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What to eat to combat Inflammation
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What to eat to combat Inflammation

What to eat to combat Inflammation

Inflammation is your body’s natural defence response to anything foreign, an infection or injury. There are two main types of inflammation - acute and chronic. A small amount of inflammation in the body is a normal response however if your immune system loses control and results in excessive inflammation it can become a serious issue.

Inflammation can present itself as muscle or joint pain, weight issues, allergies, low energy and various medical conditions. Long term inflammation has been linked to major chronic diseases including high blood pressure and strokes.

Certain degrees of sore muscles and mild inflammation are expected post exercise and are important for the healing process. As each workout causes microscopic muscle fiber damage, inflammation works to repair the damage during the recovery period to promote muscle growth and resistance. However excessive inflammation can slow recovery, limit progress and gains and could cause training related injuries.

Stretching and allowing adequate time for rest and recovery each week will allow your muscles to heal and reduce muscle soreness and joint pain. Additionally a balanced diet with a little bit of extra help can assist the healing process and help your body to recover so you can train your best.

There are many circumstances, lifestyle factors and diet choices that cause and influence inflammation in our body. Processed and packaged foods are worse for you than you think and can impair your long term health. Diets lacking vegetables, specifically high in sugar, refined grains and trans fats have been proven to promote inflammation. Healthier lifestyle choices and improved eating habits can assist in reducing the amount of inflammation in your body.

Here are our favourite inflammation fighting foods to incorporate into your daily diet.

Fermented foods and liquids

Between 70% to 80% of your immune system lives in your gut. Feed it with junk and your gut will be weak with few defences, making it more susceptible to be bombarded by bad bacteria and open to inflammation and other gastrointestinal discomforts including bloating, constipation and diarrhea. Prolonged inflammation can cause damage to your body’s cells, tissue and weaken your immune system. When your immune system is impaired you are also more prone to general illness including colds and flus. Feeding your gut with good bacteria from fermented foods gives your system the best possible chance to fight unwanted bacteria and disease triggering inflammation before it's too late.

Nuts

Nuts are packed full of the healthy fats including polyunsaturated and monounsaturated fats with very little saturated fat. With Vitamin E, which may help protect the body from harmful free radicals assisting to reduce inflammation. Easy to add into your diet, they make excellent healthy snacks as is, added to salads, fruit and nut mixes or protein balls or desserts! Our favourites include almonds and walnuts.

Turmeric

This vibrant yellow spice is one of the most well known anti-inflammatory superfoods with good reason. Curcurmin is the active compount in Turmeric and is an extremely potent antioxidant and a powerful, active anti-inflammatory as it may help decrease swelling in the body. A bioactive substance, Curcumin works to fight inflammation at a molecular level. When paired with Black Pepper (specifically the compound called Piperine) or a healthy fat source it is even more potent and effective in our bodies. Turmeric is highly versatile and perfect enjoyed as a drink in lattes, salad dressings, curries, baking and desserts!

Ginger

The phytonutrient Gingerol is the main inflammation fighting factor present in Ginger. This spicy, anti-inflammatory root is a strong antioxidant also boasting digestion aiding properties. With a distinct, powerful flavour this spice is easy to incorporate into teas, smoothies or savoury dishes including curries and stir frys.

What if I told you you could get 1800mg of Fermented Turmeric and 660mg of active Ginger all in a 30ml shot? With an easy 12 billion probiotics and Black Pepper for optimal absorption included? Amazonia Raw Turmeric 1800 is your new best friend to help combat inflammation.

Reference

https://www.sciencedirect.com/science/article/pii/S0735109706013350?via%3Dihub

https://nuts.com/healthy-eating/anti-inflammatory-diet

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