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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 April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

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Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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