Advertising
Advertising

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

      Advertising

        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

                    Advertising

                      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]

                                  Advertising

                                  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]

                                                Advertising

                                                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

                                                          More by this author

                                                          Nena Tenacity

                                                          Screenwriter ∕ Filmmaker

                                                          Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation! A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

                                                          Trending in Health

                                                          1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

                                                          Read Next

                                                          Advertising
                                                          Advertising
                                                          Advertising

                                                          Last Updated on January 17, 2019

                                                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                                          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                                                          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                                                          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                                                          Why Is It Hard to Live A Peaceful And Happy Life?

                                                          Our Habitat Has Become Too Technological

                                                          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                                                          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                                                          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                                                          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                                                          Too Many People Don’t Want to Unplug

                                                          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                                                          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                                                          Listen carefully:

                                                          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

                                                          Advertising

                                                          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                                                          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                                                          8 Mindfulness Exercises to Start Practicing

                                                          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                                                          Are you ready for it? Let’s go!

                                                          1. Pray Daily

                                                          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                                                          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                                                          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                                                          Pray. You won’t regret it.[5]

                                                          2. Pay Attention to Your Inner Thoughts

                                                          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                                                          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                                                          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

                                                          Advertising

                                                          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                                                          This article can guide you to beat negative thoughts:

                                                          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                                                          3. Smile Often

                                                          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                                                          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                                                          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                                                          The moment that you smile unconsciously, you then know that you are truly happy.

                                                          4. Organize Your Working Desk

                                                          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                                                          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                                                          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                                                          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

                                                          Advertising

                                                          5. Celebrate Your Friend’s Victories

                                                          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                                                          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                                                          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                                                          6. Listen to Your Spouse/Partner

                                                          God put someone in your life for a reason. You might as well listen to him or her.

                                                          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                                                          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                                                          7. Give Yourself a Break from Technology

                                                          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                                                          How do you do that? This is my formula:

                                                          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                                                          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                                                          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

                                                          Advertising

                                                          If you score more than 35, you need to take action immediately.

                                                          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                                                          8. Go Exercise

                                                          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                                                          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                                                          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                                                          12 Benefits of Regular Exercise You Should Know

                                                          The Bottom Line

                                                          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                                                          It is possible to live a happy and peaceful life. It only depends on you.

                                                          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                                                          More Resources About Mindfulness

                                                          Featured photo credit: Lesly Juarez via unsplash.com

                                                          Reference

                                                          Read Next