Reduce Inflammation Naturally

Do you suffer from chronic inflammation? 

Do you have joint pain? Arthritis? Gum disease? Does heart disease run in your family? Alzheimer's? What do all these have in common? You guessed it: inflammation.

Acute inflammation due to an injury (like a swollen ankle after a sprain) is simply the way the body responds in order to heal itself. But chronic inflammation is a completely different kettle of fish. Chronic inflammation can lead to serious diseases. The kind we all want to avoid.

During the month of March, I am cutting out all added sugar from my diet in order to reduce inflammation. This is an experiment to see if I have less joint pain when I eliminate sugar. Besides sugar, there are other foods that might contribute to inflammation: cheap vegetable and seed oils (soy, corn, canola) as well as trans-fats (any partially hydrogenated oils) and foods that are fried in these oils; all sweeteners including sugar, corn syrup, honey, etc; refined carbs including anything made from white flour (bread, muffins, cakes, cookies, etc.); processed meats like bologna, hotdogs, etc. For my experiment, I haven't eliminated all of these foods completely, but I normally eat very few of them anyway. 

In addition to eliminating the foods that cause inflammation, it's possible to select foods that reduce inflammation. If you eat a healthy, well-balanced diet, it's very likely you are already choosing many of these foods:

* fish high in omega-3 fatty acids such as wild-caught salmon, sardines, mackerel, etc.

* tomatoes and tomato-based sauces

* olives and olive oil

* leafy greens: spinach, romaine, collards, kale, arugula

* grass-fed dairy and other products including eggs, butter, ghee, etc.

* nuts and seeds such as walnuts, hemp, chia, and flax

* fruits high in antioxidants such as blueberries, pomegranates, etc.

Not all of the above foods will be right for everyone. Some people cannot tolerate dairy while others must avoid nightshades like tomatoes and peppers. Experiment for yourself to find what works best for you!

Reducing consumption of highly processed foods and increasing whole foods is the general idea. It's possible to do this little by little, rather than taking an extreme approach. If your lifestyle includes lots of refined and processed products, maybe begin to replace them one at a time with healthier choices. 

If you have already taken steps to reduce inflammation, what foods have you eliminated? Have you added any of these anti-inflammatory foods? Are you noticing the difference?