It seems like no matter where you turn these days, you hear the word ” inflammation.” It’s no surprise — our lifestyles have become increasingly sedentary, and many rely on a quick and easy packaged or processed meal to sustain themselves. Add in unfathomable stress levels, allergens and environmental toxins, and is it any wonder our bodies are beginning to go haywire, with inflammation spinning out of control?
To a certain degree, inflammation is a wonderful thing. During an acute state, it’s our body’s way of responding to an infection or injury, sending immune cells to heal the affected area. Unfortunately, chronic states of inflammation can also occur, and our immune system can forget to signal inflammation to shut off. Over time, this nonstop production of immune cells can have serious consequences. In fact, doctors and researchers pinpoint unchecked inflammation as the root cause of many chronic diseases. I once heard a doctor liken chronic inflammation in the body to a rebel army hellbent on destroying its own country. Personally suffering from a severe inflammatory disease, I couldn’t help but wonder what role food and diet played. After much research, I found this is a question on a lot of people’s mind, from chronic illness sufferers to researchers alike. Today, science is revealing that certain foods — such as those high in sugars and saturated fats — can increase inflammation in the body, while other foods can help curb it.
While more studies are necessary, the beneficial role of food and diet in relation to decreasing inflammation looks promising. So, if your body is currently waging a war against itself, gear up with the following five foods and spices and win what could be one of the most important battles of your life — living disease free.
Dark green veggies. Apparently mom and Popeye knew best — you need to eat your greens! Robust research indicates vitamin E has a positive effect against inflammation. This potent antioxidant comes in multiple forms, with studies highlighting alpha-tocopherol as having the ability to not only slow the release of certain inflammatory substances in the body but also protect the body from pro-inflammatory molecules known as cytokines. Top sources of vitamin E include dark leafy greens such as spinach, broccoli, kale, Swiss chard and collard greens. For those not inclined to eat a bowl of vegetables, consider adding a daily green juice or smoothie to get the anti-inflammatory nutrients your body needs.
Fatty fish. Unfortunately, gorging yourself at the local fish fry isn’t going to work when it comes to reaping the anti-inflammatory benefits of fish. However, baking, grilling or boiling oily fish such as salmon, sardines, tuna, halibut and mackerel will work. All these types of fish are high in omega-3 fatty acids — an essential fatty acid that helps fight inflammation and promote brain function. Since omega-3 fatty acids cannot be produced by the human body, try to add the above-mentioned fish to your diet several times per week to receive the anti-inflammatory health benefits.
Turmeric. This potent culinary spice, and relative of ginger, has been used for its medicinal properties for thousands of years in Ayurveda. It’s also been the focus of multiple human trials, as well as more than 700 studies regarding its effect on inflammation, and results are promising. The spice contains more than two dozen anti-inflammatory compounds and can be used to enhance food; it can be taken in supplement form or prepared as a tea. My personal favorite is to make Golden Milk (see below), a delicious recipe touted to relieve colds, flu, inflammation and more.
Whole grains. With research showing that 95 percent of the grains we eat are refined, it’s time to kick sugary cereals, white rice, white bread and unhealthy pasta to the curb and start adding in healthy whole grains. Whole grains have high levels of fiber, which has been shown to reduce C-reactive protein (an inflammatory marker in the blood). Keep an eye out for whole wheat, oatmeal, bulgur, brown rice, buckwheat and freekeh, an Arabic grain that has four times more fiber than brown rice.
Ginger. Though often found in the spice cabinet, it may be time to move this incredible spice into your medicine cabinet. Study after study shows ginger has hard-hitting anti-inflammatory and analgesic properties, in addition to anti-ulcer and antioxidant activities. And a recent University of Miami study suggests ginger affects specific inflammatory processes at the cellular level and could one day be used as a substitute for NSAIDS. Ginger is available in whole fresh root, can be crystallized and is also found in powder or capsule form. Dr. Andrew Weil recommends anywhere from 1 to 2 grams of powdered ginger a day for inflammatory conditions, though you should consult with your doctor if you’re using it at medicinal levels.
Golden Milk Recipe
Golden Milk is my favorite way to use turmeric. Plus, this recipe contains coconut oil and black pepper to help your body better absorb the incredible rewards of this spice.
Before moving on to the Golden Milk recipe, you’ll need to make the turmeric paste:
Turmeric Paste
1/2 cup filtered water; don’t use tap water
1/2 tsp ground black pepper (black pepper contains piperine, which can help increase turmeric absorption by a thousand percent!)
1/4 cup organic turmeric powder
Put all ingredients into a small saucepan and heat on medium, constantly stirring until the mixture forms a thick paste. This should take about 5 minutes. You can store the mixture in a glass jar in the refrigerator for up to two weeks.
Golden Milk
1/2 – 1 tsp of your turmeric paste
1 cup coconut milk
1/2 tsp organic coconut oil
1/4 tsp ground cinnamon
1/8 tsp ground cardamom
1 tsp raw honey or pure maple syrup to sweeten
*Nutmeg, optional
Heat your milk, cinnamon and cardamom in a small saucepan on medium heat, stirring frequently. Whisk in the turmeric paste, honey and coconut oil and heat until steaming, but do not boil. Strain off cardamom and cinnamon, and serve immediately. You can add extra raw honey or nutmeg for additional taste, if desired.
More from U.S. News
The Best Spices for your Health
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Your Healthy (But Still Tasty) Cookout Menu
Winning the Battle Against Inflammation: 5 Foods and Spices to Eat Now originally appeared on usnews.com
