Inflammation – so what is inflammation? What causes it? How do you get rid of inflammation? This month I am going to write about inflammation, and answer those 3 questions, and others.
First, let’s talk about the different types of inflammation. There is both good and bad inflammation. Good inflammation is what occurs when we injure ourselves – bruises, cuts, broken bones, etc. When this happens, the body sends inflammation to help in the healing process. Bad inflammation is what happens when disease sets in, and is caused by free radicals, which are unstable atoms that can potentially damage your body at the cellular level. Inflammation is linked to a number of diseases such as heart disease, diabetes, digestive diseases (IBS, Acid Reflux, etc.), and others. Okay, so what causes these free radicals – in most cases it’s the food you eat – fried foods, vegetable oils, refined flour (the kind used in white bread, cakes, pasta, etc.), sugar, alcohol, processed meats (bacon, deli meat, ham, sausage), artificial sweeteners (aspartame), store bought fruit juices, and others.
Now that you know what causes the inflammation, what do you do to get rid of it? There are foods you can eat that will help improve inflammation, and there are supplements you can take to kill of free radicals and help inflammation. Let’s talk first about the foods that are anti-inflammatory in nature.
- Berries – There are many varieties, but the ones we are most familiar with are strawberries, blueberries, raspberries and blackberries. They are packed with fiber, vitamins and minerals as well as antioxidants called anthocyanins which have anti-inflammatory effects that may reduce the risk of disease.
- Fatty Fish – Fatty fish such as salmon, sardines, or anchovies are great sources of protein and omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
- Green Tea – Green tea is one the healthiest beverages you can drink, its health benefits are many. Its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG reduces inflammation and safeguards cells from damage that can lead to disease.
- Peppers – Bell peppers are high in vitamin C and rich in an antioxidant called quercetin. Quercetin will help to reduce oxidative damage and if you have allergies it will help to reduce the effects of them.
- Grapes – Grapes contain anthocyanins, an antioxidant that will reduce inflammation and help decrease the risk of several diseases. Grapes also contain resveratrol which has many health benefits.
This is just a few of the foods with anti-inflammatory properties – some others are tomatoes, mushrooms, broccoli, and cherries. Now, let’s talk about supplementation.
- OPC 3 – This product has 5 different extracts of plant compounds in it that all reduce the bad inflammation – the chronic inflammation that makes people sick. I take this product daily and I know this is the reason that I have not been sick in over 3 years.
- Curcumin – This comes from the spice turmeric, it’s anti-inflammatory properties will help reduce the risk for disease and chronic inflammation. Unfortunately, you will not get enough curcumin from cooking with turmeric to help you, you will have to supplement with curcumin to reduce inflammation.
- Resveratol – An antioxidant found in fruits and vegetables with a purple skin. It is also found in red wine. These supplements will reduce inflammation and reduce the risk of disease.
- Fish Oil – Omega 3 fatty acids are beneficial in reducing inflammation.
- Vitamin C – A very weak antioxidant that will help to lower inflammation.
I hope this newsletter on inflammation reaches you healthy. If you decide to supplement to reduce inflammation, please make sure your supplements are high quality. Poor quality supplements will not be absorbed in your body and you are wasting your money on them. Please contact me if you need any information on supplements or a healthy diet. I am here for you.
Cheryl Blake, Naturopathic Wellness Coach