Inflammation, often referred to as the body’s natural defense mechanism, is a double-edged sword. While it protects us from infections and injuries, chronic inflammation can also lead to a host of health issues. Fortunately, the foods we choose to consume can either fuel this inflammatory fire or douse it.

Imagine this: you accidentally cut your toe while walking barefoot. What follows is a remarkable display of your body’s built-in defense system. In seconds, an inflammatory response kicks into action. This is your body’s very own “first responders” brigade. Your blood swiftly clots to halt the bleeding, and an army of white blood cells spring into action. The wound may become red and swollen as the white blood cells accumulate, combating potential infections and starting the repair process. After a few days, the battle concludes, and the white blood cells gradually decrease and the swelling starts to subside. In these cases, inflammation is a temporary and critical immune response. Yet, when inflammation persists, it can become harmful to our health.

Interestingly, the foods we eat can trigger a similar immune response within our bodies. Some foods bolster our immune system while others keep it on constant alert, leading to chronic inflammation. By choosing foods that are known to lower inflammation, we can positively influence our energy levels and overall well-being. Let’s take a closer look at anti-inflammatory foods that are beneficial for us versus those that can make it worse.

What foods are known to cause inflammation?

Understanding the impact of your dietary choices is crucial. One of the most transformative steps you can take for your health is to avoid inflammatory foods, such as sugar and trans-fats. Trans-fats, also known as partially hydrogenated oil, have been modified to extend shelf life. These unnatural fats increase “bad” cholesterol levels, while lowering “good” cholesterol, eventually leading to heart disease. Many countries have implemented regulations to reduce or ban the use of trans fats in processed foods. Common culprits include packaged cookies, baked goods, cakes, chips, some microwavable popcorn, deep fried foods, refrigerator dough, biscuits, rolls, non-dairy creamers, and margarine. Scrutinize labels carefully, and if you see partially hydrogenated oil listed in the ingredient list, do your best to avoid them.Transitioning to an anti-inflammatory diet is a meaningful step toward a healthier life. It’s not just what you eat, it’s a holistic approach to nourishing your body and reducing the silent threat of chronic inflammation. Every meal is an opportunity to support your health, and, with each bite, you move closer to a life of vitality and well being.

What foods are known to reduce inflammation?

These food choices not only satisfy your taste buds but also contribute to your overall well-being.

Berries, berries, berries: Any variety of berries deserves a spot on your plate. Blueberries, cherries, strawberries, raspberries – these nutrient dense superstars are champions of well-being, bursting with sustenance to support optimum health.

Fresh vegetables: Indulge in crisp, colorful veggies like broccoli, cauliflower, carrots, bok choy, and arugula. With each crunchy bite, you’re supplying your body with plenty of nutrients that fortify your immune system.

Good quality dark chocolate: Enjoy a small amount of high-quality dark chocolate or cocoa daily, ideally containing at least 70% cocoa. Research suggests that this can help lower blood pressure and assist your body with insulin regulation. It’s a powerhouse for your hormones and gut health.

Natural Anti-Inflammatory Agents

CBD, a phytocannabinoid derived from hemp, has garnered attention for its potential anti-inflammatory properties. By introducing CBD Oils or CBD Gummies into one's routine, individuals may help mitigate inflammation and promote overall well-being. CBD has been shown to interact with the body's endocannabinoid system (ECS), modulating immune responses and potentially reducing inflammatory markers. Incorporating CBD products alongside an anti-inflammatory diet rich in berries, vegetables, and other natural agents can offer a comprehensive approach to managing inflammation and supporting long-term health.

Here’s a compilation of natural supplements with known anti-inflammatory properties. Please consult with your pharmacist or healthcare provider to determine suitable dosages and potential interactions with medications. If you are currently taking Coumadin, please avoid supplements marked with an asterisk (*).

Anti-Inflammatory Agents

Topical Herbs: CBD, Rosemary, Cayenne, Paprika

Herbs: Ginger, Turmeric, Boswellia, Willow bark*

Minerals: Calcium, Magnesium

Vitamins: Vitamin C, Vitamin D, Vitamin K*

Enzymes: Bromelain, Papain, Trypsin

Supplements: Omega III fish oil, Carnitine, Fiber

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Weil, A. Anti-inflammatory diet & pyramidhttps://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/what-is-dr-weils-anti-inflammatory-food-pyramid/

Resources

Courage, K. H. (2014) Why is dark chocolate good for you? Thank your microbes. Scientific American. Retrieved from http://www.scientificamerican.com/article/why-is-dark-chocolate-good-for-you-thank-your-microbes/

‍Doheny, K. (2010). Choose dark chocolate for health benefits. Retrieved from http://www.webmd.com/diet/20120424/pick-dark-chocolate-health-benefitsMayo Clinic. (2015). High cholesterol. Retrieved fromhttp://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114

‍Weil, A. Anti-inflammatory diet & pyramid. Retrieved from http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet

http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.htmlhttp://deflame.com/