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How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation!

How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation!

Inflammation – Should we worry?

Health advocates are always referring to inflammation, but in actual fact what are they really talking about?

Inflammation is basically a natural process of the body, the body’s chemical messengers encourage a process or an immune response.

But the kind we hear about in the new-age health context is not merely like a broken ankle or a cut; it is the chronic, pervasive low-level of inflammation.

Studies indicate that inflammation affects almost everything from from hip fractures, acid reflux and neuro-degenerative diseases. Many diseases that plague society like arthritis, diabetes, high blood pressure, inflammatory bowel disease and asthma are tied to one common denominator: Inflammation

Prominent wellness community voices believe inflammation is the root of many diseases. Our current age of environmental pollutants, obesity and high stress levels is a calling for us to do away with some inflammation myths.

Fast Facts on Inflammation

  • Inflammation is a self-protection mechanism, an immune response of the body to alleviate harmful stimuli and begin the healing process. Our wounds, infections and tissue damages heal with inflammation. But when this process gets out of control, for instance in a case of rheumatoid arthritis, it damages the body. It plays a role in disorders like obesity, cancer and heart disease.
  • The initial stage of inflammation is termed irritation, it then turns into inflammation.
  • The discharge of pus follows the inflammation granulation stage, the wound formation and round tissue masses.
  • Note that inflammation is an element of the healing process. Reducing inflammation is necessary is some cases, but not always.

Types of Inflammation

Acute inflammation: Starts with a rapid onset and becomes severe quickly.

Chronic inflammation: Long-term cases of inflammation that can last for months or years. Chronic inflammation can cause several conditions and diseases including rheumatoid arthritis, some cancer types, atherosclerosis,
hay fever and others.

Lifestyle choices that compose of food that we eat each day can either balance anti-inflammatory body compounds or tip one end of the scale.

10 Foods to Avoid in a Anti-Inflammation Diet

Incorporating natural foods that are anti-inflammatory foods in diets is as important as avoiding or reducing foods that promote inflammation.

1. Sugars

    An excess of sugar intake is known to cause tooth decay.[1] Moreover it is linked to obesity, chronic diseases like metabolic syndrome, and diabetes. Recent studies prove that sugar and dairy causes acne.

    2. Dairy

      Approximately sixty percent of the population in the world are unable to digest milk.[2] Milk is an allergen that triggers inflammatory responses. These are inclusive of stomach distress like constipation and diarrhea as well as skin conditions like skin rashes, hives, acne and also breathing difficulties.

      3. Cooking Oil

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        Common cooking oils that are used in restaurants and homes have high omega-6 fatty acids and low omega-3 fats.[3] This imbalance promotes inflammatory diseases like cancer and heart disease.

        4. Trans fats

          Trans fats increase ‘bad’ cholesterol and lower ‘good’ cholesterol levels.[4] They promote inflammation, insulin resistance, obesity and lead to degenerative illnesses. They are found in deep fried foods, commercially baked items, fast foods, and foods prepared with margarine, hydrogenated oil and vegetable shortening.

          5. Meat produced commercially

            Meat produced commercially results in animals that are fed with high inflammatory diets like high omega 6 fats and low omega 3 fats.[5] They gain fat as they are kept in compressed environments and given antibiotics and hormones to grow faster. This meat should be avoided.

            6. Alcohol

              Regular alcohol consumption causes inflammation of the larynx, esophagus and liver.[6] This chronic inflammation promotes the growth of tumors leading to cancer.

              7. Processed and Red Meat

                Medical Studies have located a molecule that is not naturally produced by humans (Neu5Gc).[7] After this compound is ingested, the body begins to develop anti-Neu5Gc antibodies that trigger chronic inflammation. This inflammation is linked to heart disease and cancer.

                8. Refined Grain

                  Many grains that we eat are refined. They are devoid of vitamin B and fiber in contrast to unrefined grains.[8] Refined grains are equal to empty calories. The high glycemic causes degenerative diseases like coronary disease, cancer and diabetes. These are found in many products, the most common are: white rice, white bread, white flour, noodles, pastries, pasta and biscuits.

                  9. Artificial Additives

                    Artificial food additives like monosodium glutamate (MSG) and aspartame triggers of inflammatory responses, affecting people that already suffer from conditions like rheumatoid arthritis.[9] Packaged foods usually artificial food additives. Read the labels carefully to weigh the risks.

                    10. Frozen Yogurt

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                      The mixture of dairy and sugar is not a good combination and will have harmful effects even though it may sound healthy.[10] Foods that are high in sugar levels and saturated fat spur inflammation as they cause over-activity in immune systems, lead to fatigue, joint pain, fatigue and blood vessels damage.

                      When we address inflammation with foods that are anti-inflammatory we alleviate symptoms and even cure many of them.

                      20 Foods that Fight Inflammation

                      1. Dark Leafy Greens

                        Vitamin E is key to protect the body against molecules that are pro-inflammatory (cytokines). A good source of this vitamin is dark green vegetables like swiss chard, spinach, broccoli and kale.[11] Cruciferous and dark green vegetables have a higher concentrations of nutrients inclusive of iron and calcium, as well as disease fighting elements.

                        2. Fatty Fish

                          Oily fish, like mackerel, salmon, sardines and tuna have high omega-3 fatty acids that reduce inflammation.[12] Add fish to menus, boiled or steamed rather than fried, salted or dried.

                          3. Nuts

                            Nuts like almonds are rich in vitamin E, calcium and fiber. With high levels of an omega 3 fat type, alpha-linolenic acid, they fight inflammation. Nuts are full of antioxidants that help repair the damage by inflammation.

                            4. Soy Foods

                              Studies have shown that soy products are effective for anti-inflammation.[13] At a cellular level they are a defense against cancer and cardiovascular disease, osteoporosis as well as menopausal symptoms.

                              7. Celery

                                Research about celery has identified it for anti-inflammatory health benefits, including protection against the digestive inflammation tract itself.[14]

                                8. Peppers

                                  Peppers are high in antioxidants and vitamin C and therefore possess powerful effects of anti-inflammation.[15]

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                                  9. Tomatoes

                                    Red, juicy tomatoes are lycopene rich, which is known to reduce inflammation in the body and lungs. Cooked tomatoes have more lycopene than raw tomatoes. The consumption of tomato juice is also beneficial.

                                    10. Beets

                                      This bright red color veggie is equally brilliant in its antioxidant properties.[16] It reduces inflammation and protects against heart disease and cancer as it has good fiber and folate.

                                      11. Garlic and Onions

                                        These pungent vegetables are anti-inflamm atory superstars.[17] The compounds of garlic lower inflammation boosting substance. Onions help to inhibit agents that cause inflammation in arthritis. Eating raw garlic is best.

                                        12. Olive Oil

                                          Olive oil is the best additions to healthy heart diets and lung functioning.[18]

                                          13. Cherries

                                            Research has shown that tart cherry juice helps athletes to recover faster from workouts that are intense, and decrease muscle pain.[19]

                                            14. Berries

                                              All fruits help to fight inflammation as they have a high fiber content. Berries are stronger in anti inflammatory properties as a result of rich antioxidants.[20]

                                              15. Turmeric

                                                Turmeric, the bright colored relative to ginger is a disease-preventive agent due to anti inflammatory components and is a beneficial addition to dishes.[21]

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                                                16. Ginger

                                                  Ginger has amazing benefits and ingesting ginger, either by drinking ginger tea or sprinkling ginger on foods, is said to even reduce arthritis pain, muscle pain and improves movement agility.[22]

                                                  17. Dark Chocolate

                                                    Recent research revealed that gut bacteria ferments and breaks down dark chocolate components turning them into anti-inflammatory healthy compounds.[23]

                                                    18. Broccoli

                                                      The health benefits of broccoli, a cruciferous vegetable, are numerous.[24] If you eat broccoli on a regular basis, the health benefits that are provided are amazing.

                                                      19. Black Beans

                                                        High in fiber and protein, black beans are a great healthy food choice that reduce inflammation.[25]

                                                        20. Pineapple

                                                          Pineapple contains enzymes that reduce inflammation and swelling in the body.[26] Pineapple is great in vitamin C, for a healthy immune system and is best when eaten raw and ripe.

                                                          A Superfood Anti-inflammatory Recipe

                                                          Carrot Salad with Ginger and Turmeric

                                                          This superfood combination of turmeric, carrots and ginger contains flavor compounds making them favorites in the culinary world. To top it of, the curative power of these ingredients has been East Indian and Chinese Ayurvedic medicine cures for many millennia.

                                                          Featured photo credit: http://drbrocchini.com via drbrocchini.com

                                                          Reference

                                                          [1]Mercola: Sugar Industry Secrets Exposed
                                                          [2]Critical Reviews in Food Science and Nutrition: Dairy products and inflammation: A review of the clinical evidence
                                                          [3]Authority Nutrition: 6 Reasons Why Vegetable Oils Can be Harmful
                                                          [4]Authority Nutrition: Why Are Trans Fats Bad For You? The Disturbing Truth
                                                          [5]Owlcation: Dangerous Health Risks of Meat – New Evidence
                                                          [6]Alcohol Journal: Alcohol and inflammation and immune responses: Summary of the 2005 Alcohol and Immunology Research Interest Group (AIRIG) meeting
                                                          [7]US San Diego News Center: How Eating Red Meat Can Spur Cancer Progression
                                                          [8]Authority Nutrition: Why Refined Carbs Are Bad For You
                                                          [9]Archives of Disease in Childhood: The effects of a double blind, placebo controlled, artificial food colourings and benzoate preservative challenge on hyperactivity in a general population sample of preschool children
                                                          [10]Huffington Post: The Sad, Sad Truth About Frozen Yogurt
                                                          [11]United States of Agriculture Agricultural Research Service: Dark Green Leafy Vegetables
                                                          [12]National Health Service: Oily fish: mighty omega-3 or codswallop?
                                                          [13]Nephrology Dialysis Transplantation: Positive effect of dietary soy in ESRD patients with systemic inflammation–correlation between blood levels of the soy isoflavones and the acute-phase reactants
                                                          [14]The World’s Healthiest Food: Celery
                                                          [15]Ethnopharmacology: Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach
                                                          [16]Health: 14 Foods That Fight Inflammation
                                                          [17]Health: 14 Foods That Fight Inflammation
                                                          [18]Health: 14 Foods That Fight Inflammation
                                                          [19]Health: 14 Foods That Fight Inflammation
                                                          [20]Health: 14 Foods That Fight Inflammation
                                                          [21]Dr Weil: 3 Reasons To Eat Turmeric
                                                          [22]British Journal of Anaesthesia: Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials
                                                          [23]Mercola: Scientists Probe Dark Chocolate’s Health Secrets
                                                          [24]Cancer Prevention Research: Dietary Sulforaphane-Rich Broccoli Sprouts Reduce Colonization and Attenuate Gastritis in Helicobacter pylori–Infected Mice and Humans
                                                          [25]Medical News Today: Black Beans: Health Benefits, Facts, Research
                                                          [26]body+soul: Pineapple helps relieve inflammation

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                                                          Nena Tenacity

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                                                          How to Keep Yourself Awake at Work Without Caffeine

                                                          How to Keep Yourself Awake at Work Without Caffeine

                                                          Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

                                                          But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

                                                          Sight – Visual Stimulation

                                                          The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

                                                          1. Maximize your exposure to light.

                                                          Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

                                                          Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

                                                          2. Exercise your eyes (or give them a break).

                                                          Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

                                                          Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

                                                          Take regular breaks with deliberate blinking and looking out into the distance.

                                                          3. Take note of your environment.

                                                          Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

                                                          By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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                                                          Hearing – Auditory Stimulation

                                                          What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

                                                          4. Engage in conversation.

                                                          Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

                                                          Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

                                                          Learn how to practice better listening from this guide:

                                                          Why Listen to Reply Instead of Understand Is the Key to Failure

                                                          5. Listen to upbeat music.

                                                          Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

                                                          Sing, whistle, and hum along if you can. Plug in the earphones if you must.

                                                          Smell – Olfactory Stimulation

                                                          If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

                                                          6. Work your nose.

                                                          Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

                                                          If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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                                                          Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

                                                          Taste – Gustatory Stimulation

                                                          If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

                                                          7. Have a good breakfast.

                                                          Start off with the most important meal of the day.

                                                          Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

                                                          Nix the heavy stuff like sausages, greasy eggs or pancakes.

                                                          Need some breakfasts inspirations? Check out these ideas:

                                                          20 Healthy Breakfast Choices That Will Save You Time

                                                          8. Drink lots of water.

                                                          Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

                                                          So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

                                                          How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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                                                          Think that you’ve been drinking too little water? Try these friendly reminders:

                                                          3 Best Apps To Help You Drink Much More Water

                                                          9. Eat energy-boosting snacks.

                                                          Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

                                                          Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

                                                          Here you can find some healthy snack ideas:

                                                          25 Healthy Snack Recipes To Make Your Workday More Productive

                                                          Touch – Tactile Stimulation

                                                          Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

                                                          10. Splash cold water on your face.

                                                          Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

                                                          This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

                                                          5 Surprising Benefits of Cold Showers

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                                                          11. Use acupressure.

                                                          Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

                                                          Watch this video to learn about the acupressure points you can try:

                                                          12. Get moving.

                                                          Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

                                                          And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

                                                          You can also try some simple stretches and exercises at your desk:

                                                          Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

                                                          Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

                                                          Featured photo credit: Pexels via pexels.com

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