Natural Ways To Prevent Inflammation

What is inflammation

Inflammation is a process by which the body’s white blood cells protects us from infection caused by foreign organisms, such as bacteria and viruses. It’s the body’s defensive reaction to injury or irritation. This is often characterised by redness, swelling, heat, and pain.

Chronic inflammation, in response to poor diet, stress or pollution, can wreak havoc in our body. Inflammation can show up as bloating or digestive troubles. Many major diseases that plague us including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s have been linked to chronic inflammation.

Causes of inflammation

• Poor and unhealthy diet

• Hidden chronic infections caused by viruses, bacteria or parasite.

• Allergens from food and the environment.

• stress

• Lack of exercise

Natural ways to prevent inflammation

Here are 10 excellent ways to fight inflammation and ways to incorporate them into your lifestyle

  1.  Fruits and Veggies At each meal fill half your plate with produce that contains protective, inflammation stopping phytonutrients. Berries are rich in flavonoids, powerful antioxidants, and red grapes are ripe with quercetin, which stops the flow of histamines, the chemicals that cause tissue to become inflamed.

  2.  Omega-3 Fatty Acids is Found in fish oil and certain plant and nut oils, like canola and flax seeds. Omega-3 fatty acids helps prevent heart diseases. Fish oil that contains both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)can help lower triglycerides and cut your risk of heart disease, heart attack, abnormal heart rhythms and lowers blood pressure. DHA and EPA which are found in fish are potent anti-inflammatories. Nutritionists recommend including fish in your diet at least twice a week (baked or broiled). To get the most omega-3 fatty acids, stick to either fresh or frozen cold water fish, including mackerel, salmon and Sardine.

 3.  Onions and Garlic:  Onions not only give a sweet taste to your meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Add onions to your dishes to reap it’s anti-inflammatory benefits. Garlic has amazing  anti-inflammatory properties.  Research says it can help reduce the release of some inflammatory enzymes. Adding garlic to your cooking will not only add flavour to your meal it will also help fight inflammation.  

 4.  Turmeric: This is the main spice found in curry powder. Curcumin is an antioxidant compound in turmeric, which gives curry and mustard their yellow color and offers anti-inflammatory benefits. Consider adding turmeric to your spice rack.

 5.  Saturated fat, found in fatty cuts of meat, whole milk and butter, can be converted to inflammatory compounds when digested. Instead,  replace  them with lean meat, fish, and plant-based proteins like beans , lentils and soy. 

 6.  Reduce the amount of Sweetened beverages you consume. It doesn’t matter if it’s diet or regular drinks. Beverages with high amount of sugar or artificial sweeteners can increase the level of insulin in the body which in turn, can lead to inflammation.

 7.  Aim to eat more unprocessed food. The less processed foods are, the more naturally occurring vital nutrients and the fewer harmful ingredients they contain. Processed foods such as bread, pasta, soda and juice should be avoided or taken in little quantity. Aim to eat 80% unprocessed food.

 8. Try to get up to 6 hours of sleep every night. Not getting enough sleep can increase your chances of having inflammation.

 9. Exercising regularly can have an amazing effect on your health. It Can  help protect the body against diseases associated with inflammation.

10. Drinking enough water to stay hydrated as well as to flush out toxins.