Inflammation can be both good and bad. Inflammation helps the body fight illness and can protect it from harm. In most cases, it is a necessary part of the healing process. However, some people have a medical condition in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low-level inflammation.
Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that dietary choices may help manage the symptoms.
What Is Inflammation?
Inflammation is a process by which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses.
But in some diseases, like arthritis, your body’s defense system — your immune system — triggers inflammation when there are no invaders to fight off. In these autoimmune diseases, your immune system acts as if regular tissues are infected or somehow unusual, causing damage.
What Are Natural Anti-Inflammatories?
Natural anti-inflammatories are foods that you can eat to lower your odds of having inflammation. If you have a condition that causes inflammation, it may help to change your eating habits.
While medication and other treatments are important, many experts say an anti-inflammatory diet may help, too. If you have a condition like rheumatoid arthritis, changing what’s on your plate won’t be a magic cure. But an anti-inflammatory diet might lessen the number of flare-ups you have or help take your pain down a few notches.
An anti-inflammatory diet is widely regarded as healthy. Even if it doesn’t help with your condition, it can help lower your chances of having other problems.
Types and symptoms
There are two main types of inflammation: acute and chronic
- Acute inflammation
- An injury or illness can involve acute, or short-term, inflammation.
There are five key signs of acute inflammation:
- Pain: This may occur continuously or only when a person touches the affected area.
- Redness: This happens because of an increase in the blood supply to the capillaries in the area.
- Loss of function: There may be difficulty moving a joint, breathing, sensing smell, and so on.
- Swelling: A condition called edema can develop if fluid builds up.
- Heat: Increased blood flow may leave the affected area warm to the touch.
These signs are not always present. Sometimes inflammation is “silent,” without symptoms. A person may also feel tired, generally unwell, and have a fever.
Symptoms of acute inflammation last a few days. Subacute inflammation lasts 2–6 weeks.
Chronic inflammation can continue for months or years. It either has or may have links to various diseases, such as:
- Diabetes
- Cardiovascular disease (CVD)
- Arthritis and other joint diseases
- Allergies
- Chronic obstructive pulmonary disease (COPD)
- Psoriasis
- Rheumatoid arthritis
- The symptoms will depend on the disease, but they may include pain and fatigue.
Here are 10 Anti-Inflammatory foods
1. Peppers
Bell peppers and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects. Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
2. Cherries
Cherries pack a wallop of antioxidants that help temper inflammation, including anthocyanins (an antioxidant found in red and purple fruits and vegetables) and vitamin C (well-known for its immune-boosting properties). In a review of 29 studies looking at both tart and sweet cherries, 80% of the trials showed that cherry consumption decreased markers for oxidative stress and 70% showed that it lowered inflammation. In the research, people were advised to consume whole fruit, juice, or powder in an amount equivalent to 45 to 270 fresh cherries per day, but you don’t need to eat that much every day to reap some benefits. Incorporate more cherries into your diet with smoothies, like a yogurt or oatmeal topper, in sorbet, or simply on their own for an easy, naturally sweet snack.
3. Beets
Just like cherries contain anthocyanins, beets contain different phytochemicals, called betalains, that act similarly in the body to fight off inflammation. Whether you add beets to your juicer or roast them to use as a salad topper, you’ll be getting a healthy dose of helpful nutrients. See all the tasty ways you can enjoy beets with these healthy recipes.
4. Almonds
Almonds are an excellent source of monounsaturated fats (similar to olive oil), vitamin E, and manganese. They’re also a good source of magnesium and plant protein. In research studies, eating almonds has been associated with having a lower risk of cardiovascular disease, probably by improving the fatty acids profile of your blood.
5. Avocados
Avocados are rich in heart-healthy monounsaturated fats, plus they’re an excellent source of magnesium, fiber, and potassium while being low in sodium. Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.
The combination of these nutrients and the polyphenols that work as antioxidants make avocados a must-have for any anti-inflammatory diet. Add avocado slices to your favorite sandwich or salad, or make a tasty guacamole.
6. Blueberries
Blueberries contain significant amounts of polyphenols that trigger antioxidant activity and may help to prevent cancer and cardiovascular disease. These phytochemicals, including flavonoids, anthocyanidins, phenolic acids, and tannins, prevent and repair the cellular damage done by free radicals.
Laboratory studies show the chemicals in blueberries may also prevent cancer by slowing down the growth of cells and reducing inflammation. They’re also low in calories and add vitamin C, vitamin E, and fiber to your daily diet. And don’t forget they’re also absolutely delicious!
7. Mushrooms
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection
8. Fatty fish
It won’t be wrong to call fish a superfood. It is one of the healthiest foods you can add to your plate. Rich in protein and long-chain omega-3 fatty acids EPA and DHA, fish can help to protect you from various auto-immune and metabolic diseases. Our body metabolizes the fatty acids present in the fatty fish into compounds called resolvins and protectins, which have anti-inflammatory effects. For good health try to eat fish at least twice a week. Salmon, sardines, and mackerel are some of the best sources of fatty acids.
9. Turmeric
The yellow spice added to most Indian food is known for its powerful anti-inflammatory and anti-bacterial properties. It can reduce the inflammation caused due to arthritis, diabetes, and metabolic and auto-immune diseases. The potential benefits of turmeric are due to the presence of a compound called curcumin. Combining curcumin with piperine (a compound found in black pepper) can boost curcumin absorption by 2,000 percent. But it is hard to get enough curcumin from turmeric powder, so most people opt for curcumin supplements. If you too want to add curcumin supplement to your diet, consult your doctor.
10. Nuts
A handful of nuts and seeds can be a good source of protein and omega-3 fatty acids. Nuts also contain monounsaturated and polyunsaturated fats that may help to reduce inflammation and reduce the risk of heart disease. Almonds, walnuts, and cashews all are the healthiest nuts to snack on.
Which foods should be avoided in an anti-inflammatory Diet?
The main foods to avoid are highly processed or refined foods. These are easily broken down by the body and rapidly absorbed, which means they cause spikes in insulin production, promoting inflammation. They are also typically of low nutritional value and easy to overeat. Sugary foods and drinks disrupt blood sugar control and promote the release of inflammatory messengers called cytokines, which may trigger an inflammatory response. Eating a high proportion of refined carbohydrates is proven to be pro-inflammatory – white rice, bread, pasta, processed foods, and potatoes all impact the glycaemic load and insulin release.
In addition to this, the combination of high levels of fat and sugar is associated with reduced gut integrity and disruption of the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response. Deep-fried foods and foods rich in trans fats should be minimized or, at best, avoided. Saturated fats increase inflammation, especially in those who are overweight or obese.
Also read: How To Tighten Loose Skin After Losing Weight, According to Doctors
Home remedies
Some ways to ease long-term inflammation include:
- Quit smoking.
- Limit how much alcohol you drink.
- Keep a healthy weight.
- Manage stress.
- Get regular physical activity.
Try supplements such as omega-3 fatty acids, white willow bark, curcumin, green tea, or capsaicin. Magnesium and vitamins B6, C, D, and E also have some anti-inflammatory effects. Talk with your doctor before starting any supplement.