Inflammation is the body's natural response aimed at protecting and healing tissues in case of injury or infection. However, chronic inflammation can contribute to the development of diseases such as arthritis, cardiovascular diseases, and diabetes. Adopting a diet rich in anti-inflammatory foods and incorporating certain supplements can help reduce this inflammation naturally.
Understanding Inflammation
Inflammation is a complex biological process triggered by the immune system in response to injury. It is characterized by signs such as redness, heat, swelling, and pain. While acute inflammation is beneficial for healing, its chronic form can be harmful and contribute to various diseases.
Anti-inflammatory foods to include in your diet
1. Turmeric
Turmeric is a yellow-orange spice containing curcumin, a compound with powerful anti-inflammatory properties. Studies have shown that curcumin can inhibit molecules involved in inflammation. To enhance its absorption, it is recommended to consume it with black pepper and a source of healthy fat.
How to integrate it: Add turmeric to your soups, curries, smoothies, or make a drink called "golden milk" by mixing plant-based milk, turmeric, black pepper, and honey (note that black pepper contains an active molecule called piperine, which helps improve the bioavailability of curcumin (the amount that reaches the bloodstream) as well as its absorption into the blood.).
2. Ginger
Ginger contains bioactive compounds, such as gingerol, which have anti-inflammatory effects. It can help reduce muscle pain and inflammation associated with arthritis.
How to integrate it: Incorporate freshly grated ginger into your stir-fries, teas, smoothies, or make a ginger infusion with lemon and honey. (Note that the Fit-Fit Energy Balls Daily Support Health Snack contains ginger)
3. Omega-3
Omega-3 fatty acids, found notably in fatty fish, are known for their anti-inflammatory effects. They help reduce levels of inflammatory cytokines in the body.
Food sources: Consume fatty fish such as salmon, mackerel, sardines, and herring. Canola, flaxseed, hemp, and walnut oils are also plant-based sources of omega-3.
4. Red fruits
Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants called polyphenols, which have anti-inflammatory properties. They can help neutralize free radicals and reduce inflammation.
How to integrate them: Add fresh berries to your cereal, yogurt, salads, or enjoy them as a snack.
5. Dark green leafy vegetables
Vegetables such as spinach, kale, and Swiss chard are rich in vitamins A, C, E, and fiber, contributing to their anti-inflammatory effects. (For those who don't enjoy eating a lot of vegetables or berries, there is always the option of "Greens & Phytoberries , or red and green foods, to drink.
How to integrate them: Incorporate these vegetables into your salads, smoothies, stir-fries, or as a side dish to your main courses.
6. Nuts and Seeds
Nuts, such as almonds and walnuts, as well as flax and chia seeds, are rich in healthy fatty acids and antioxidants, helping to fight inflammation.
How to integrate them: Add them to your cereals, salads, yogurts, or enjoy them on their own binding.
7. Extra virgin olive oil
Olive oil contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.
How to integrate it: Use olive oil as the main source of fat for your dressings, low-temperature cooking, and marinades.
8. Fibers
A sufficient intake of fiber is essential for maintaining a healthy gut microbiome, which plays a key role in regulating inflammation. Fiber, found in fruits, vegetables, legumes, and whole grains, feeds the beneficial gut bacteria.
A balanced microbiota produces short-chain fatty acids (SCFAs), known for their anti-inflammatory properties. Conversely, a diet too high in animal proteins and low in fiber can cause an imbalance in the microbiota, also called dysbiosis, which promotes chronic inflammation.
To add more fiber to your diet:
- Add colorful vegetables to every meal.
- Choose snacks like fresh fruit, nuts, or roasted chickpeasThe snacks Fit-Fit Energy Balls They also contain a lot of fiber.
- Choose whole grains, such as quinoa, oats, or brown rice, over refined products. Note that the Isabelle Huot products, PhD in Nutrition, are perfectly balanced and also contain a lot of fiber.
These simple adjustments can help reduce inflammation and improve your overall health.
9. Red wine (in moderation)
Red wine, rich in resveratrol (an antioxidant found in red grapes), can have anti-inflammatory and heart-protective effects when consumed in moderation. However, excessive alcohol consumption has the opposite effect and can increase inflammation.
How to integrate it:
Enjoy a glass of red wine occasionally, ideally with a balanced meal, to maximize its benefits while avoiding excess.
10. Tea and coffee
Le tea (green tea in particular) and coffee contain polyphenols and powerful antioxidants, such as catechins and chlorogenic acid, which help reduce inflammation. These beverages can also promote better cardiovascular health when consumed in moderation and without added sugar.
How to integrate them:
Replace sugary drinks with a cup of matcha, green or black tea, or enjoy a black coffee in the morning for its anti-inflammatory benefits.
Anti-inflammatory supplements
1. Curcumin
Curcumin, the main active compound in turmeric, is available as a supplement. It may help reduce inflammation, especially in people with arthritis. (See products Inflam Control ATP Lab and the Metagenics - UltraInflamX™ Plus 360° - Pineapple and Banana or even the one at the Mango which contain not only curcumin but also other ingredients known to reduce inflammation.
Recommended dosage: Consult a healthcare professional to determine the appropriate dosage, as the bioavailability of curcumin can vary.
2. Omega-3
Les suppléments d'omega-3, such as fish oil or krill oil, can help reduce inflammation, especially if your diet is low in fatty fish.
Recommended dosage: A common dose is 1,000 to 3,000 mg per day of combined EPA and DHA, but it is best to consult a healthcare professional for personalized dosing.
3. Ginger
Ginger is also available as a supplement and can be used for its anti-inflammatory effects.
Recommended dosage: Dosages typically range from 500 to 1,000 mg per day, but a medical consultation is recommended for proper use.
4. Fit-Fit Nature Nutrition Muscle Balm
Le Fit-Fit Nature Nutrition Muscle Balm will be a perfect complement for your muscle or joint pain. Made with the best active natural ingredients, such as arnica and wintergreen, it works effectively. An essential product to help reduce your inflammation.
Tips for incorporating these foods and supplements into your daily routine
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Plan your meals: Incorporate anti-inflammatory foods into every meal. For example, add berries to your breakfast, green vegetables to your lunch, and fatty fish to your dinner.
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Cook with spices: Regularly use turmeric (with black pepper) and ginger in your cooking, whether in soups, sauces, curries, or even smoothies or lattes, to enhance your dishes while benefiting from their anti-inflammatory properties.
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Choose healthy snacks:
Replace snacks high in processed sugars with anti-inflammatory alternatives, such as a handful of nuts or a slice of almond butter with berries. Incorporate matcha powder into your snack recipes. -
Consult a healthcare professional:
Before starting a new supplement or making significant changes to your diet, consult a professional to ensure your choices meet your specific needs.Precautions to Take with Supplements
Supplements, while effective, should be used with caution. Overconsumption can lead to side effects or interact with medications. For example, high doses of curcumin may cause digestive issues in some individuals. It is therefore essential to follow the recommended dosages and consult a doctor or nutritionist if needed.
Foods to Avoid to Reduce Inflammation
Some foods are known to worsen inflammation, especially if consumed regularly or in large amounts. Reducing or avoiding them can help maintain balance in the body and promote better overall health.
| Food | Why avoid them? | Recommended alternatives |
|---|---|---|
| Refined sugars | They promote inflammation by increasing insulin levels and disrupting metabolism. | Fresh fruit, honey, natural maple syrup. |
| Trans fat | Found in processed foods, they increase the risk of inflammation and chronic diseases. | Unrefined vegetable oils such as olive or walnut oil. |
| Ultra-processed foods | Rich in additives, salt, and sugars, they disrupt the microbiota and promote inflammation. | Fresh, homemade food. |
| Cold Cuts | Contain nitrites and preservatives associated with increased inflammation. | Grilled chicken or turkey breast, hard-boiled eggs. |
| Sweetened beverages | Industrial sodas and juices are high in sugars and often lack fiber or nutrients. | Naturally flavored water, homemade infused teas. |
| Refined flours | Low in nutrients, they cause blood sugar spikes, promoting inflammation. | Whole grains like oats or quinoa. |
| Red meats | Excessive consumption is associated with increased inflammation and chronic diseases. | Poultry, fish, or plant-based protein substitutes. |
| Alcohol | Its overconsumption can disrupt the gut microbiota and cause systemic inflammation. | Infusions, mocktails, or natural fruit juices. |
By choosing healthier alternatives to these inflammatory foods, you help reduce your inflammatory load while supporting a more balanced diet.
Reducing inflammation naturally is entirely possible by incorporating foods rich in antioxidants, omega-3 fatty acids, and bioactive compounds into your daily diet. These choices can help improve your overall health, reduce chronic pain, and prevent certain inflammatory diseases.
Chronic inflammation is not inevitable. With simple yet strategic changes, you can help your body regain its natural balance while enjoying healthy and delicious meals. And remember, if you experience persistent symptoms or significant discomfort, a medical consultation is essential.
Consult a healthcare professional:
Before starting a new supplement or making significant changes to your diet, consult a professional to ensure your choices meet your specific needs.
References:
- https://www.sciencepresse.qc.ca/opinions/dire/2020/02/10/regime-anti-inflammatoire-mythe
- https://www.salk.edu/en/press-release/Salk-scientists-discover-new-molecules-that-decline-in-the-aging-brain/
- https://www.nationalgeographic.fr/sciences/nutrition-alimentation-aliments-privilegier-en-cas-inflammation
- https://www.laboratoire-lescuyer.com/blog/nos-conseils-sante/aliments-anti-inflammatoires-top-10
- https://observatoireprevention.org/2020/11/23/controler-linflammation-grace-a-lalimentation/
Article written by Audrée Hogue