Inflammation is one of the main concerns among arthritis patients. The good news is that there are natural anti-inflammatory remedies that you can use. Most people eat a lot of fast foods and processed food items that have too much omega 6 fatty acids. These foods contribute to inflammation.
One of the natural anti-inflammatory remedies that you can try is eating a diet that has a lot of vegetables and fruits. Include different types of deeply colored vegetables in every meal. This is because they are rich in fiber and they contain anti-inflammatory compounds. Fruits and vegetables contain polyphenols and bioflavonoids that help to reduce free radical production. The presence of free radicals can cause inflammation.
Another effective remedy is to include different kinds of fish in your diet. This is because they are rich in omega 3 fatty acids that help to fight inflammation. Cold-water fish is the best option. Eat plenty of Alaskan salmon or wild Pacific salmon. These types of fish are less likely to contain toxins such as mercury that are common in smaller species like shellfish and sardines. You can also get omega 3 fatty acids from supplements. But it is essential to make sure it is tested and certified to be free of toxins.
Nuts and seeds are another great option if you are looking for natural anti-inflammatory remedies. Flax seed and walnuts are a wonderful source of omega 3 fatty acids and they will help your body to prevent inflammation. These fatty acids can also be found in grape seed oil and olive oil. Use these oils for cooking.
Certain spices such as ginger, garlic, oregano, and turmeric have also proved effective remedies for inflammation. Include them in your recipes to get the best results.
Natural anti-inflammatory remedies are recommended because they help you prevent the side effects associated with various medications. You can control and prevent inflammation through your diet.
Inflammation forms part of your body's natural immune response. Research links chronic inflammation like in rheumatoid arthritis to heart diseases, dementia in the aged, chronic pain and inflammatory bowl diseases.
The type of food you prefer to eat can reduce or increase inflammation. Some of the pro-inflammatory foods include:
Trans fats form part of pro-inflammatory foods due to their damaging effect on cells found in the lining of your blood vessels and their double whammy impression. They increase bad cholesterol levels and lower good cholesterol levels. They also cause resistance to insulin and obesity. Fast foods, deep fried foods, commercially baked foods and those with margarine and hydrogenated oil have a a high content of trans fats.
Too much sugar in the body may cause inflammation, tooth decay, obesity, type 2 diabetes and metabolic syndrome. Too much sugar also makes the body send out any additional messengers (cytokines). You can find the excess sugars in fruit drinks, soft drinks and punch drinks.
Pastas and white breads break down at a faster rate into sugar leading to inflammation. Research shows that a diet rich in refined grains increases the concentration of inflammation markers in the blood.
Alcohol causes irritation to the liver and stomach lining. Consumption of alcohol in large quantities leads to an increased calorie intake and obesity. Alcohol forms part of immediate sugars when metabolized.
Omega 6 Fatty Acids
An imbalance of omega 3 fatty acids and omega 6 fatty acids may lead to inflammation. You can acquire omega 6 fatty acids in safflower, soybean, sunflower and corn oil.
Dairy products such as milk are pro-inflammatory foods that can trigger breathing difficulties, constipation, skin rashes, hives and acne. Dairy products contain vegetable oils that are omega 3 deficient or hydrogenated oils. Your body is also not able to process the high sugars (lactose) or protein (casein) found in dairy products.
Red Meat and Processed Meat
Red meat contains high quantities of trans fats, saturated fats and Neu5Gc chemical that gives rise to an inflammatory immune response in the body.
By reducing chronic inflammation, you may be able to boost your immunity against major diseases. The easiest way of doing this is by minimizing pro-inflammatory foods from your diet. By self care and laying emphasize on diet, you can be able to reduce chronic inflammation. Here are some natural approaches that are backed by science in the reduction of inflammation.
Omega 3 Fatty Acids
Omega 3 fatty acids are naturally found in fish oil. Maintaining a diet that is high in omega 3 fatty acids may help lower inflammation and protect you from diseases such as asthma, rheumatoid arthritis, heart diseases and breast cancer. There are also omega 3 fatty acids supplements that can be used to prevent the production of substances that cause inflammation. Avoid eating pro-inflammatory foods such as omega 6 fatty acids.
Preliminary studies suggest that herbs are effective in reducing inflammation. For instance, curcumin, a substance found in curry spice can prevent the production of cytokines which is a pro-inflammatory protein. In their fresh or dried form, both turmeric and ginger can be cooked. However, it is recommended that you consult a physician before using any form of herbal anti-inflammation.
Studies indicate that if you engage in yoga regularly, your levels of interleukin 6 (which is an inflammation marker) may be reduced. This is according to a 2010 study that was conducted on 50 women. After analyzing their blood samples, researchers concluded that the women who practiced yoga had 41 % lower levels of interleukin as compared to those who didn't.
Other Ways to Reduce Inflammation
Your first step towards reducing inflammation should be to make healthy changes to your lifestyle and reducing your eating of pro-inflammatory foods. Some of the lifestyle approaches that have an anti-inflammation effect include:
By adapting these practices to reduce inflammation, you may be able to protect yourself from serious health conditions such as heart diseases and cancer. You can consult a dietitian to understand the pro-inflammatory foods to avoid.
Eating healthy is a commonly used term in today's society. Most people openly admit that they have never really given eating healthy food much thought even though they have at least once or twice heard someone talking about it. In other words, all the talk about eating healthy that goes on in the news, at the gym or with friends does not usually translate into a sincere appreciation of the importance of eating healthy food.
You should understand the importance of eating healthy food. This understanding will give you the necessary information that you need to make wise dietary choices. Here are some of the reasons that give rise to the importance of eating healthy food:
Healthy foods boost your immune system. Your immune system fights off diseases and infections in your body. Your body requires a sufficient amount of antioxidants and other nutrients in order for it to carry out this function properly. You can only obtain these nutrients and antioxidants in sufficient amounts if you eat healthy foods.
Most fruits, vegetables and legumes contain sufficient amounts of nutrients such as vitamins, minerals and proteins. Broccoli, berries and citrus all contain a high level of antioxidants.
Healthy foods can help you to lose weight. You should shift from unhealthy foods that contain a high concentration of calories such as red meat and almost all types of dairy products. You should instead concentrate on foods such as whole grains, fruits and vegetables. These foods contain a low level of calories but a great amount of fiber. You will therefore eat less fattening foods while at the same time not eating as much as before.
Healthy foods can help you to avoid certain medical conditions. Eating complex carbohydrates found in brown rice, oatmeal and whole grain bread regulates your blood sugar levels by bringing them down to manageable levels. This prevents type 2 diabetes.
You also need to shift from foods high in saturated fat to foods low in saturated fat while high in unsaturated fat, such as nuts and fish. These low fat foods give you the fat your body needs while at the same time lowering your chances of getting a heart attack. Foods with a high level of antioxidants can also decrease your chances of getting cancer.
The importance of eating healthy cannot be overestimated. Ensure that you and your family are on the right diet path.
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My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.