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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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                                                          Last Updated on March 13, 2019

                                                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                                          Have you gotten into a rut before? Or are you in a rut right now?

                                                          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                                                          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                                                          1. Work on the small tasks.

                                                          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                                                          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                                                          2. Take a break from your work desk.

                                                          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                                                          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                                                          3. Upgrade yourself

                                                          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                                                          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                                                          4. Talk to a friend.

                                                          Talk to someone and get your mind off work for a while.

                                                          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                                                          5. Forget about trying to be perfect.

                                                          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                                                          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                                                          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                                                          6. Paint a vision to work towards.

                                                          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                                                          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                                                          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                                                          7. Read a book (or blog).

                                                          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                                                          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                                                          Check out the best selling books; those are generally packed with great wisdom.

                                                          8. Have a quick nap.

                                                          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                                                          9. Remember why you are doing this.

                                                          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                                                          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                                                          10. Find some competition.

                                                          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                                                          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                                                          11. Go exercise.

                                                          Since you are not making headway at work, might as well spend the time shaping yourself up.

                                                          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                                                          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                                                          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                                                          12. Take a good break.

                                                          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                                                          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                                                          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                                                          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                                                          More Resources About Getting out of a Rut

                                                          Featured photo credit: Joshua Earle via unsplash.com

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