salad bowl full of green salad items

Understanding Inflammation and How to Recognise It

Inflammation is a natural process by which the body’s immune system responds to infection, injury, or harmful stimuli. It is a vital defence mechanism that helps the body heal and protect itself. However, when inflammation becomes chronic, it can lead to various health issues, including arthritis, heart disease, and certain cancers.

Recognising inflammation can be tricky, as it manifests in various ways. Acute inflammation typically presents with symptoms such as redness, swelling, heat, and pain at the site of injury or infection. Chronic inflammation, on the other hand, may have more subtle symptoms, including fatigue, fever, mouth sores, rashes, abdominal pain, and chest pain.

Understanding and managing inflammation is crucial for maintaining overall health. One effective way to combat inflammation is through dietary choices. Incorporating anti-inflammatory foods into your diet can help reduce chronic inflammation and promote better health outcomes.

Here are ten foods known for their anti-inflammatory properties.

  1. Fatty Fish (e.g., salmon, mackerel, sardines): Rich in omega-3 fatty acids, which have strong anti-inflammatory effects.
  2. Berries (e.g., blueberries, strawberries, raspberries): Contain antioxidants called anthocyanins, which reduce inflammation.
  3. Broccoli: Contains sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines.
  4. Avocados: Packed with monounsaturated fats, fibre, magnesium, and potassium, all of which have anti-inflammatory properties.
  5. Green Tea: Rich in antioxidants called catechins, particularly epigallocatechin-3-gallate (EGCG), which can reduce inflammation.
  6. Bone Broth: Contains collagen and amino acids like glycine and proline, which can help reduce inflammation and heal the gut lining.
  7. MicroGreens: Young vegetables that are rich in antioxidants and polyphenols, which help lower inflammation.
  8. Fermented Foods (e.g., sauerkraut, kimchi, yoghurt, kefir): Probiotics in these foods help balance gut bacteria, reducing inflammation.
  9. Turmeric: Contains curcumin, a powerful anti-inflammatory compound that can inhibit many molecules known to play major roles in inflammation.
  10. Olive Oil: Extra virgin olive oil is loaded with monounsaturated fats and oleocanthal, an antioxidant with anti-inflammatory effects.

Including these foods in your diet can help manage and reduce inflammation, promoting better overall health.

Yours in Well-Being
Claire xox

jar of blueberries