How to Naturally Fight Inflammation with Foods

Evexia Family Chiropractic helps people with a variety of conditions including chronic inflammation live more active lives without the use of medications or surgery. Part of naturally fighting inflammation is eating the right foods. Changing your eating habits to fight inflammation can lessen the pain and reduce the swelling in your joints. Keep reading for the top foods to fight inflammation and more. 

What is inflammation?

To fight inflammation, one first must understand what inflammation really is. Before we discuss an anti-inflammatory diet, let’s dive into what inflammation is along with the types and causes of inflammation. 

Inflammation is simply the human body’s response to injury, infection, or irritation. When your body detects an invasion, inflammation is its way of defending the body against potential intruders. The two types of inflammation are chronic and acute. 

Types of Inflammation

Acute Inflammation

Inflammation can be painful.  Acute inflammation can result from a variety of events including a bee sting, an ankle sprain, or other minor injuries and infections. Acute inflammation is short term. Five signs of acute inflammation are: 

• Loss of movement in joint
• Pain, when the area affected, is touched
• Swelling
• Heat in the affected area
• Redness

The symptoms listed above happen when your body starts to fight the inflammation. Symptoms usually only last 2-3 days. 

On the other hand, chronic inflammation continues for months and, sometimes, even years. 

Chronic Inflammation

Chronic inflammation can be caused by a number of factors. Sensitivity to an infection the body is not used to can cause chronic inflammation. Long-term exposure to an irritant along with autoimmune conditions including psoriasis are other triggers for chronic inflammation. 

Older age, obesity, smoking, and stress are factors that can increase the chance of chronic inflammation. 

The difference between chronic and acute inflammation is not solely how long the inflammation lasts, but the symptoms of the two are distinctly different. Chronic inflammation occurs in the human body without warning or noticeable symptoms. This type of inflammation can lead to heart disease, liver disease, and sometimes cancer. 

To fight inflammation, knowing the cause and type of inflammation is vital. 

Foods Known to Fight Inflammation

An anti-inflammatory diet, in a nutshell, involves whole foods filled with nutrients and antioxidants while avoiding over-processed foods and sugars. An anti-inflammatory diet is balanced, focusing on the foods that are known to ease

the swelling and pain of inflammation. 

1. Fruits

The antioxidants in fresh fruits like blueberries, pineapple, strawberries, and apples help your body fight inflammation. Substitute chips and cheese for fresh fruits next time you’re craving a snack. Deep colored fruits like berries and cherries are highly recommended to fight off inflammation.

2. Nuts

Another great snack for the anti-inflammatory diet is nuts including walnuts, almonds, and hazelnuts. A handful of nuts contains omega-3 fatty acids which are a healthy kind of fat that works to stop inflammation. 

3. Fish

Instead of red meat, consider making fish a staple in your diet. Red meat is known to be high in salt and cholesterol while fish is filled with omega-3 fatty acids. Salmon, tuna, and cod are all great options for your next homemade dinner. We recommend having fish at least twice a week to fight inflammation. 

4. Olive oil

If you struggle with inflammation, it’s time to switch from cooking with vegetable oil to cooking with extra virgin olive oil. Rich in oleic acid and omega-3 fatty acid, olive oil is a beneficial substitution in the kitchen. Not only will olive oil help fight inflammation, but oils like avocado and grapeseed oil can be good for your heart as well. 

5. Herbs

Herbs have been known for centuries to heal and aid in a variety of health conditions. Basil, thyme, and oregano are delicious when added to your meal, and, even better, contain antioxidants known for fighting inflammation. Reduce your pain with just a pinch of fresh herbs in your next meal. 

6. Garlic

This tasty spice is not just the spice known for its savory flavor and the cause of bad breath after dinner, but studies show garlic helps fight inflammation and ease the pain of arthritis. Garlic contains diallyl disulfide, an anti-inflammatory compound. Diallyl disulfide limits the effects of pro-inflammatory cytokines, which are signaling molecules that promote inflammation. 

Next time you enter the kitchen, try combining garlic with the herbs listed above for a delicious anti-inflammatory dish. 

7. Vegetables

Dark, leafy greens like spinach, kale, and broccoli are essential to a healthy anti-inflammatory diet. Rich in nutrients like vitamin-K and high in antioxidants, vegetables do more for your body than just fighting inflammation. Kale is an excellent source of calcium, iron, and magnesium. Additionally, spinach is is a fantastic anti-inflammatory superfood. 

Consider adding a handful of spinach into your morning smoothie or scrambled eggs for the extra boost of nutrients to fight inflammation. 

8. Tea

Tea contains the antioxidant catechin. Specifically, green tea contains the most powerful type of catechin, Epigallocatechin gallate, more commonly known as EGCG. Catechins help to reduce inflammation, making green tea a powerful part of the anti-inflammatory diet.

9. Sweet Potatoes

Sweet potatoes are the perfect side dish to fight inflammation. Rich in vitamins and minerals including vitamins A, C, and K as well as beta-carotene, sweet potatoes contain good amounts of fiber and are low in calories as well. Sweet potatoes are an excellent carb choice for anti-inflammatory and taste delicious baked, roasted, or steamed. 

10. Turmeric

Turmeric is a favorite spice for many people.  It is delicious in food such as couscous, and rice.  Turmeric contains a compound called curcumin that has been scientifically proven to to be an excellent anti-inflammatory.  Not to mention, turmeric also has over 30 essential oils, and beneficial antioxidants.   

11. Chocolate

We saved the best for last. Did you know chocolate containing 70% cocoa is an excellent anti-inflammatory food? Eating healthy does not necessarily mean no sweets. Dark chocolate contains anti-inflammatory compounds that reduce inflammation in the human body. Packed with antioxidants, make dark chocolate your new favorite dessert to fight inflammation. 

Final Thoughts on How to Fight Inflammation Naturally

Next time you’re forming your grocery shopping list, try adding in fresh, anti-inflammatory foods listed above. Ease the pain of inflammation in your joints by simply adding garlic to a delicious fish filet with a side of broccoli and sweet potatoes.  Moreover, the addition of healthy changes to your diet will do wonders for your overall health and well-being. Your local chiropractic care experts are so passionate about health and preventative care. Contact us today for more tips and advice on living a healthier life.