diet-guide

People Suffering From Various Diseases Due to Chronic Inflammation

There is evidence that an anti-inflammatory diet and lifestyle changes may help reduce inflammation and improve symptoms of some common health conditions, which may help manage the symptoms.

There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation.

Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.

Types of Inflammation

Acute inflammation

Acute inflammation can have several causes, such as from pathogens invading the body, or tissue damage caused by toxic compounds. Usually, it manifests within two hours as an immediate response to bodily trauma, such as an injury or surgical procedure.

These symptoms may last for several days in the form of pain, redness and swelling of the skin.

Chronic inflammation is a different story.

Chronic inflammation may be caused by the body’s inability to remove invading pathogens or certain irritants or foreign materials. It can also be a symptom of an autoimmune disorder that you already have.

You may also be more likely to develop chronic inflammation if you have repeatedly experienced acute inflammation.

This type of inflammation can persist for months or even years. It can make you more vulnerable to developing more dangerous diseases if left untreated.

The extent and symptoms of chronic inflammation vary with its cause and the body’s ability to combat and overcome it.

17 Ways to Naturally Prevent and Reverse Inflammation

It is crucial to regulate your body's levels of inflammation in order to reduce the risk of, or prevent the development of any other dangerous diseases.

Get Rid of Toxic Products

You should remove any products that are delivered in cans. Most cans contain a lining of BPA, which is a known endocrine disruptor. Avoid canned soup, beans, oven cleaner, hairspray, shaving cream, and deodorant.

Eliminate Anti-Bacterial Products

Anti-bacterial products usually contain triclosan, which is an antimicrobial that disrupts your endocrine system and contributes to chronic inflammation.

Get Rid of Synthetic Fragrances

Many of the over 500 chemicals that are used to make fragrances are neurotoxic and could have a poisonous effect on the brain. Avoid candles, fabric softener, laundry detergent, air fresheners, room deodorizers, plugins, and cosmetics with synthetic fragrances.

Add Avocados to Your Diet

Avocados are rich in healthy fats such as lutein and oleic acid, as well as Vitamin E to alleviate joint and muscle inflammation. These powerful anti-inflammatory effects may even counterbalance less healthy food choices.

Add Spices to Your Diet

Spices such as cinnamon, cloves, garlic, ginger, rosemary, sage, and turmeric are all known to have strong anti-inflammatory properties. Daily use of these spices may help fight oxidative stress and whole-body inflammation that could be causing aches in your joints and body.

Get Plenty of Sleep

Sleep is the perfect inflammation remedy. You need to sleep 7-9 hours a night in order for your body to recover from the demands of the day before.

Soak Up Some Sun

It's important to go outside and soak up some sunshine for a natural source of Vitamin D. Deficiency in this vitamin correlates to increased inflammation.

Get Yourself a Massage

Research has shown that massage therapy produces positive, calculable changes in the endocrine and immune systems, which contributes to chronic inflammation.

Incorporate Fermented Foods into Your Diet

Adding fermented foods such as sauerkraut, kimchi, and miso to your diet supports the natural microbiome in your gut or GI tract, which is where the majority of your immune tissue resides.

Exercise Regularly

Research conducted on individuals over 70 has shown that, regardless of their weight or BMI, those who engaged in at least 2.5 hours of exercise weekly decreased their inflammation markers by at least 12%.

Do Yoga

By doing yoga poses such as the child's pose, triangle pose, forward fold, etc., you will help encourage fresh, oxygenated blood flow to your organs, muscles, and joints to reduce anxiety and stress, and reduce overall inflammation within the body.

Lose Weight

Individuals who are overweight tend to have more inflammation. Losing weight through dieting and exercise may help decrease the level of inflammation within their body.

Manage Your Stress Levels

Chronic stress has a positive correlation to inflammation. You can do yoga, set time aside for meditation, use biofeedback or guided imagery, or some other method to manage your stress throughout the day.

Break Bad Habits

You must break bad habits of overconsumption of alcohol, caffeine, nicotine, marijuana, etc., because they burden and tax your body quite heavily.

Consider Fasting

We know that fasting isn't for everyone. However, research has shown that intermittent fasting is beneficial in part due to the anti-inflammatory effects this pattern induces.

Meditation

Due to the important role that stress plays in inflammation, you may want to consider practicing mindful meditation. The mindfulness part is especially important because it plays into affecting your perception of your experiences and how you respond to them.

Control Blood Sugar

It goes without saying that you should avoid alcohol, high fructose corn syrup, hydrogenated oils, refined sugar, and trans fats in your diet. An easy rule to follow is to stay away from simple carbs, which come from white flour, bread, rice, sugar, etc.

Inflammatory Foods to Avoid

Alcohol
Bacon
Deli Meats
Canned Foods
Canola, Corn, Peanut, Rapeseed, Safflower, Soybean, or Sunflower Oil

Dairy
Hot Dogs and Sausages
Hydrogenated Oil
Smoked Meat
Soy

Peanuts
Peppers
Potatoes
Tomatoes
White Flour, Bread, or Rice

Anti-Inflammatory Foods to Add

One of the best ways that you can fight inflammation is through your diet. It's important that you eat as organically as possible to avoid artificial foods, colors, flavors, or other additives that may contribute to your body's levels of inflammation.

Fruits

Apples
Avocados
Blackberries
Blueberries
Cherries
Kiwis
Lemons
Limes
Raspberries
Watermelon

Vegetables

Artichoke
Arugula
Beets
Bok Choy
Broccoli
Carrots
Cauliflower
Cucumber
Kale

More Vegetables

Kelp
Mushrooms
Onions
Peas
Sprouts
Squash
Sweet Potato
Zucchini
Watercress

Proteins

Eggs
Chicken
Turkey
Lentils
Legumes
Split Peas
Legumes
Trout
Salmon
Halibut

Nuts and Seeds

Almonds
Cashews
Walnuts
Brazil Nuts
Macadamia Nuts
Hemp Seeds
Ground Flax Seeds
Chia Seeds
Sunflower Seeds

Grains

Black Rice
Buckwheat
Millet
Quinoa
Sorghum
Wild Rice

Oils

Grapeseed Oil
Extra Virgin Olive Oil
Coconut Oil
Avocado Oil
Toasted Sesame Oil
Walnut Oil
Flax Seed or Hemp Seed Oil (no heat)

Condiments

Apple Cider Vinegar
Raw Cacao Powder
Fresh or Dried Herbs
Carob Powder
Almond, Walnut, or Cashew Butter
Sunflower Seed Butter

Beverages

Seltzer
Coconut Water
Purified Water
Green Tea
Herbal Tea
Yerba Mate Tea
Medicinal Tea

Dr. Galland's TLC

True Liposomal

TLC is a proprietary blend of Black Cumin Seed with its most prominent and potent ingredient, Thymoquinone, as well as Curcumin and Luteolin. This blend is designed and manufactured with Liposomal Technology to help promote a healthy inflammation response in the body.

Learn more

Essential Guide to Take Steps to Manage Inflammation