Body and Mind

5 on the fly: ways to reduce inflammation

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by Sarah Halfpenny

Inflammation is the body’s natural response to injury or infection, designed to protect and heal. However, when inflammation becomes chronic, it can lead to serious health issues. Some of these include cardiovascular disease, diabetes, skin conditions, neurological disorders, joint disorders and cancer. Try these five powerful ways to combat inflammation through the foods you consume …

  1. Anti-inflammatory foods

Incorporate a variety of anti-inflammatory foods into your diet, such as fruits (especially berries), vegetables (particularly leafy greens and cruciferous vegetables like broccoli), fatty fish, nuts (especially walnuts), and whole grains (like oats and brown rice). These foods contain antioxidants and essential nutrients that help reduce inflammation in the body.

  1. Omega-3 fatty acids

Increase your intake of omega-3 fatty acids by consuming foods like flaxseeds, chia seeds, and fatty fish (the SMASH diet is an acronym that stands for “Salmon, Mackerel, Anchovies, Sardines, and Herring”, which are known to reduce the risk of inflammation in general and cardiovascular disease in particular. Try to eat one serve of one of these fish each day).

  1. Herbs and spices

Add herbs and spices to your meals – turmeric, ginger, garlic, and cinnamon are excellent choices. These ingredients don’t just add flavour to your dishes but contain compounds that can help mitigate inflammation.

  1. Limit processed and sugary foods

We already know these types of food are not good for us, but apart from being high in calories, these items contain trans fats, high levels of refined sugar, and artificial additives, all of which actively promote inflammation, making existing conditions worse.

  1. Hydration

Proper hydration supports the body’s natural detoxification processes and can help prevent inflammation. Apart from water, you can also include herbal teas, such as green tea, which contains antioxidants that may reduce inflammation.

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