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What Foods Should I Eat for Chronic Inflammation

Mahogany Speaks is a nurse with 20 yrs of exp. in healthcare & 14+ yrs in Blogging. She has an MBA in HCM & owns an article writing svc co.

foods-that-fight-chronic-inflammation

Chronic Inflammation

Chronic inflammation occurs when your immune system loses its ability to turn itself off. Normally, we experience inflammation in small episodes as a result of some event such as an insect bite, scaping of the knee, an infection or following surgery. It is our body's natural way of healing itself.

For those individuals who suffer from chronic inflammation, it is more like an endless wave of events thanks to our body fighting against itself.

Research demonstrates that chronic inflammation places us at a greater risk for or certain diseases and conditions ranging from Alzheimer's, arthritis, cancer, and depression to diabetes, heart disease, and obesity.

Symptoms of Chronic Inflammation

Chronic inflammation can manifest itself in a variety of ways ranging from the appearance of acne on our skin to pain throughout the body. You may also experience incurable intestinal issues such as bloating, constipation, or diarrhea. Some encounter difficulty controlling their blood sugar or weight gain around their waist. Neurological disorders may develop. You may feel tired all the time or like you are in a constant fog.


Common Treatments for Symptoms of Chronic Inflammation

If you are one who suffers from chronic pain related to chronic inflammation, your most instinctive response may be to reach for over-the-counter medication like non-steroidal anti-inflammatory drugs (NSAIDs) such as the familiar Advil or Motrin (ibuprofen). If you take your symptoms to the doctor's office, he/she may prescribe corticosteroids to support the NSAIDs.

While these drugs may be highly effective in reducing inflammation, they do have side effects which may cause other conditions like cataracts, glaucoma, hypertension, elevated blood sugars, and osteoporosis.

foods-that-fight-chronic-inflammation

Exercise and Chronic Inflammation

What can you do to change the impact of chronic inflammation on your body and health? To combat chronic inflammation in the body, you should incorporate some form of moderate exercise into their routine. This ritual of exercise can vary and does not have to be rigorous at all. For example, walking for 30 minutes 3-5 days per week can be effective as well as yoga can aid in the improvement of the immune system, enabling immune cells to do their job.

Nonetheless, exercise aids in reducing inflammatory markers in the body. While the impact of exercise is seen across both genders, research has shown that men especially benefit from enhancing exercise practices.

foods-that-fight-chronic-inflammation

Green Tea for Chronic Inflammation

Green Tea is a great supplement of sorts that can assist in not only managing your weight but also contains properties that fight against inflammation. Studies show that green tea contains polyphenols that serve as powerful antioxidants that deactivate pathways in our bodies that trigger inflammation. White and black teas have similar benefits. They contain flavonoids that possess natural anti-inflammatory properties as well as catechins, also known as a polyphenolic compound that fights free radicals.


foods-that-fight-chronic-inflammation

What Food are Good for Chronic Inflammation?

Dietary changes can significantly support your efforts to fight against chronic inflammation. It's the easiest way to take initial steps to take control of your body's state of health. Fiber is one such food that is not only beneficial to weight loss but, recent studies demonstrate that foods that are rich in fiber contain ingredients that help to combat inflammation in various parts of the body, including joints. Aside from being a natural method that can assist with promoting healthy cholesterol levels, fiber also enhances digestive functions, lowers blood pressure and can have a positive effect on cardiac health. Also, fiber reduces inflammation markers like C-reactive protein (CRP) in the blood, which are known to contribute to inflammation in the body.

Fiber contains phytonutrients which are an excellent ally in the battle against inflammation. Phytonutrients are commonly found in fiber-rich foods such as fruits, vegetables, and whole grains.

Try adding more of the following foods to your diet, some of which are rich in polyphenols, antioxidants, and other anti-inflammatory compounds:

  • Lean protein
  • Healthy Fats
  • Cooking with Olive Oil
  • Nuts (almonds and walnuts)
  • Fruits (Avocados, tomatoes, strawberries, blueberries, apples, cherries)
  • Vegetables (Spinach, broccoli, kale, collard greens)
  • Omega-3 Fats from small fish (sardines, herring, sable, and wild salmon)
  • Probiotics
  • Vitamin D, E & K
  • Water
  • Whole Grains
  • Spices. Yes, Spices! ( Garlic, cinnamon, ginger, chili peppers to name a few



What Foods Cause Inflammation in the Body?

Choosing the best diet for pain and inflammation can be tricky. Not only do you have to pick the best foods to combat inflammatory symptoms, but you also must avoid certain foods if you are hoping to give your immune system a much-needed reprieve.

The following is a list of beverages and foods that should be limited or avoided to decrease the risk of inflammation:

  • Soda and other sugar-sweetened drinks
  • Refined carbohydrates
  • Fried foods
  • Red Meat
  • Processed Meat (hot dogs, sausage)
  • Margarine
  • Lard
  • Shortening

A change in diet is beneficial in improving chronic inflammation, but the recommended food can also help enhance your overall physical and mental health.


This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Mahogany Speaks

Comments

Mahogany Speaks (author) from Texas on September 15, 2014:

It amazes me how much what we eat impacts our mental health and physical health.

Sp Greaney from Ireland on September 15, 2014:

This is very interesting to hear. I don't think a lot of people ever think about changing their lifestyle, but if it helped relieve chronic inflammation on a long term basis it would be worth considering.

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