Inflammation is a term we hear a lot about now on social media and in print. What is inflammation, and is it always bad? Inflammation is the body’s immune response when something isn’t right. If you sprain your ankle, it swells up; if you squish your finger in a door, or you develop a fever, all of these scenarios create an inflammatory response that’s good. Your immune system kicks in and goes to work fixing the problem.
Your immune system gears up whenever it’s met by a foreign substance, which in turn causes an inflammatory reaction. This can occur due to a diet high in inflammatory foods like seed oils, fried foods, sugar, alcohol, and foods that are highly processed. Inflammation becomes a problem when it’s chronic. Chronic inflammation causes your joints to ache and your gut health to suffer by causing bloat and/or constipation, which can lead to weight gain. Also, your risk of developing Alzheimer’s and heart disease goes way up.
The good news is that chronic inflammation can be reversed by eating a diet high in fiber and anti-inflammatory foods. There are many anti-inflammatory foods you can consume daily, but here are my three personal favorites that you can implement today.
BERRIES IN ALL VARIETIES:
Berries are high in antioxidants, which protect your cells from damaging free radicals. Free radicals float around in your system, wreaking havoc on your cells. Eating berries, especially blueberries, works to neutralize these damaging free radicals. Berries also contain flavonoids, which are compounds that have strong anti-inflammatory properties that help protect your heart and reduce inflammation.
Berries are also packed with fiber that keeps your gut health on track. Your immune system is located in your gut. Having a bowel movement every day is part of a healthy digestive tract. A healthy gut ensures that your immune system is in check and doing its job properly.
EXTRA VIRGIN OLIVE OIL:
Extra virgin oil (EVOO) contains healthy fats that have been shown to lower the inflammatory response. It contains an antioxidant called oleocanthal, which has the same effects as many popular anti-inflammatory drugs like ibuprofen. Be mindful that you must purchase extra virgin olive oil, not refined olive oil. Refined oils and seed oils have been shown to cause inflammation.
AVOCADOS:
Avocados are a rich source of monounsaturated fats, plus they’re packed full of fiber, magnesium, and potassium. Avocados also contain antioxidants called carotenoids, which, coupled with the fat, help reduce inflammation. It’s been shown that when you consume avocados with inflammatory foods (for example, when you eat a burger with avocado on it), there is less of an inflammatory response. Avocados are great to use in sandwiches, smoothies, a breakfast omelet, or alone with some salt and pepper.
In order to live a long, fruitful life, no pun intended, you must get daily movement, avoid being sedentary for long periods, and eat a diet high in fiber, organic proteins, and vegetables. Incorporating these modalities into your life on a daily basis can reverse many inflammatory diseases and give you a fighting chance to never develop them in the first place.
Your health is your responsibility, and you owe it to your loved ones to be the best version of yourself every day.
In good health,
Linda M. Stephens – M.S. Nutritionist
For more information on health and wellness, visit my Instagram: @lindastephensfit.
Feel free to email me at: [email protected]
