Top Anti-Inflammatory Foods To Eat!
What is Inflammation?
Inflammation is the body’s natural response to an injury that helps the body protect itself and restore function again. It is a protective mechanism that involves immune cells such as white blood cells (called phagocytes) and hormones such as prostaglandins to be released into the site of injury. This, in turn, causes blood vessels to leak fluid into the tissues, producing swelling and pain. This process helps to stop the initial cause of cell injury, remove germs and damaged cells, and initiates tissue repair.
Inflammation can be acute or chronic. Acute inflammation may last for a few days causing red, hot, swollen joints or tissue and pain. Chronic Inflammation can last for several months or even years due to failure to eliminate whatever was causing an acute inflammation, or it can be caused by a persistent injury or by a long term pathology such as an auto-immune disease like Crohn’s disease or rheumatoid arthritis.
How to reduce inflammation to stop the pain?
For acute inflammation, the R.I.C.E. protocol (Rest, Ice, Compression, Elevate) is the best means of self-treatment. Anti-inflammatory medication such as NSAIDs (Non-Steroidal Anti-Inflammatory drugs) can be taken to alleviate pain caused by inflammation. They counteract the enzyme which causes inflammation. NSAIDs should not be taken long-term (more than 5 days) without being under the supervision of a doctor, and you must consult your pharmacist first. You should also avoid taking NSAIDs on an empty stomach.
Anti-Inflammatory Foods To Eat!
🥜 Almonds
Almonds contain a rich amount of healthy unsaturated fats and are excellent at helping the body circulate fluid.
🌱 Beetroot
Beetroot can have an enormous effect on helping your body to heal after an injury. It contains betanin and vulgaxanthin, two natural substances that help fight chronic inflammation caused by over-use.
🍇 Blueberries
An antioxidant that contains several anti-inflammatory nutrients, the biggest of which is their high content of polyphenols and anthocyanins, which have been proven to improve to have antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases.
🥬 Bok Choy
A nutrient-packed food, high in Omega-3s, it helps to boost your brain and feeds the tissues that surround your joints.
🥦 Broccoli
Broccoli's stalks contain abundant Sulforaphane in the form of glucoraphanin (mostly located in its stalk), and is activated by the myrosinase enzyme when chopped or chewed. This activated Sulforaphane boasts various benefits, including inflammation reduction, antioxidant properties combating free radicals, potential cancer prevention, support for liver detoxification, enhancement of cardiovascular health, and improvement of the gut microbiome.
🥬 Celery
Extremely rich in vitamin K, celery is the perfect snack that can cut down on inflammation and fight infection. Celery helps your blood clot which helps you heal faster when suffering from constant swelling and fluid retention.
🍫Cocoa
Dark chocolate that are greater than 85% Cocoa contain high flavonoids and polyphenols, which have antioxidant properties. These antioxidants may help neutralize free radicals in the body, potentially reducing inflammation and reducing the risk of certain diseases and cancer.
🐟 Fish / Fish Oil
Fish and Fish oil is very high in polyunsaturated fatty acids and Omega 3’s, which helps your joints recover between sessions of high-intensity exercise and manage inflammation.
🌾 Flax Seeds
Incredibly, nutrient-rich linseed and one of the most concentrated forms of Omega-3 fats outside oily fish.
🍃 Kale
All leafy greens contain excellent anti-inflammatory properties. This is thanks to two prominent flavonoids, known as kaempferol and quercetin, which have been proven to have a protective effect on the body.
🥝 Kiwi Fruit
Kiwifruit provides a dual protection against oxidative DNA damage, enhancing antioxidant levels and stimulating DNA repair. It is probable that together these effects would also decrease the risk of mutagenic changes leading to cancer.
🍍 Pineapple
Contains the enzyme called bromelain, which is very effective in reducing swelling, bruising and musculoskeletal pain, and accelerate healing from injury or surgery.
🌿 Spinach
Spinach is one of the most anti-inflammatory foods on the planet. Packed full of phytonutrients, spinach is excellent at defending the body against excessive inflammation thanks to its high content of vitamin K.
🍓 Strawberries
Strawberries are an incredibly rich source of polyphenols which help to keep inflammation low and your joints happy.
🍅 Tomatoes
Tomatoes - along with olives - are excellent for those who suffer from arthritis. This is because they are high in a chemical called lycopene which instructs your inflammation response to calm back down when it has done its job.
🏺 Turmeric
Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.
🫒 Extra Virgin Olive Oil
Olive oil has been proven to help reduce inflammation around the joints such as your fingers and knees. Recent research has found that olive oil works in exactly the same way as ibuprofen, thanks to a compound in the oil called oleocanthal.
🌰 Walnuts
Walnuts are full of ‘good’ fats and are excellent at reducing inflammation because they are high in a fatty acid called alpha-linolenic acid (ALA). ALA is a fat-soluble antioxidant that helps the body lower blood glucose levels, helping to remove painful swelling around your joints.
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