On a daily basis, you are reminded either through the media or your own eyes, of the multitude of people who are ill with diseases such as cancer, alzheimer’s, arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD), obesity and more, that plague our society. What you cannot see, however, is the common denominator that is the core of each of these health conditions: silent inflammation.
Inflammation is a critical part of our optimal health – without it we would not be alive. This type of inflammation – Acute inflammation or what I call loud inflammation – because you know very well it is there; such as a sprained ankle, cut on the finger or head cold, is necessary to help us heal.
On the other hand, silent inflammation you do not know it is there until the health condition manifests – it is the silence that suggests danger. Yet, silent inflammation is there, 24/7, lurking always.. unbeknownst to the majority of people.
This is why it is crucial to reverse or prevent this type of low-level inflammation. Diet is critical to creating healthy cellular expression – including our fat cells. The silent inflammation of fat cells, or what I call FATflammation, are unhealthy fat cells that store fat and emit inflammatory molecules that effect not just a vicious cycle of fat storage, but our health as well.
ANTI-INFLAMMATORY FOODS CAN TRANSFORM YOUR HEALTH AND WEIGHT
The typical diet contains ultra-processed foods, sugars, products laced highly with sugar, salt and fat that have set up addiction for the average person. To move toward an anti-inflammatory diet, we essentially move away from the abundance of overly processed, nutritionally dead foods to specific foods that are nutrient dense with phytochemicals, antioxidants, vitamins and minerals. These micro-minerals help to create cells that function optimally from weight loss to optimal health.
Keep the following foods at close reach to help prevent and reverse lethal low-level inflammation.
Add These Top 10 Anti-Inflammatory Foods to Your Diet for Powerful Health Changes:
The compound curcumin, in the peppery spice turmeric is responsible for the powerful anti-inflammatory effects. Turmeric is so effective, that research shows it is far more potent than aspirin (Bayer etc) or ibuprofen (Advil, Motrin).
If you have knee pain, regularly spicing up your meals with fresh ginger may help. Ginger is a root that helps reverse inflammation, particularly joint inflammation. Ginger helps regulate the overactive inflammatory immune response as well as remove toxins in the body.
♦ Chia Seeds
Chia seeds are very tiny seeds that are considered a super food and for good reason. Chia seeds, which are high in omega 3 healthy fat, antioxidants and fiber and help to reduce chronic cellular inflammation, fat cell inflammation, insulin resistance and improve circulation, lower cholesterol, triglyceride levels and lower high blood pressure. Opt for 1-2 tablespoons daily.
♦ Sacha Inchi Seeds
The Sachi Seed or Sacha Inchi Nuts is a relatively new seed that comes from South America. These delicious crunchy seeds are a potent anti-inflammatory source that helps reverse cellular inflammation and fat cell inflammation, resulting in weight loss and optimal health. Sacha Inchi helps to create more serotonin that makes one feel calm and peaceful, serotonin also helps to suppress the appetite and lower food cravings.
♦ Green Leafy Vegetables
Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an important nutrient weight loss and maintenance because leafy greens such as spinach or lettuce, keeps you feeling full and helps control your hunger. Eat leafy greens at least once a day to benefit.
Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds. Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
♦ Olive Oil
Olive oil is a very nutrient-dense oil that is loaded with powerful nutrients that may reduce your risk of chronic diseases. Not only does olive oil boost health naturally, it also fights inflammation and helps to protect your blood cholesterol from oxidation – a key player in heart disease.
Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP) and it helps change gene expression that fights inflammation.
This tiny antioxidant powerhouse packs a powerful anti-inflammatory punch. Blueberries are high in phytochemicals that confer anti-inflammatory protection against many diseases such as cancer and dementia, Blueberries also reduce fat cell inflammation (especially belly fat), creating a healthy fat cell that releases stored fat. Freezing blueberries maintains the berry’s nutritional density.
♦ Wild Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild salmon or rainbow trout in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements or a vegan source such as Algae-Derived DHA supplement.
♦ Probiotic Foods
Our intestinal flora can be a dominant and vigorous driver of inflammation. The majority of folks have a gut filled with unhealthy bacteria due to the excessive intake of unhealthy foods such as sugar, white flour products and junk foods that feed unhealthy gut bacteria. Know that you can’t fight inflammation without addressing your gut.
Simply adding probiotic foods or cultured/fermented foods has a powerful and positive effect upon your overall health, mood, and weight. Probiotics have the ability to modulate the immune response and aid in decreasing inflammation to help you lose weight and create optimum health. Add in cultured foods such as: yogurt (no sugar), kefir, pickles, sauerkraut, olives, cottage cheese and many more.
Diet is a key component to reduce and reverse low-level chronic inflammation. Small and consistent shifts have a powerful impact upon health, weight and mood.
LORI SHEMEK, Ph.D., is a leading researcher in fat cells and the owner of DLSHealthWorks, a company she created to help men and women conquer their issues with weight and self-esteem. Her work has been featured in Ladies’ Home Journal, Shape, Woman’s Day, The Rikki Lake Show, ABC, CNN, NPR, FOX News, and The Huffington Post, which recognized her as one of the nation’s top diet and nutrition experts.
Her background in psychology, nutrition and life coaching allows her to see insights that brings together science research with the real world. Not only does she look into well-researched articles, she also collaborates with top experts so that others can benefit from. Her latest book, How to Fight FATflammation, is a result of much of that work
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