Is what you are eating causing inflammation?

Is what you are eating adding to your pain?

Find yourself feeling sluggish, stiff, achy joints and just generally struggle to get moving in the mornings?

Many foods can exacerbate inflammation in the body causing us more pain than we might naturally have.

Our lifestyle and nutrition should always be the first port of call when trying to reduce pain and ease inflammation yet so many of us don’t treat our bodies with the respect, care and attention it deserves.

The human body is a truly amazing thing and can put up with so much that we throw at it but sometimes it hits back. 

If we’re lucky, it will send us messages and if we act, and make changes then all is well again.

Reducing inflammation in the body through diet involves making choices that can help minimise inflammation and promote overall health.

Chronic inflammation is associated with various health conditions, including heart disease, arthritis, and certain autoimmune disorders.

You wouldn’t put diesel in a petrol car now, would you?  Yet we continuously pump our own bodies with toxins that are slowly damaging us day by day.
Once again it comes down to eating the right sort of foods and don’t forget, variety is key here.

  • Include plenty of fruits and vegetables in your diet, as they are rich in antioxidants and phytochemicals that can help combat inflammation.  Check to see if you are eating the rainbow of colours.  Also, look at how many different varieties you eat in a week, the more the better so try experimenting and buy one new vegetable a week to try.
  • Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which have anti-inflammatory properties.
  • Nuts and seeds, especially walnuts and flaxseeds, provide omega-3 fatty acids and other anti-inflammatory compounds.
  • Extra virgin olive oil contains monounsaturated fats and antioxidants that may help reduce inflammation.
  • Whole Grains – Choose whole grains over refined grains. Whole grains like brown rice, quinoa, and whole wheat contain fibre and nutrients that can have anti-inflammatory effects.
  • Lean Proteins –  Opt for lean protein sources, such as poultry, fish, beans, and legumes. These sources can provide essential amino acids without excess saturated fats found in red meats that can contribute to inflammation.
  • Spices and Herbs – Turmeric and ginger have natural anti-inflammatory compounds. Incorporate them into your cooking or consider taking supplements (under the guidance of a healthcare professional as turmeric shouldn’t be mixed with certain medications).

To get the full benefit of turmeric though it should be incorporated with a fat of some sort and cracked black pepper.

  • Garlic and onions also contain anti-inflammatory properties.
  • Reduce your intake of processed and packaged foods, which often contain trans fats, refined sugars, and other pro-inflammatory ingredients.
  • Limit Added Sugars – Yep, this is one of the biggest causes of inflammation.  A high sugar intake (& this includes hidden sugars in so-called ‘healthy’ alternatives) can contribute to inflammation. Get into the habit of checking food labels.  If it ends in ‘ose’ then it’s sugar.  Don’t get tricked into switching to so-called healthier options.  Sugar is sugar no matter how you dress it up and it’s having a huge impact on your health.
  • Some people may find relief from inflammation by choosing dairy alternatives like almond or soy milk instead of regular dairy, especially if they are sensitive to lactose or casein. 
  • Hydration – Drink plenty of water throughout the day to stay hydrated. Water helps flush toxins from the body and supports overall health. 

It’s important to note that our individual responses to foods can vary so if in doubt, consult with a specialist for a more personalised advice.

Also combining a healthy diet with regular physical activity, stress management, and adequate sleep can further support overall well-being and reduce inflammation even more.

If you feel you need a little help and support with your diet, exercise or stress management, hit reply to this email or come over and join the friendly and supportive community of our Facebook group.

sandra harnett fitness