zinc can be found in shellfish, red meat, and poultry. Zinc is an antioxidant, so it’s able to fight free radicals that cause inflammatory oxidation.
***As with any new supplements, make sure to do your research to ensure you’re taking the right dosage, and that there are no negative interactions with any medications you might be taking. Vitamin E and Zinc can have negative effects if taken in excess. There are blood tests the doctor can give you to let you know if you are deficient.
Learn more about what causes inflammation and what it’s doing to your body: Inflammation: What is it? Causes and What Chronic Inflammation is Doing to Your Mental and Physical Health.
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