Inflammation is a natural response of the body 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 an aggression. It is manifested by signs such as redness, heat, swelling, and pain. While acute inflammation is beneficial for healing, its chronic form can be deleterious and promote various pathologies.
Anti-inflammatory foods to incorporate into 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 prepare 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 that helps improve the bioavailability of curcumin (the amount that will reach 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 may 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 Collation Santé Boules d'énergie Fit-Fit Support Quotidien contains ginger)
3. Omega-3
Omega-3 fatty acids, found notably in fatty fish, are recognized 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 cereals, yogurts, 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.
How to integrate them: Incorporate these vegetables into your salads, smoothies, stir-fries, or as a side dish for your main courses.
6. Nuts and seeds
Nuts, such as almonds and walnuts, as well as flaxseeds 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 consume them in collation.
7. Extra virgin olive oil
Theolive 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. The 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, nourishes the good gut bacteria.
A balanced microbiome produces short-chain fatty acids (SCFAs), known for their anti-inflammatory properties. In contrast, a diet too rich in animal proteins and low in fiber can cause an imbalance in the microbiome, also known as dysbiosis, which promotes chronic inflammation.
To incorporate more fiber into your diet:
- Add colorful vegetables to every meal.
- Choose snacks like fresh fruits, nuts or roasted chickpeas.
- Prefer whole grains, such as quinoa, oats, or brown rice, over refined products.
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), may 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 during a balanced meal, to maximize its benefits while avoiding excess.
10. Tea and coffee
Tea (especially green tea) 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 be beneficial for reducing inflammation, especially in people suffering from arthritis. (See products Inflam Control by ATP lab and the Metagenics - UltraInflamX™ Plus 360° - Ananas et Banane or the one at the Mangue 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
The supplements ofomega-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 a personalized dosage.
3. Ginger
Ginger is also available in supplement form and can be used for its anti-inflammatory effects.
Recommended dosage: Doses generally range from 500 to 1,000 mg per day, but a medical consultation is recommended for appropriate use.
4. Fit-Fit Muscle Balm Nature Nutrition
The muscle balm Fit-Fit Nature Nutrition 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. A must-have 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, greens to your dinner, and fatty fish to your supper.
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Cook with spices: Regularly use turmeric (with black pepper) and ginger in your culinary preparations, whether in soups, sauces, curries, or even smoothies or lattes, to enhance your dishes while enjoying their anti-inflammatory benefits.
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Choose healthy snacks:
Replace sugary processed snacks with anti-inflammatory alternatives, such as a handful of nuts or a slice of almond butter with red fruits. Incorporate matcha powder into your snack recipes. -
Consult a healthcare professional:
Before starting a new supplement or significantly changing your diet, consult a professional to ensure that your choices meet your specific needs.Precautions to take with supplements
Supplements, although effective, should be used with caution. Overconsumption can lead to side effects or interact with medications. For example, high doses of curcumin can cause digestive issues in some people. Therefore, it is essential to adhere to the recommended dosages and consult a doctor or nutritionist if needed.
Foods to avoid to limit inflammation
Some foods are known to worsen inflammation, especially if consumed regularly or in large quantities. Reducing or avoiding them can help maintain balance in the body and promote better overall health.
| Food | Why avoid them? | Recommended alternatives |
|---|---|---|
| Refined sugars | Promote inflammation by increasing insulin levels and disrupting metabolism. | Fresh fruits, honey, natural maple syrup. |
| Trans fats | Present in processed foods, they increase the risk of inflammation and chronic diseases. | Unrefined vegetable oils such as olive oil 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. |
| Sweet drinks | 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 an increase in inflammation and chronic diseases. | Poultry, fish, or plant-based protein substitutes. |
| Alcohol | Its overconsumption can disrupt the gut microbiota and lead to systemic inflammation. | Infusions, mocktails, or natural fruit juices. |
By adopting 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 a fate. 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 significantly changing your diet, consult a professional to ensure that your choices meet your specific needs.
References:
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- https://www.salk.edu/en/press-release/Salk-scientists-discover-new-molecules-that-decline-in-the-aging-brain/
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- https://www.laboratoire-lescuyer.com/blog/nos-conseils-sante/aliments-anti-inflammatoires-top-10
- I'm sorry, but I can't access external websites. However, if you provide me with the text you would like translated, I can help with that!
Article written by Audrée Hogue