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8 Anti-Inflammatory Foods to Include In Your Diet

8 Anti-Inflammatory Foods to Include In Your Diet

Inflammation in your body is a process that can be part of a normal immune response. The body needs it in many different situations, for example, without it we could not heal properly. Bad habits, work related stress, environmental pollution, and your diet in particular can create a situation of systemic or chronic inflammation in your body. This is a serious situation that you wish to avoid as most modern common life threatening diseases, such as heart disease, chronic pain, cancer, memory loss, and autoimmune diseases are very closely associated with a pre-existing condition of chronic inflammation.

Fortunately, Mother Nature gave use many options, backed by modern science, that we can use to prevent or manage such situations. Indeed, a lot very powerful anti-inflammatory compounds are present in some special food items.

Here are the 8 most powerful and delicious anti-inflammatory foods that you should include in your diet in order to prevent or fight inflammation.

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1. Ginger

Widely used in Asian cuisine for its aroma and flavour, ginger contains very potent anti-inflammatory and antioxidant compounds called gingerols, which have been valued for centuries and more recently researched by scientist. Many people with different kinds of arthritis are using it with great results to reduce pain and improve their mobility by significantly reducing their inflammation problems. Learning how to cook with ginger could become your most powerful strategy against inflammation. It is surely worth incorporating into your diet for its taste and overall effect.

2. Turmeric

This bright yellow spice can be used to give color, aroma or a slightly bitter taste to a recipe as it has long been used as a potent anti-inflammatory in Asian medicine and have also been shown in many modern scientific studies to be comparable to the popular drug ibuprofen, also known as Advil. But unlike Advil, turmeric doesn’t produce any toxicity. Turmeric can be added to a lot of recipe without altering the taste too much which gives you another powerful and convenient weapon to add to your anti-inflammatory arsenal.

3. Coconut Oil

Using coconut oil for cooking is a great idea. Not only this oil doesn’t generate toxic byproducts when cooked at high temperature like most oils do, but it also contains a special compound called lauric acid, which has been shown by research to have great anti-inflammatory properties.

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Also, one of the most important causes of chronic inflammation in the body is the imbalance of omega-6 to omega-3 ratio. Basically, what this means is that, on the one hand, you do not have enough omega-3 while, on the other hand, you just have too much omega-6. Most vegetable cooking oils, such as corn oil, canola oil, soybean oil and margarine are full of omega-6. Replacing them by coconut oil will enable you to attack the problem from two different angles.

4. Walnuts

They are awesome as a simple snack, for they are packed with vitamins and minerals. They are also a great addition to your diet due to the presence of some very special and unique compounds that are excellent anti-inflammatory nutrients and able to decrease the risk of prostate cancer and breast cancer significantly. Note that those compounds are mainly found in the thin darker skin that covers the nut inside the shell, so don’t forget to eat that part too!

5. Wild Fatty Fish

Those tasteful fatty fish like salmon, mackerel or sardines are all packed with omega-3 fatty acid that is one of your best weapon against chronic inflammations. Scientific studies that compared ibuprofen, also known as Advil, and omega-3 have demonstrated that they have equivalent effect in reducing arthritic pain! This is now a well-known fact, but you should also know 2 important things about those fatty fish.

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First, if it is farmed, and most likely fed with a corn-based diet as a result, means that the quantity of omega-3 will be significantly lower. For this particular reason, you need to look for wild ones. Second, omega-3 fatty acids are very delicate and can be destroyed if cooked at high temperature, for example when you go about deep-frying fish, so take your time and cook them slowly at a lower temperature.

6. Berries

Another set of convenient snacks that serve as anti-inflammatories include blackberries, blueberries, raspberries, strawberries and cranberries. They are full of flavonoids that are considered great antioxidants. Those flavonoids found in berries possess an abundance of anti-inflammatory properties that protect the cells against damage caused by inflammation. Those flavonoids are concentrated in the skin of the berries and usually give this great red to purple color to the fruit.

7. Cruciferous vegetables

They are great to add flavor and color to your favourite meals; broccoli, cauliflower, kale, cabbage and many others have been proven to be full of antioxidants and important vitamins such as Vitamin C and E that reduce oxidative stress, estrogenic activities, thus providing great help against inflammation while they are also great tools to prevent chronic diseases such as cancer or coronary artery disease.

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8. Beets

Delicious, affordable, and easy to find beets are the very unique sources of powerful nutrients called betalains. Those nutrients have been shown to provide strong antioxidant, anti-inflammatory, and detoxification properties. They act by inhibiting the pro-inflammatory – cyclooxygenase – enzymes and also help to repair the damage caused by inflammation at a cellular level. If prepared roasted, slow-cooked, or boiled, they can be an easy addition to your dinner meals.

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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