Manage Inflammation with These 7 Essentials

  • Chronic inflammatory diseases are the most prevalent cause of death worldwide.
  • Eating several kinds of vegetables and fruits can help prevent chronic inflammation.
  • Foods that are high in antioxidants can help combat stress-related inflammation. 

Chronic inflammation can cause several health concerns. A December 2019 study has found that chronic inflammatory diseases are the most notable cause of death among all nations today. 

Madiha Saeed, M.D., says chronic inflammation affects our overall body, brain, behavior, and genes, and that lowering overall body inflammation can improve our overall health and well-being.

Saeed lists her favorite staples to tackle inflammation:

1. Diverse veggies

Saeed says eating fermented, probiotic-rich foods and different plants can optimize your gut and lower inflammation. Each type of vegetable has its own unique fiber blend that matches a certain microbe set in your body, so consuming a diverse selection can benefit your gut. 

Saeed recommends “eating the rainbow”, or eating vegetables and fruits with different colors, such as carrots, peppers, beans, broccoli, and cauliflower.

2. Goji berries

Saeed highlights a few anti-inflammatory players to include in your diet, and one is goji berries. These are tiny red berries that are packed with vitamins A, C, and E, which are antioxidants that combat free radicals and help control oxidative stress in the body. 

According to one animal study, consuming goji juice could provide the skin additional sun protection, reducing inflammation caused by sunburn. 

3. Canned fish

For busy parents, Saeed recommends canned fish like canned sardines, canned mackerel, and canned salmon, as a clean protein source.

Canned fish also contains vitamins B12, D, and A, and omega-3s, especially those housed in premium olive oil. Smaller fish (like anchovies, mackerel, and sardines) may also be less likely to contain harmful chemicals and pollutants because they don’t eat other fish that have these agents. 

4. Magnesium

Saeed names a list of healthy supplements that have anti-inflammatory benefits. One is magnesium. She notes that magnesium aids in over 300 enzymatic functions inside the body. Low levels of magnesium can significantly affect levels of inflammatory biomarkers such as high-sensitivity c-reactive protein (hs-CRP), fibrinogen, and interleukin-6. One study also found that following the magnesium-rich Nordic diet reduces levels of the pro-inflammatory protein Interleukin-1. 

5. Turmeric

Turmeric, and its main active ingredient curcumin, prevents the production of pro-inflammatory genes, which blocks the pathway of inflammatory response. It also has antioxidants that combat damage caused by free radicals and provides several other benefits. 

6. Eucalyptus oil

For fans of aromatherapy, inhaling essentials oils can also have anti-inflammatory benefits, especially if your inflammation is caused by stress. Saeed recommends eucalyptus oil to relieve respiratory discomfort because it has antibacterial effects and can suppress a cough. A study found that when it comes to preventing inflammation, eucalyptus oil has been found to decrease the inflammatory COX-2 enzyme’s expression by at least 25%, according to MBG Health. 

7. Oregano oil

Saeed says oregano oil is a powerful antimicrobial. The oil contains antibacterial phenols like carvacrol, which is has been found to reduce swelling; and rosmarinic acid that has antioxidants that combat free radicals. 

Source: Mind Body Green


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