Foods to Fight Inflammation

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Foods to Fight Inflammation

Many people, once they begin understanding the relationships between good health, foods they eat, illness, nutrition and individual metabolism they realize that the relationships are entirely dependent and interdependent on each other. It is not possible to be weak in one area and except to have optimal health and particularly good healthy gut bacteria. There is no escaping the interconnectivity.

One of the biggest factors affecting people today is disease caused by inflammation. High levels of stress and a diet high in sugars, saturated fats and reduced activity creates many illnesses. Of course, continued stress results in chronic inflammation, which in turn elevates cortisol, which causes insulin resistance. Then comes belly fat!

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Chronic Illness & Inflammation

Chronic illness and disease are so closely connected with inflammation. We know that celiacs have a difficult time with casein. Diabetics are more likely to get heart disease, plus have higher cancer mortality. Also, diabetics are sometimes overweight and insulin resistant. Those who are overweight do not sleep as much, spend more time indoors and often get less Vitamin D and sunshine than their lean friends.

Given the nature of the human body, it is almost impossible to make all the connections between illnesses, disease, inflammation, nutrition and stress. But we do know that most people with poor diets do have chronic inflammation, are overweight – often obese, suffer from autoimmune diseases, have diabetes, celiac or other autoimmune disease. Also, these same people are often eating more, sleeping less and almost without doubt exercising less. One can only assume that there is a relationship between these many factors.

You Can Reverse Inflammation

Reducing inflammation goes well beyond the efforts of one weekend or even one week. Years of accumulation takes some time to reverse. Your body will most definitely thank you in the form of increased energy, clearer skin, better sleep and better moods. A focused effort and determined willpower are necessary to get the results you will need.

 

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Since the beginning of time, man has known that the human body is a complex organism. There is not one simple solution to cure or treat illnesses. But as we are aware there is a deep underlying connection and we can only try our utmost to focus on getting the maximum nutrition into our bodies. At the very same time we need to reduce our intake of refined sugars, simple carbohydrates, and saturated fats.

There are many foods to help reduce inflammation and put you on the road to better health.

Tumeric

Turmeric is at the top of most lists when it comes to reducing inflammation and toxicity. The phytochemical is curcumin and helps your whole body. NF-kappa B is a protein that regulates the immune system and triggers the inflammation process.

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Fish

Fatty Fish are full of omega-3-fatty acids and have shown to reduce inflammation. To get the most benefit you need to eat fish several times during the week. Fish oil is a great alternative.

 

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Whole grains

Consuming your grains as whole grains rather than eating refined grains such as white bread, cereal, rice and pasta can go a long way to keeping inflammation at bay. Also, fiber has been shown to reduce levels of C-reactive protein, which is an inflammation marker in the blood.

 

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Dark Leafy Greens

We all know the enormous benefits of consuming a diet rich in dark leafy greens. Vitamin E is key in protecting the body from cytokines which are pro-inflammatory molecules. One of the best sources of this vitamin is dark green veggies and cruciferous vegetables. These have many phytochemicals- far more than their lighter-colored counterparts. Research shows that chlorophyll may even reduce cancer-causing chemicals in the body. Try spinach, kale, green beans, parsley. And try them in your green smoothie.

Looking for a new salad recipe

Peppers

Colorful vegetables should be part of everyone’s healthy diet. Try to skip on the white potatoes and reduce corn. A dish mixed with colorful peppers, leafy greens and squash is full antioxidant properties. The capsaicin, a chemical that is used inn topical creams, is also very beneficial in reducing inflammation. However, peppers are a nightshade vegetables and nightshades can exacerbate inflammation in those suffering from rheumatoid arthritis.

 

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Tomatoes

Another nightshade vegetable can also help fight inflammation in some. Fresh, juicy red tomatoes are rich in lycopene. Lycopene fights inflammation in the lungs and throughout the body. Cooked tomatoes have much higher levels of lycopene than fresh.

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Garlic

Garlic is great for the body. The natural substance that fights the free radicals is allicin. In test-tube studies, garlic has been shown to work similarly to NSAID pain medications (ibuprofen) and shuts down pathways that lead to inflammation.

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Dandelion

Most people see dandelion as a weed that takes over their lawn in the summer. But did you know dandelion is safe to eat and great for its elevated levels of potassium and iron.

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Nuts

Packed with excellent sources of inflammation fighting health fats. The best choices are almonds and walnuts. Nuts are a big part of the Mediterranean diet and reduced inflammation can be seen in just two months. ­­­­

Here is a great article on how to store nuts

Beets

The brilliant red color of beet is a big clue that it is a brilliant antioxidant and full of Vitamin C. It reduces inflammation and protects against cancer and heart disease.

 

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Ginger

Ginger has been shown to reduce inflammation in the intestines. It has been used for 1000’s years in gingerbread to soothe upset stomachs reduce muscular aches and pains.

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Olive Oil

A Spanish study found that the Mediterranean diet has countless health benefits due to the liberal use of olive oil. The compound oleocanthal, has been found to have a very similar effect as NSAID painkillers in the body.