Inflammation is part of the body’s immune response to the removal of harmful stimuli, including damaged cells, irritants, or a pathogen. Inflammation can help heal infections, wounds, and tissue damage. However, when it gets out of hand, it can actually damage the body. Inflammation may be acute or chronic. Acute inflammation begins quickly and quickly becomes severe, with symptoms usually lasting for a week or two. Chronic inflammation, on the other hand, can last from several months to several years. In this article, we will look at various anti-inflammatory foods.Anti-inflammatory foods for arthritis and joints pain
Symptoms of inflammation are redness, swelling of the joints that feel hot when touched, joint pain, stiffness of the joints and loss of joint function. Inflammation can also cause common flu symptoms, such as fever, chills, energy loss, headaches, loss of appetite, and muscle stiffness. Often, only a few of these symptoms are present with inflammation.
A large number of health problems are associated with inflammation. These include acne, asthma, sinusitis, atherosclerosis, periodontitis, celiac disease, hay fever, chronic prostatitis, inflammatory bowel disease, ulcerative colitis, Crohn’s disease, rheumatoid arthritis, interstitial cystitis, and even cancer. If you want to stay healthy, it’s important to control the inflammation in your body by following a healthy lifestyle and diet. Many products have anti-inflammatory properties that can help prevent and fight inflammation. Causes of autoimmune diseases .
Anti-inflammatory foods for the body
1.Olive oil. Olive oil can provide protection against inflammation due to its beneficial compounds. A 2011 study published in “ongoing pharmaceutical design” found that a compound called oleocanthal in olive oil prevents the formation of COX-1 and COX-2 enzymes in the body that cause inflammation. When it comes to fighting inflammation, always opt for extra virgin olive oil. It can even reduce the risk of diseases associated with inflammation, such as degenerative joint diseases or diabetes. Use this oil for cooking and preparing healthy salad dressings. Warm olive oil, used as a massage oil, helps reduce pain, swelling, and inflammation in arthritis and muscle cramps.
Ginger contains a compound known as gingerol, which has anti-inflammatory properties. According to a 2005 study published in the journal Medicinal Foods, ginger affects some inflammatory processes at the cellular level. This makes it an effective treatment for both acute and chronic inflammatory diseases. People with osteoarthritis or rheumatoid arthritis note a decrease in pain and swelling along with improved mobility after eating ginger on a regular basis. Ginger can also reduce inflammation after exercise.
You can use dried or fresh ginger root to make ginger tea. Drink ginger tea 2 or 3 times a day. To reduce inflammation, you can even massage the affected area with ginger oil several times a day. Ginger capsules provide better benefits than other forms. Consult your doctor for the correct dosage.
Note: Avoid consuming too much ginger, as it can thin the blood.
This popular yellow spice used in Indian cooking also helps prevent inflammation. The active ingredient in curcumin in turmeric is an antioxidant that has anti-inflammatory properties and is released from anti-inflammatory foods. According to a 2003 study published in the journal Alternative and Complementary Medicine, the researchers analyzed many studies of curcumin and concluded that it inhibits a number of different molecules that play a role in inflammation.
Turmeric is very effective in reducing inflammation due to arthritis, muscle sprain, and other injuries. You can use turmeric powder in your kitchen to prevent inflammation in the body. You can also drink a cup of turmeric tea or a glass of hot turmeric milk 1 or 2 times a day. Pasta made with turmeric powder and warm sesame oil applied externally to the skin helps reduce inflammation and swelling. Do not apply this turmeric paste on damaged skin.
Turmeric is also available as a dietary supplement. However, supplements should be taken only under the guidance of a doctor. Anti-inflammatory foods for arthritis and joints pai
4.Garlic. A 2012 study published in the Journal of Medicinal Products found that several compounds in garlic have anti-inflammatory therapeutic potential. In fact, in another study, four different sulfur-containing compounds in garlic were identified that help turn off the pathways that lead to inflammation.Eat 2 to 3 cloves of garlic daily on an empty stomach to prevent inflammation. Also, use garlic in your cooking as much as possible.You can also rub garlic oil directly onto the affected area to relieve pain and inflammation. Another option is to take garlic capsules as a dietary supplement, but only after consulting a doctor.
5.Cherry.In a 2010 study, researchers at the University of Oregon Health and Science found that people who drank cherry juice noticed a decrease in inflammation in their bodies. Regular consumption of cherry juice a week before intense running can also help minimize muscle pain and inflammation after a run. Experts recommend eating 1.5 cups of cherries or drinking 1 cup of cherry juice once a day. To enjoy the anti-inflammatory effect, drink unsweetened juice made from fresh organic cherry with a tart taste.Note: Cherry juice can cause stomach discomfort and diarrhea. If you experience these side effects, stop drinking juice
6.Salmon.Cold-water fish, such as salmon, are high in omega-3 fatty acids such as eicosapentaenoic acid (EPC) and docosahexaenoic acid (DHA), which help reduce inflammation. Studies show that these fatty acids play a key role in lowering the level of cytokines in the body. Cytokines are compounds that contribute to inflammation.To enjoy anti-inflammatory properties, eat baked or fried salmon dishes, as over-cooking can destroy healthy fats. The American Heart Association recommends eating salmon 2 or 3 times a week.If you don’t like the taste of fish, choose fish oil supplements to reduce inflammation. However, consult your doctor before taking it.
7.Sweet potato. Sweet potatoes, especially the purple variety, can help cure inflammation in the body. A 2011 study published in the Journal of Medicinal Products reports that sweet potatoes have anti-inflammatory potential due to nutrient concentration. High levels of vitamins C and E and alpha and beta-carotene carotenoids help reduce pain and inflammation in the body. Regular consumption of sweet potatoes can help reduce inflammation in the nervous tissue throughout the body.Eat at least 1 plate of sweet potato on a daily basis. You can use sweet potatoes to make french fries, pancakes, cookies, and chips.
8.Spinach.This dark leafy green vegetable can be very helpful in preventing and also reducing inflammation. Spinach contains many carotenoids, which act as antioxidants that reduce inflammation, and vitamin E. These components help protect the body from pro-inflammatory molecules called cytokines. In addition, spinach is a good plant source of alpha-linolenic acid, which acts as a potent anti-inflammatory food to reduce pain and inflammation. Spinach can help reduce asthma inflammation, arthritis pain, and migraine headaches.You can enjoy this green vegetable in the form of salad, vegetable juice or green smoothie. In addition, spinach can be added to soups, side dishes or scrambled eggs.
9.Walnuts.Another good anti-inflammatory food is walnuts. A type of omega-3 fatty acid that reduces inflammation in the body. A 2004 study published in the journal Nutrition found that people who consumed at least 50-80 grams of walnuts daily reduced levels of inflammatory markers such as C-reactive protein (CRP). Regular consumption of walnuts can help prevent chronic diseases such as heart disease and arthritis, and promote bone health.Soak 3-4 walnuts in water overnight. The next morning, eat these soaked walnuts with breakfast or as healthy afternoon snacks. You can also include walnuts in smoothies, cereals, or pastries.
10. Blueberries Several phytonutrients in blueberries, such as anthocyanins, hydroxycinnamic acids, and flavanols, act as antioxidants and anti-inflammatory compounds in the body. These phytonutrients reduce inflammatory processes in tissues, increasing the functionality of cell membranes to deliver important nutrients and chemical processes to cells. In addition, blueberries are low in fat and calories.Regular consumption of blueberries reduces the risk of developing arthritis and can help protect against intestinal inflammation and ulcerative colitis. Recommended for 1 serving (about 1/2 cup) blueberries per day.You can include blueberries in smoothies, fruit salad, cereals, and pastries.
Anti-inflammatory foods for arthritis and joints pain