How to avoid inflammation!

//How to avoid inflammation!
  • tips against inflammation

How to avoid inflammation!

What is inflammation?

Inflammation is an essential part of everybody´s immune system. It´s the response of our immune system to any kind of injuries. The defense mechanism is against any kind of bacteria, viruses and it repairs the affected areas. Any infection would result in death if inflammation would not heal it. It is believed that chronic inflammation plays a huge role in a lot of chronic diseases. This includes for example heart disease, cancer, Alzheimer´s and other degenerative conditions.

Anything that can help with these conditions is worth taking a look at and trying it.

But on the other hand, inflammation can also be a problem. It can be a part of some chronic diseases.

 

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Signs of inflammation:

  • pain
  • immobility
  • redness
  • warmth
  • immobility

Imagine the following scenario: You hit your toe really hard on the doorframe. The instant pain will take your breath away. The biochemical process that now runs in your toe is an “emergency reaction”.

Proteins (cytokines) are released.

To fix the problem they transport nutrients, hormones, and immune cells to the affected area.
White blood cells come for help and grab broken or even dead cell material.
Hormones create blood clots in order to fix the damaged area.

The swelling you will see is based on the fluid that comes with the transportation of the nutrients, blood cells, and hormones. The liquid then spreads and results in the swelling.

 

There are 2 types of inflammation

Acute InflammationChronic Inflammation
  • short-term
  • long-term
  • cut in the skin
  • autoimmune diseases
  • sprained ankle
  • arthritis, allergies
  • bronchitis
  • stress, overweight
  • environmental,
    habitual factors

 

Anti-inflammatory diet

If you experience any kind of inflammation it will be good to take a closer look at your diet.

Let´s say you suffer from rheumatic arthritis then you probably have to take medication. The change of food won´t replace the medication, but it will definitely make the overall situation better.

The food you should be eating is mostly the Mediterranean diet. It consists of fish, olive oil, fruits, vegetables and healthy fats. Eating omega 3 fatty acids is important. They are anti-inflammatory and help to protect our body from injuries that come from inflammation.

 

What should you eat?

  • Fruits and vegetables
    Choose the colorful fruits and vegetables. The colors indicate the presence of secondary plant substances. They are known to be inflammatory.
    The most popular ones are carotenoids (in red, yellow, orange, green leafy vegetables) and flavonoids (in yellow, red,  blue-violet fruits and veggies). They are found in the outer layers. That means if you peel an apple, the secondary plant substances get lost.

Spinach, kale, broccoli, sweet potato, carrots, cabbage (the red one), blackberries, strawberries

  • Whole grains
    The fiber in whole grain helps to lower inflammation. It also helps with weight loss, that´s also a bonus.

Whole wheat bread, quinoa, bulgur, brown rice, oatmeal, buckwheat

  • Cold water fish
    You should consider eating fish at least 2 times a week. The omega 3 fatty acids will help to protect your body from damage.

Salmon, tuna, herring, mackerel, sardines

  • Avocados & Nuts
    They are both a great source of omega 3 fatty acids. But keep in mind that they are high in fat and too much of them will show on the scale.

Walnuts

  • Spices
    Besides a nice flavor, they add antioxidants.

Turmeric, garlic, oregano, cayenne, cloves

 

What foods cause inflammation?

  • Sugar
    Sugary foods are low in nutrients. Because we tend to overeat them they easily lead to weight gain and high blood sugar levels.

Soda, sweet drinks, all foods with added sugars

  •  Processed, high-fat foods
    Eating a lot of high-fat meals will increase your level of saturated fat. It´s known to cause inflammation.

Chips, Hot Dogs, french fries, fried chicken

  • Trans fat foods
    Trans fat raises LDL cholesterol (the bad one). Cholesterol is a cause of inflammation.

Margarine, coffee creamer, everything with partially hydrogenated oils

 

What is turmeric?

Turmeric has gained a lot of attention over the last years in the fitness and health scene.
It has been used in Asia for thousands of years and is a major part in Ayurveda. But what exactly is turmeric and what is the relation to inflammation?
Turmeric is part of the ginger family. It is the spice that gives curry its yellow color.
Scientists found medicinal compounds with great health benefits. One of the most important compounds is called curcumin. It has powerful anti-inflammatory effects on the body.
Unfortunately, the dosage of curcumin in turmeric is not very high. To get the best possible benefits of curcumin it makes sense to consume a curcumin extract. The content of it in turmeric is only around 3% and that´s not a lot.
When it comes to the absorption of curcumin it helps to consume it in combination with black pepper. The components of black pepper will tremendously enhance the absorption and maximize the benefits.

2018-08-06T13:48:45+00:00