First things first, inflammation in the body is completely natural. It's what helps the body defend itself against infection or injury and its primary aim is to protect your wellbeing. At times, however, inflammation can persist and when it lasts too long, it can become chronic. This can lead to unpleasant symptoms such as body pain, fatigue, and changes in weight. In fact, many common conditions such as rheumatoid arthritis, lupus, and heart disease, are linked to chronic inflammation.
Of course, the correct medication and treatment can help in treating chronic inflammation and the unpleasant symptoms that come along with it. But you shouldn't ignore what you're stocking your kitchen cupboards with either! That’s right, there are a number of healthy foods that can potentially help in combatting inflammation, controlling flare-ups, or even lessening pain. [1] These foods include:
- Berries
- Leafy vegetables
- Nuts
- Fatty fish
What are the best anti-inflammatory foods?
Anti-inflammatory foods aren’t just recommended for helping reduce inflammation, they’re also widely recognized as foods that will help improve your overall well-being![2] That's why if you’re hoping to begin an anti-inflammatory diet, chances are, you will recognize a lot of the foods on the list as ones that are already recommended to include in a balanced and healthy diet.
Berries
Strawberries, blueberries, raspberries; just about any type of berry has anti-inflammatory effects. Not only are berries packed with essential nutrients, but studies have shown that the antioxidants they contain may reduce your risk of certain conditions such as heart disease and diabetes.
Leafy vegetables
Dark leafy greens such as spinach, kale, and collards are jam-packed with the vitamins and minerals our bodies need to promote our overall wellbeing. On top of this, they are high in natural antioxidants which is the key to their anti-inflammatory effects so the next time you're in the grocery store, stock up on your greens!
Nuts
Nuts such as almonds and walnuts are a great addition to anti-inflammatory diets. Nuts are typically high in monounsaturated fats, otherwise known as 'healthy fat', and omega 3 fatty acids; both of which contain anti-inflammatory properties.
Fatty fish
If you're a fan of fish then you're in luck! Fatty fish such as salmon, mackerel, tuna, and sardines are all recommended as part of an anti-inflammatory diet. They are full of healthy fats such as omega-3 fatty acids which can help regulate the body's inflammation process.
Other foods recommended include:
- Tomatoes
- Olive oil
- Avocados
- Turmeric
- Green tea
See also: What is C-Reactive Protein?
What foods to avoid if you have inflammation?
While there are foods that can help in reducing inflammation, there are foods that are known to cause inflammation - these consist of refined carbohydrates, processed foods, red meats, and more specifically[4]:
- White bread and pastries
- Fried foods
- Sugar-sweetened drinks
- Steaks
- Burgers
- Margarine
Can you reduce inflammation quickly?
Unfortunately, there is no surefire way to reduce inflammation in the body overnight. Still, if you are concerned about inflammation, there are some steps you can take towards feeling some form of relief, these include:
- Reducing stress where possible
- Getting good quality sleep
- Following a healthy, balanced diet
- Staying hydrated
- Speaking with a healthcare professional about your concerns
If you’re curious about inflammation in your body, one of the most popular ways to do this is with a CRP Test. This can be done with your local doctor or from home with an at-home lab test that looks for inflammatory markers.
LetsGetChecked’s at-home CRP Test checks for inflammation in your body with online results available within 2-5 days. Our medical team will be on hand to answer any questions you may have throughout the process.
You should consider taking the test if:
- You are at risk for chronic inflammatory diseases including rheumatoid arthritis, lupus or vasculitis
- You are at risk for Crohn's disease
- You are at risk for bowel disorders
- You are overweight
- You require a risk assessment for cardiovascular diseases
- You require a risk assessment for cancers
See also: 10 Simple Tips for a Healthy Heart
References
- Harvard Health Publishing. Foods that fight inflammation. Online: Health.harvard.edu, 2018
- Mayo Clinic. How to use food to help your body fight inflammation. Online: Mayoclinic.org, 2019
- Harvard Health Publishing. Foods that fight inflammation. Online: Health.harvard.edu, 2018
- Mayo Clinic. How to use food to help your body fight inflammation. Online: Mayoclinic.org, 2019
