8 Ways To Lower Inflammation In Your Body

October 08, 2024By Tolman Self Care

Inflammation in the body is a response to some form of chaos or stress that needs to heal.

External injuries like sprained ankles, cuts, bruises or corked muscles are obvious forms of inflammation that result from sudden trauma where the body's autogenic self healing system goes into overdrive to mend.

On the other hand, internal inflammation that takes place as a result of diet and lifestyle choices usually takes more time to show up and can cause any number of long-term health problems if left unchecked.

Any kind of inflammation is usually your immune system's response to some form of irritant that it is struggling to deal with in your body.

This response is a form of protection in the short term, however if you don't take notice of the signs and make changes, the long term response can be chronic, negatively impacting numerous parts of your anatomy and body systems.

As is the case with most health concerns, what you eat plays a crucial role in both healing and prevention, so here we share 7 dietary tips that can help you heal from inflammation quicker, or better still, avoid inflammation altogether.

Signs & Symptoms

Firstly, there are several signs that can indicate that you’re suffering from chronic inflammation in your body. Obvious signs include:

Skin irritations
Digestive problems
Irritable Bowel Syndrome
Fluid Retention
Redness around the eyes
Gout
Muscle and joint pain
Obesity and weight gain

Remember, these are signs that there is a problem that needs to be addressed, typically inside your gut that has been caused by a variety of dietary and lifestyle factors.

Here are our top 7 dietary tips for avoiding and overcoming inflammation in your body…

1. Avoid Sugar & Processed Foods

When looking at dietary improvements for health and healing, it's always important to first highlight what you should avoid.

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:

Refined white sugar - A staple ingredient in sodas, candy, lollies and snack foods etc.
Cancer-causing chemicals - common among most packaged foods, bottled sauces and condiments.
Artificial sweeteners - found in diet sodas, puddings, jams, jellies, yogurt and many sweet canned foods.
Refined grains and wheat flour - white flour, white bread, white pasta, white rice, cookies, crackers etc.
Processed Meats - such as bacon, salami, sausages and corned meats
Trans Fats - hydrogenated vegetable oils, baked goods, frozen foods and margarine.

When you eliminate these harmful and replace them with an abundance of fresh whole foods, you'll go a long way to avoiding signs of inflammation in your body.

2. Sulphur-Rich Vegetables

As a rough guideline, a plant-based rich in seasonal, locally sourced vegetables and cold-pressed plant oils is a very good model to follow.

However, it's worth noting that vegetables which are particularly rich sulphur have unique properties in terms of their positive effects on reducing inflammation. These include:

Broccoli
Brussel sprouts
Cabbage
Cauliflower
Bok choy
Kale
Spinach
Garlic
Leeks
Onions

3. Green Juices & Smoothies

If you find it difficult to fill your diet with lots of vegetables, a great alternative is to incorporate cold-pressed green juices and smoothies into your diet to give your body the nutrients it needs to keep inflammation at bay.

Example recipes include:

Green Juices

Suggested ingredients -

Green Apple
Cucumber
Lime
Kale
Spinach
Ginger
Mint

Green Smoothie

Suggested Ingredients -

Coconut Water
Spinach
Kale
1/2 Avocado
2 x Pitted Medjool Dates

The combinations you choose are really only bound by your imagination, so experiment and come up with your favourite recipes.

Juices and Smoothies are a great way to start your day because they're easy on your digestive system during the early part of the day when your body is still in its digestive cycle.

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

A Vitamix or robust blender are ideal for preparing any kind of smoothies.

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

4. Raw Nuts

Raw nuts are loaded with the polyunsaturated and monounsaturated fats but contain very little unhealthy saturated fat.

As a result, nuts have major anti-inflammatory effects.

In particular, Almonds, Hazelnuts, Pecans, and Peanuts are excellent sources of vitamin E which is known to protect the body from the effects of harmful free radicals and has been shown to reduce inflammation. Walnuts should also be included as they are rich in Omega 3 fatty-acids which are known to reduce inflammation in the body.

Raw nuts make an excellent any time snack food or as an addition to homemade raw salads. Some nuts can also be incorporated into raw desserts, nut butters, nut milks and even vege burgers.

5. Cold-Pressed Plant Oils

Cold pressed oils are ideal for reducing inflammation because they are packed with antioxidants and have not been heat exposed or damaged the way that regular hydrogenated vegetable oils like canola, soy, safflower and corn oil have.

Antioxidants help combat free radicals that cause cell damage in the body. Additionally, most cold pressed oils are rich in vitamin E, which has anti-inflammatory and healing properties.

Here is a short list of readily available cold-pressed plant oils that should form part of an anti-inflammatory diet:

Extra Virgin Olive Oil

Embraced for centuries in the mediterranean diet, extra virgin olive oil is one of the most recognised and consumed cold-pressed oils on earth. More than 70% of fats in olive oil are mono-unsaturated fatty acids (MUFA), making it the go-to choice for a healthy, dietary oil.

Be sure to always choose extra virgin olive oil made from pure, cold-pressed olives, versus regular olive oil which is a blend of both cold-pressed and processed oils that has been refined and has inflammatory compounds.

Use extra virgin olive oil in salad dressing, for dipping bread, light cooking and even in healthy green smoothies.

Avocado Oil

Pressed from the pulp not the seed, avocado oil has a full rich, lingering flavour. Its fat composition is comparable to that of olive oil, containing high monounsaturated fats.

Avocado is loaded with fatty acids that are anti-inflammatory in nature and it is very high in Vitamin E. The high smoke point also makes avocado oil suitable for high temperature cooking such as stir frying and high heat baking. It is also great drizzled over green salads.

Macadamia Oil

Macadamia Oils is comprised of 60-80% monounsaturated fat which supports lowered cholesterol. It is also rich in the antioxidant, Vitamin E, and is known to improve insulin sensitivity and boost weight loss due to its natural appetite suppressing qualities.

Unlike extra virgin olive oil which has a strong distinctive flavour, macadamia oil imparts a mild nutty taste that does not overpower your favourite food. Due to its relatively high smoke point (about 210°C / 410°F ), it also makes a versatile oil that can be used in different types of cooking.

Coconut Oil

Known for its antiviral, antibacterial properties and anti-inflammatory benefits, raw cold-pressed coconut oil is an extremely versatile and healthy oil both in the kitchen and as part of your personal care routine.

Whilst coconut oil is very high in saturated fat, it’s important to know that not all saturated fats are equal. The medium-chain saturated fats in coconut oil do not raise levels of bad cholesterol (LDL) in the blood and deliver so many health benefits.

Coconut oil has a delightful taste and can be added to raw deserts and smoothies, is ideal for frying or baking (due to its very high heat point) and can be used to both nourish and soften the skin as a sun protector and for oral/dental hygiene.

6. Berries

Berries, especially blueberries, are packed with antioxidants called anthocyanins and a nutritional compound known as ellagic acid, that can help fight inflammation and cell damage.

In addition, they have polyphenols that help regulate your immune system, which can reduce chronic inflammation.

Eat a variety of berries, particularly when they're in season; blueberries, strawberries, blackberries, raspberries and cranberries.

7. Citrus and Vitamin C Foods

Citrus foods, such as oranges, grapefruit, tangerines, lemons and limes, are rich in Vitamin C, renowned for its anti-inflammatory powers.

Vitamin C is necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone, and is therefore beneficial to prevent and heal muscular-skeletal conditions like osteoporosis and arthritis.

In addition, Pineapple is also loaded with vitamin C and the enzyme bromelain, known to reduce pain and swelling for sufferers of osteoarthritis.

Add these fruits to salads, eat them on their own or turn them into refreshing cold-pressed juices.

8. Herbs & Spices

Chinese and Ayurvedic medicine has used herbs and spices to treat all manner of ailments for centuries.

These foods have been embraced due to their anti-inflammatory and antioxidant properties, and because of the positive impact they have on the gut microbiome.

Inflammation and oxidation are closely related, therefore foods rich in antioxidants help to fight the free radicals that damage cells and lead to inflammation.

Our top choices are:

Turmeric
Ginger
Garlic
Cinnamon
Cayenne
Black Pepper
Clove
Thyme
Rosemary

Include a variety of these spices into your regular diet and/or embrace those that are available in pure essential oil form.

Additional Tips

Clean Up Your Diet - in general, you should aim for at least 80% of your diet to be comprised of fresh fruits, vegetables, nuts, seeds and whole grains, with as much raw as you can handle. The other 20% can be a variety of cooked, more concentrated foods prepared from whole food ingredients without preservatives or additives - soups, bakes, stews, sauces, stir fries etc. If you're going to eat animal products, be sure that they fall into the 20% section and that they're from pasture raised or wild caught animals, without added hormones and organic where possible.
Moderate low impact exercise to keep the blood moving and the joints and muscles flexible and supple;
Infra-Red Saunas stimulate circulation in the skin and other parts of the body, delivering oxygen and nutrients to injured tissues to promote healing. It helps ease pain, relieve inflammation, and protect against oxidative stress.
Staying properly hydrated can help keep inflammation under control. Water helps flush the body of toxins and other irritants. Plus, water is crucial to keeping many body systems in good working order, helping your body naturally tackle problems more efficiently.
Get Sleep and Manage Stress - not enough sleep and excess stress, leads to an increase in inflammatory hormones. Sleeping for at least 7 to 8 hours a night can help your body recharge and better fight off stress-related hormones.

The Main Take Away

When you have an inflammatory response in your body, it's important to read the signs and to do something about it before it becomes a chronic health problem.

Many signs of inflammation are diet and lifestyle related, so by following some of the tips and suggestions offered here, you can support your body to get back to its intended function.

Finally, always remember that the "epicentre" of good health begins in the gut. For this reason, it’s important to pay attention to your gut health if you want to avoid recurring inflammatory conditions over time and to experience a life time of robust health and to dramatically reduce your risk of chronic disease.

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

Tolman Self Care.