5 Dietary Tips To Fight Inflammation In The Body

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In recent decades, inflammation has become a buzz word because of the very real impact it has on long-term health.

Inflammation is your body’s reaction to ‘irritants’ as well as a form of protection, however, this short-term response can easily become chronic, negatively affecting numerous parts of your body systems.

As is the case with most health concerns, diet plays a crucial role in both healing and prevention of inflammation…

Signs & Symptoms

There are several “tell-tale” signs that can indicate that you’re suffering from chronic inflammation in your body. These include:

  • Puffy face or bags under eyes
  • Skin irritations
  • Digestive problems
  • Fluid or aches in joints or muscles
  • Obesity or weight gain

Learn more in 5 Signs You Have Inflammation In Your Body

Here are our top 5 diet tips for inflammation…

1. Avoid Sugar & Processed Foods

One of the worst offenders in terms of diet that can cause inflammation are refined or processed packaged foods.

These more often than not contain highly inflammatory substances such as:

Eliminate these from your diet and instead replace them with fresh and organic plant-based whole foods.

Learn more in Overcoming Sugar Addiction & the Best Natural Substitutes

2. Sulphur-Rich Vegetables

As a rough guideline, a plant-based “Mediterranean” style diet full of fruit, vegetables, nuts and plant oils is a good model to follow.

However, vegetables rich in the compound sulphur have proven to be extremely powerful in terms of their positive effects on reducing inflammation.

  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Garlic
  • Leeks
  • Onions

Additionally, the following  green leafy vegetables may not be so rich in sulphur but cotton other properties that are beneficial against inflammation:

  • Kale
  • Spinach

3. Green Juice/Smoothie

For some people, it can be a bit of a challenge filling their diet with large amounts of raw vegetables.

One of the best ways to up your intake is by making ‘green’ smoothies by adding them into juice blends. By mixing them with fruit you’ll also reduce the bitterness and add sweetness while minimising the typical bitter veggie taste.

The combinations are limitless so experiment first with your favourite fruits as the base, however

the following fruits are known for their anti-inflammatory properties:

  • Blueberries
  • Cherries
  • Oranges

The best method is to use a cold press juicer which will keep your blends living and maintain the beneficial enzymes, vitamins and minerals.

You can also add a tablespoon of olive oil into the mix as this will also serve to be of benefit.

Learn more in Fruit & Vegetable Juicing: What You Should Know

4. Anti-Inflammatory Herbs & Spices

There are certain herbaceous plants and spices that have also proven to be particularly powerful in regards to inflammation.

You can either add them raw to your meals or also take them in their highly concentrated pure essential oil state.

Our top choices are:

5. Self Care Aware

In addition to the above, embracing other key Self Care principles will go a long way in helping you to recover from chronic inflammation.

Paramount to these is taking care of your digestive system. In addition to cleaning up your diet, it’s also important to minimise other risks to your gut health and take measures to detoxify and cleanse your intestinal tract.

Learn more in Top Threats To Gut Health & What You Can Do About It

In terms of your eating patterns:

  • Avoid eating late at night
  • Start your day with liquids (Fresh water with a pinch of nature-made salt and a squeeze of lemon is a great option!)

Learn more in What Is Inflammation & How To Reduce It In Your Body

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