The Best Anti-Inflammatory Foods

Inflammation is your body’s way of protecting you from harmful stimuli or potential injury. Inflammation can appear in many forms, including pain, heat, swelling, redness, and a slowing down or complete halt of an organ’s function.

Inflammation also shows up as

💪 Weight gain

💪 Joint pain

💪 Insomnia

💪 Heart Burn

💪 Reflux

💪 Irritability

💪 Tiredness

Inflammation may be either acute or chronic. Acute inflammation is the initial protective response of your body tissues and is most likely to be transient. Chronic inflammation, on the other hand, is prolonged and can become severe.

Inflammation may be caused due to an imbalance of the healthy bacteria in your body. It can also happen as a result of food allergies, toxic environment, stress, and bad diet.

Your diet plays a huge role in decreasing or increasing inflammation in your body. If you consume sugary foods, processed foods, or if you are regularly dehydrated, your body is more prone to inflammation while trying to heal itself.

Foods to avoid if you struggle with inflammation:

↓ Alcohol

↓ Refined sugar

↓ processed wheat

↓ Too much dairy

Here are some foods that may help reduce the chances of inflammation or relieve any existing symptoms.

1.Oats:

You can use oats by making a bowl of oatmeal or a jar of overnight oats and top with fruit. Oats help your body fight inflammation and may help reduce any current inflammation that your body is dealing with.

2.Blueberries:

Blueberries can significantly reduce inflammation if consumed on a daily basis. Blueberries are rich in flavonoids, polyphenol, resveratrol and Vitamin C, all of which are well known for reducing inflammation. Blueberries consist of anti-oxidants which can easily turn off and block all forms of body inflammations.

3.Ginger:

Ginger is used in a variety of organic medicines because of its anti-disease, anti-bacterial and anti-inflammatory properties. You can add it as a spice in your foods, drink ginger juice, or blend it with honey and drink as a health shot. The most pleasant way to consume ginger, however, is a daily cup of hot ginger tea.

4. Dark Chocolate:

Dark chocolate is one of the healthier varieties of chocolate. You can add some to your oats or combine it with fresh fruit to help reduce inflammation.

5. Turmeric:

Turmeric is also widely used in organic and all natural medicines. You can add to food as a spice or stir in a pinch to your milk or smoothie. Turmeric helps slow the production of the two most inflammatory enzymes, 5-LOX and COX-2.

There are a variety of foods you can add to your diet to help reduce or avoid inflammation. These are a few of the easiest and most accessible. If you are experiencing severe, chronic inflammation, however, be sure to get in touch. I have an 8-week programme designed to reduce inflammation, heal your gut and balance your hormones.   Click here to find out more.

What’s In Your Post-Viral Fatigue Toolkit?

Post-viral fatigue is not a new problem, yet now, over two years since the emergence of the SARS-CoV-2 virus, interest and awareness is at an all-time high.

The term ‘post viral fatigue’ describes a condition that can happen weeks or months after the initial onset of a viral infection.

Post-viral fatigue or post viral fatigue syndrome is completely different to normal tiredness, can affect people of different ages and does not always relate to the severity of the initial viral infection. In addition to fatigue, other symptoms may include brain fog, headaches, joint pain, muscle soreness, sleep problems, depression and even recurring symptoms of viral infections such as sore throat and swollen lymph nodes.

I have still been experiencing brain clag – it feels different to brain fog. Plus, my ears are still blocked at times.

My recommended post-viral fatigue toolkit.

Glutathione – liver support

Mitochondria are often referred to as the energy-producing powerhouse of the cell, yet they are highly vulnerable to damage from oxidative stress. In addition, factors such as infection, oxidative stress and inflammation can negatively impact the blood brain barrier.

Glutathione is often referred to as the body’s master antioxidant and provides essential protection for both mitochondria and the blood brain barrier against oxidative damage.

Our bodies can make glutathione from the amino acids cysteine, glycine and glutamic acid; however, cysteine is often considered to be a rate-limiting step.

Supplementing with N-acetyl cysteine before breakfast supports the body’s production of glutathione.

Alpha lipoic acid

Alpha lipoic acid is also an important antioxidant, is capable of regenerating other key antioxidants such as glutathione, vitamin C and Co-enzyme Q10 and is involved in the activation of key antioxidant signalling pathways.

Co-enzyme Q10 (CoQ10)

Levels of CoQ10 tend to decline with age. Supplemental CoQ10 has been shown to positively impact markers of inflammation.

Supplementation with CoQ10 may help to improve symptoms such as fatigue and depression.

Magnesium

‘Nature’s tranquiliser’ for the key roles it has to play in supporting calm, relaxation and a balanced stress response, yet magnesium is also essential for energy production and muscle function. It can be a real challenge to consume enough magnesium and levels are rapidly depleted during times of stress.

Curcumin

Is the main active component of turmeric and is best known for powerful and widespread anti-inflammatory and antioxidant activity.

Green tea

A powerful antioxidant, it has been shown to positively influence multiple inflammatory pathways.

Quercetin

Is a bioflavonoid found in plants such as onions, berries, apples and capers. Quercetin may inhibit the release of histamine, prostaglandins and leukotrienes and protects against oxidative stress and inflammation.

Sulforaphane (active ingredient in broccoli)

Is a bioactive compound derived from cruciferous vegetables such as broccoli. it has been widely studied for its incredible ability to activate many different antioxidant pathways in the body. These antioxidant pathways are crucial for protecting mitochondria and the blood brain barrier against oxidative stress, and for keeping inflammation in check.

Omega-3

Our bodies can use omega-3 fatty acids EPA & DHA as building blocks and are essential for switching inflammation off when it is no longer needed.

Yours in health and wellness,
Trish Tucker May

 

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