Extinguish Inflammation

Help your body with healthy food choices.

by zoe johnson

Inflammation is one of the body’s natural responses, but it can turn chronic. Underneath the surface, white blood cells are sent to defend your body against anything harmful. With this, however, comes an increase in blood flow which may cause irritation, swelling, and pain in the joints, as well as contribute to potentially more serious illnesses. While your body is protecting you in every way it can, it may, unfortunately, come with difficulties. That doesn’t mean you have to accept it for what it is, though. Certain healthy foods may help decrease the number of flare-ups and arm your body with good nutrients to fight inflammation. With anti-inflammatory foods in your diet, you may both combat inflammation and incorporate a healthy range of food to benefit your general health. Following are some foods to reach for and avoid—or eat in moderation.

Fight With Fish

Omega-3 fatty acids are important when it comes to inflammation. It targets proteins in your body that promote flare-ups. A great way to increase your omega-3 fatty acids is to eat fish. Salmon, tuna, and other cold-water fish are the best choice. It’s recommended that you add fish to your plate twice a week. With lots of ways to prepare it, fish can be an exciting addition to your meals.

Color Wheel

When selecting fruits and vegetables, go for as much color and variety as possible. In a nutshell, go for the greens, purples, reds, and blues. Leafy greens, like spinach, kale, and arugula, are full of vitamin K—which helps support the body’s immune system. Antioxidants do the same thing and they’re found in colorful fruit such as blackberries, raspberries, and cherries.

Fiber Focused

Grains, beans, and nuts are three foods with high levels of fiber. Fiber lowers C-reactive protein (CRP), a protein produced by the liver in response to inflammation. You can take fiber supplements, but the most effective way of lowering CRP levels is by eating fiber-rich foods. Plus, fiber has health benefits aside from lowering CRP levels. Fiber regulates digestion, lowers cholesterol levels, controls blood sugar levels, and may help reduce risk of cancer.

Avoid Or Consume In Moderation

Unfortunately, some foods can increase inflammation. Try to avoid greasy, sugary, and highly processed foods. Sweets, pastries, and soda are all high in sugar, and large amounts of sugar tells your body to release cytokines— messengers that tell the body to start inflammation. The more you eat of those sugary goods, the more cytokines are being released. So, try to limit your intake.

Fried foods are not your friend if you deal with inflammation. Omega-6 fatty acids are good in moderation, but the fried foods increase those levels, which will end up causing more inflammation.

Always consult your health care provider if you have health concerns or before making any major dietary changes.