Managing Inflammation: A Holistic Approach
Inflammation is a natural, beneficial process, such as when swelling occurs after twisting your ankle to promote healing. However, chronic inflammation can harm the body, leading to numerous health issues.
Nutrition to Fight Inflammation
When starting a new diet, focus on adding beneficial foods first, which helps reduce cravings for unhealthy options. Key elements include:
Blood Sugar Regulation: Balanced meals combining complex carbohydrates, plant-based proteins, and healthy fats help stabilise blood sugar, reducing inflammation and improving mood.
Anti-Inflammatory Foods: Incorporate ginger, turmeric (with black pepper), leafy greens, oily fish, and nuts. These foods contain essential nutrients like omega-3s, magnesium, and antioxidants, all of which reduce inflammation. Aim for colourful vegetables and herbs such as oregano and rosemary.
Hydrate Properly: Being dehydrated worsens inflammation dramatically!
Consume pre and probiotics and FIBRE! Probiotics found in kefir, yoghurt, and fermented foods like sauerkraut, kimchi, kombucha, tempeh, miso, and natto, support gut health, which is closely linked to mental health. Including these foods can help balance your gut microbiota, easing inflammation and improving any anxiety or depression. Prebiotics, including fibre-rich foods like dandelion greens, radish, onions, garlic, leeks, beans, oats, bananas, berries, asparagus, and whole grains, feed the beneficial bacteria in your gut, enhancing the positive effects of probiotics.
Avoid inflammatory foods, drinks and toxins: Smoking, alcohol, processed foods, artificial flavourings and sweeteners all worsen inflammation. Avoid processed vegetable oils like rapeseed and sunflower oil, when heated and processed these turn very inflammatory! Stick to Extra Virgin Olive Oil!
Vitamin D and Sunlight
Vitamin D is crucial for regulating inflammation. In the UK, where sunlight is limited, supplementing with vitamin D is essential, especially in the colder months.
Stress and Inflammation
Chronic stress elevates cortisol levels, which increases inflammation in the body. To manage stress, improve sleep and reduce inflammation:
• Mindful Practices: Yoga, meditation, and deep breathing can help.
• Regular Exercise: Walking, resistance training, and nature exposure are great for mental and physical health.
• Acupuncture: Acupuncture is an excellent tool for reducing inflammation and stress.
By adding these habits to your routine, you can manage inflammation naturally, improving your physical and mental well-being.
