How To Handle Inflammation With Wholefoods

How to handle inflammation is something I often get asked.  Any pain felt in the body including your muscles and joints is usually a sign of inflammation.  If you suffer an injury you experience acute inflammation.  Chronic inflammation may lead to an inflammatory disease, or as I like to say, 'health condition'.  These inflammatory health conditions are often a sign that your body is reacting or overreacting to something, and it is usually food.  There are many natural solutions and many wholefoods which may help ease your symptoms. Wholefoods To Handle Inflammation Apparently

, the source of irritation needs to be identified and removed.  There is no point calming down inflammation if the source of the irritation remains.  Many suffer from painful, aching joints and use painkillers as a form of pain relief.  Most painkillers irritate the gut lining, which can lead to an array of health conditions.  There are many whole foods which may help reduce pain and inflammation without taking drugs.

  • Red onions

  • Turmeric and ginger

  • Olives

  • Pineapple

  • Berries and broccoli

  • Eggs, onion and garlic

  • Oily fish

  • Chia seeds

Healthy Fats For Inflammatory Conditions

Healthy fats can help to regulate a massive range of inflammatory conditions including arthritis, eczema, psoriasis, asthma, hay fever and endometriosis.

  • Coconut oil

  • Avocado

  • Nuts

  • Seeds

  • Oily fish; salmon and sardines

  • Flaxseed oil

  • Extra virgin olive oil

  • Hemp oil and seeds

  • Salmon is full of healthy fats. Rich in omega-3 fatty acids, vitamin D, and vitamin A. It is also an excellent source of vitamin B’s, selenium, and protein. Recent studies have found that salmon may provide support for insulin sensitivity and control inflammation in the gut.

How To Include Healthy Fats Into Your Diet

  • Add coconut oil to your smoothies.

  • Make bliss balls with coconut oil and keep in the fridge.

  • Make salad dressings with flaxseed oil or a good quality extra virgin olive oil.

  • Create raw desserts. Most natural, dairy free cheesecakes and slices are made with coconut oil.

  • Raw nut butter. Eat as a spread or try as a dip with celery or apple slices.

  • Use avocado in sandwiches, add to a dip, smashed avocado with a poached egg.

  • Say goodbye to low-fat foods, they are high in sugar and overly processed.

  • Add chia seeds to everything.

Chia seeds may be the most abundant plant source of omega-3.  Our bodies cannot produce essential fatty acids.  It is necessary to include a variety of healthy fats into our diets.  They also contain calcium, iron, potassium, vitamins A, Bs and C, magnesium, folate, zinc, boron and selenium.  They are great for balancing your blood sugar and weight loss.  Chia seeds contain reasonable amounts of soluble and insoluble fibre.  Soluble fibre forms a gel-like substance improving digestion, balancing blood-sugar levels and promoting satiety

Other Ways To Reduce Inflammation 

  • Identify and avoid the allergen causing inflammation.

  • Good gut health. Experts say this is the cause of inflammation. If you would like to investigate how to improve your gut health, I highly recommend having a read of Dr Michael Mosley’s The Clever Guts Diet – how to revolutionise your body from the inside out.

  • Increase antioxidants and anti-inflammatory foods.

  • Probably supplement with anti-inflammatory nutrients including glucosamine and healthy fats.

  • Cleanse + detox. I find this works fabulously for any inflammatory conditions.

  • Calm gut inflammation with a nutrient called L-glutamine.

  • Drink filtered water to flush out toxins that trigger inflammation.

  • Alkalize your body. When your body is acidic, we’re more likely to suffer from many health conditions including; inflammatory diseases, acne and rosacea, anxiety, weight gain or a weight loss plateau.

Wholefoods To Help Osteoarthritis (OA)

Osteoarthritis begins with the breakdown of joint cartilage which often results in pain, stiffness, swelling and tenderness.  Wholefoods which may be helpful in preventing or easing the symptoms of osteoarthritis include;

  • Salmon, mackerel, sardines are full of omega-3s (good fat). Research tells us omega-3 fatty acids significantly reduce joint pain. Healthy fats may also enable people taking non-steroidal anti-inflammatory drugs (NSAIDs) to reduce their dosage or discontinue use.

  • Mixed Berries contain significant amounts of antioxidants.

  • Antioxidants protect your body against inflammation and free radicals.

  • Green Tea may have anti-inflammatory properties which may help reduce pain from OA.

  • Bananas are high in magnesium and potassium. These minerals help increase bone density. Magnesium is also known to alleviate symptoms of arthritis

  • Orange juice is full of vitamin C which is essential for the development of healthy cartilage. A deficiency of vitamin C might lead to the development of weak cartilage.

  • Pineapple contains a digestive enzyme called Bromelain which may help reduce inflammation.

  • Healthy omega-3’s (chia, flaxseeds, pumpkin seeds, hemp seeds, and salmon) to reduce joint inflammation.

Turmeric

Turmeric is an antioxidant and anti-inflammatory powerhouse!  Its anti-inflammatory properties may help with:

  • Protecting the liver from damage and may alleviate arthritic symptoms.

  • Preserving the memory and may reduce the risk of Alzheimer’s disease.

  • Build your immune system with its natural antibacterial, antiseptic and antioxidant properties.

I love adding a herby turmeric dressing to all our salads.  Add black pepper with your turmeric as it may improve the absorption of turmeric's active ingredient curcumin.

Food Which May Cause Inflammation

There are several foods which may raise inflammatory markers in the body such as;

  • Red Meat

  • Capsicum

  • Tomato

  • Eggplant

  • Processed Foods

  • Sugar

  • Coffee

  • Alcohol

  • Salty foods - may inhibit the absorption of calcium, deters collagen production, causes loss of bone mass and reduced joint space.

  • Trans fat and saturated fat - may clog up your arteries.

  • Dairy - may promote cholesterol build up and can instigate inflammatory responses.

  • Foods intolerances.

Lack of exercise weakens muscles and bones.  It causes a decrease in flexibility and support for all your joints in your body.  If muscles surrounding your joints are weak, some say you are more prone to develop osteoarthritis in those joints.  Over-exercising may be harmful to your joints.  Strength training and yoga help build muscle, which strengthens your joints and provides protection against osteoarthritis.  As I sit at a desk all day, I practice yoga, and I wear a Fitbit to ensure I do my 10,000 steps every day.