There are many ways to reduce inflammation in your body.
Here are 10 quick tips for you:
Put down the donut – Refined white flour and sugary foods can mess with your hormones spiking insulin in your body and causing an inflammatory response. They can also pile on the pounds which in itself is an inflammatory situation.
Bin the margarine. Despite for years being told that vegetable oils were healthy, if you’ve got an inflammatory condition this is not true – in fact, margarine, along with sunflower and corn oils are rich in omega 6 fats which if eaten in excess can actually contribute to inflammation.
Switch to real butter and other healthy fats – coconut oil, olive oil, avocado, walnut and flaxseed oils are the good guys. You want to cook with coconut as it’s nice and heat stable, slow roast with olive (not at high temperatures as this can damage the fragile bonds) and dress your salads with extra virgin for omega 9 fats, or choose flax or walnut oils for super powered anti-inflammatory omega 3s.
Ditch the dairy – some dairy like greek yoghurt which is super high in protein or a nice organic probiotic yoghurt can be really healthy but it is also a common allergen and if skin issues are your thing, try removing it for a bit and see what happens – oat or nut milks (as long as you’re not allergic!) can be your friends instead.
Mix up your grains – even if you don’t have coeliac disease, gluten can cause trouble for a lot of people, so give the bread and pasta a miss and see how you get on. There’s loads of tasty and weird sounding alternatives – millet, quinoa (that’s keen-wah to you and me), amaranth and buckwheat are all gluten free and fun to experiment with, you can even try coconut or chickpea flour – crazy times. Check out this awesome buckwheat banana bread – yumtastic.
Eat a rainbow! If your plate looks like a day out at carnival then you’re winning! More colours means a wider range of vitamins and minerals and this means a whole lotta antioxidants – these are key little soldiers in combating inflammation.
Choose fish – it literally has superpowers! Oily fish like mackerel, herring, sardines, salmon and anchovies are packed full of omega 3 fats which can quite literally dampen that campfire, just make sure you eat it rather than chucking a bucket over yourself, your friends may not stick around for long.
If fish sounds a bit, well fishy… then get nutty with it! And seedy… Seeds and nuts are rich in healthy fats, chia seeds (chee-ah) and flax or linseeds have loads of omega 3 too if you can’t face the scaly ocean dwellers.
Feed your bacteria! Approximately 70% of our immune system is based in the gut so keeping your digestion ticking over nicely is a great way to support immune function – load up on prebiotic foods like bananas (particularly the green ones), onions, garlic and asparagus to help feed your friendly bacteria.
Lay off the booze – most of us enjoy a tipple now and again and as long as this we’re talking special events and the occasional glass of a good quality red then this is fine, but if you’re drinking a bit too regularly you might want to consider scaling things back a bit – the liver is our detoxification factory and needs to be kept as stress free as possible to make sure it can do it’s job to the best of it’s ability, if you’re knackered, sluggish and demotivated with a hangover, just think how your liver’s feeling!
That’s our quick tips for reducing inflammation in your body.