Inflammation, a silent destroyer. Inflammation lurks in our body systemically. How? Through the foods we eat, the products we use, and the air we breathe. Inflammation is inevitable. I am writing this article to give you 5 ways to beat inflammation.
First, lets tackle this questions, what is inflammation? Inflammation is the body’s immune system’s response to a stimulus.1 This stimulus could be from a germ like a bacteria, virus, or fungi, form an external injury like a scrape, or it is whenever any disease or condition that has an -itis in it.1 For example, dermatitis is a disease where the skin is inflamed.1 Inflammation is a good thing when we get cut or have a pathogen in our body because this means our body is working and our immune system is on.
Second, when is inflammation bad? In certain diseases (most autoimmune diseases), the immune system fights against starts to fight itself. Basically, there is a war in the body. For example, in rheumatoid arthritis there is damage in the joints because the immune system is attacking the joints of the body.
In my opinion, we have to stop overwhelming amounts of inflammation before it gets out of control. Out of control as in, the body starts to attack itself. Too much inflammation CAN lead to permeant damage.
The good news is YOU can help STOP inflammation through your diet, supplementation, and making sure your body is properly digesting.
Today, I am going to share with you 5 ways to help minimize inflammation in your body.
The first way is through diet. You guys…. DIET is EVERYTHING. I can’t say this enough. What you put in your body will either hurt OR help your body. You decided what you want the reaction to be by choosing the foods you put in your body. For example, you can put a bunch of rich, vibrant colorful vegetables in your body, that are full of fiber, rich in antioxidants, and are full of vitamins! This is helping your body. OR you can put a piece of white bread that has no fiber, full of sugars, that promotes inflammation, and rapidly increases your glucose levels (which your body doesn’t like). It’s your choice. I like the first option better.
What is the anti-inflammatory diet? This diet consists of eating a primarily plant based foods. This includes fruits, vegetables, WHOLE grains (like oatmeal, brown rice), legumes, and nuts. By increasing plant based foods like fruits and vegetables were increasing fiber. Specifically increase cruciferous vegetables like broccoli, cabbage, cauliflower, and brussels sprouts. Replace butter with healthy fats like olive oil, avocado oil, and coconut oil. Increase omega-3 fatty acids like flax, walnuts, almonds, and cold water fish. Use herbs and spices to flavor foods. Increase anti-inflammatory herbs and spices like turmeric, ginger, garlic, and onions. Roast and eat them!
Aim to eat a minimum 25 grams of fiber everyday. (Try our Greens supplement!)
Aim to eat a minimum of 9 servings of fruits and vegetables every day.
Increase omega-3 fatty acids.
Use herbs and spices to flavor food.
Eat organic cold water fish at minimum 3 times a week.
Minimize corn oil, safflower, sunflower oil, soybean oil, and cottonseed oil
1. Turmeric (Try our Turmeric supplement!)
Studies have shown that turmeric may help fight infections, some cancers, reduce inflammation, and treat digestive problems. 2 Curcumin is also a powerful antioxidant. Antioxidants can fight free radicals and can help reduce or help prevent damage that they cause. Studies have shown that turmeric has anti-inflammatory properties. 3 This can be very helpful in fighting off inflammation on a daily basis or on a chronic inflammatory level. 4 Turmeric can be added as a spice into foods, in a tea form, or in a supplement. In a supplement may be most effective because of the ability to a lot of turmeric in along with other components that are synergistically important for the bodies absorption.
2. Fish Oil
As mentioned in the anti-inflammatory diet consuming fish at least 3 times a week is a great way to get your omega 3s into your diet. However, if your like me and not too fond of fish, you can supplement a fish oil. A study recently demonstrated to us that omega-3 EFAs are equivalent in effect in reducing arthritic pain.5 Fish oil is a great alternative to use to help fight inflammation. When buying fish oil supplements you want to keep an eye out for added ingredients. You want pure reputable brand. I really like Nordic Naturals. They are a terrific brand.
3. Proper Digestion
Digestion. Our bodies are not a permanent holding place for our food. Our body is meant to digest the food, utilize it, and dispose of it. Just like the plumbing in our house, we don’t want food and waste rotting in our pipes. Imagine the havoc that will wreak on our bodies. Well, when food isn’t properly digested it can’t be properly absorbed, it can’t be properly utilized, and it can’t be properly exposed out of our body. So the food literally just sits there and rots. Creating an abundance of inflammation in our gut. Creating unwanted symptoms and making us feel lousy. So what do we do to get proper digestion? Make sure we are eating enough fiber is one way. Another way may be to add in a digestive enzymes. This will help food be broke down to that it can be optimally digested. Another helpful key is eating food that has enzymes it in. This means not eating foods that are heavily processed and have a bunch of additives in it. Processed food and additives have a much harder time being broken down in the body.
4. Hemp Oil
Hemp oil is naturally rich in CBD. Before you freak out, CBD is not the stuff that you get high off of. In a nutshell CBD has the ability to bring the body back to homeostasis. How? CBD influences our neurotransmitters, our hormones, and our immune system. How is this activated in our body? Our body believe it or not, has what’s called an endocannabinoid systems which means we have cannabinoid receptors in our body. Our body has 2 CBD receptors, CB1 and CB2. CB1 receptors are located primarily on our central nervous system in our brain. CB2 is located throughout our body in our peripheral nervous system which includes our immune cells. In hemp oil the CBD binds onto CB2 receptor which is why it can help regulate our immune system, hormones, and neurotransmitters. CBD is known to help bring the body back to homeostasis. CBD controls the inflammatory processes by balancing GABA and glutamate in our body, down regulates our pro inflammatory processes, and it up regulates Nrf2 which is antioxidant response signaling pathway. In other words, CBD helps fight inflammation, helps get our immune system, hormones, and neurotransmitters back in check.6 It is important to have a good quality CBD oil. The one I recommend has a liposomal delivery system. Meaning the CBD gets in quicker and is absorbed much better. I use Hemp Oil from Prime my Body. Use this link to order and sign up for it. I have seen great results with this product!
These are all ways that we are able to help minimize inflammation in our body. Eating a well rounded, wide variety of foods is important. Each fruit and each vegetable has its own healing power to help fight inflammation. I am continually amazed at what food can do to our body. Food can be medicine, and food can heal us. We just have to treat food and herbs in that manner.
Nicole Herrera, MS