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Inflammation
Reset
Over 30 of the best inflammation fighting
foods, drinks, herbs and spices. Fight
inflammation, detox and reset your health
faster.
Table of Contents
1. What is Inflammation?

2. 13 of the Best Natural Anti

Inflammatory Foods

3. 10 Natural Anti-Inflammatory
Herbs and Spices

4. The Top 10 Anti-Inflammatory

Drinks

5. Bonus Steps To Combat

Inflammation
What is Inflammation?

Chronic inflammation is a growing problem, particularly in the fast paced

Western world.

It is a degenerative process that sits at the root of just about every nasty chronic
disease and debilitating illness known to man. The scary thing is that many
people who suffer from chronic inflammation carry on with their everyday lives
completely oblivious to the issue, often until its too late.

In this article, well take you through the basics of inflammation, how to detect it,
and how to bring your body back to its normal, healthy state.

What is Inflammation?
Inflammation gets a bad name, but its important to note that in small does it is
extremely beneficial. Broadly speaking, there are two different types of
inflammation chronic and acute.

Acute inflammation is the bodys natural response to tissue injury or infection.

When it feels like it under threat, the body produces symptoms of redness and
swelling that prevent the spread of infection, to aid in recovery and help to bring
the body back to its normal state homeostasis.

Chronic inflammation on the other hand is not quite as beneficial. As the name
suggests, this is inflammation that lasts over a prolonged time period.

Like many instances in life, its possible to get too much of a good thing. The
dose is in the poison, so to speak.

Rather than benefiting your health, chronic inflammation is thought to be a

major contributor towards the development of a whole range of degenerative,
chronic diseases.

Of the ten leading causes of mortality in the United States, chronic,

low-level inflammation contributes to the pathogenesis of at least
 seven. These include heart disease, cancer, chronic lower respiratory
disease, stroke, Alzheimers disease, diabetes, and nephritis.

In addition to these common killers, inflammation plays a key role in IBD,

arthritis, and many other autoimmune diseases. Its not something that you want
to be experiencing for too long.

What Causes Chronic Inflammation?

Although the exact mechanism behind chronic inflammation is not entirely clear,
there are thought to be a number of triggers.

High blood sugar levels and excess calories (caused by poor dietary choices),
high emotional stress levels, and even environmental toxins can contribute
towards cellular stress and dysfunction, which in turn leads to an inflammatory
response.

Its the bodies natural defence mechanism against anything that it deems
harmful.

Problems ensue when you are repeatedly exposed to the same harmful
stimulus. Inflammation levels stay elevated, as there is still a perceived threat
to the body.

If left untreated, this low level inflammation causes a number of harmful

catabolic processes in the body, including organ damage and plaque build up,
and eventually the development of degenerative diseases.

What are the Symptoms of Chronic Inflammation?

Chronic inflammation is sometimes referred to as the silent and deadly killer.

It is thought that the condition can carry on in the background for many years
before symptoms are identified and major illnesses ensue.

This may be partly due to the disconnect us humans have with our bodies.
Modern living requires much less movement than our bodies are designed to
carry out. If we wish, we can get through life with little to no physical exertion.
When you dont move regularly, you struggle to form a dialect with your body, so
it can be hard to detect if there are any underlying issues.

Our ignorance with regards to inflammation may also be due to the way the
modern healthcare system is set up. Chronic inflammation is rarely treated on its
own by mainstream doctors and physicians. Action is typically taken only when
the inflammation has reached the stage where it has morphed into a
degenerative disease, such as heart disease or arthritis. In many cases, the
damage has already been done, and our medical professionals are left to try to
patch things up.

However, it doesnt have to be this way. If you are mindful and aware, you may be
able to detect the signs of inflammation before they get too serious, and action
to halt the condition in its tracks.

the most common symptoms include:

On-going, irritating pain in the body (like the joints or muscles)

Allergies or asthma (especially when they keep getting worse)
High blood pressure or blood sugar problems
Ulcers and Irritable Bowel Syndrome (constipation or diarrhea)
Constant fatigue or lethargy
Skin problems or red, bloodshot eyes
High inflammatory markers (detected by a blood test) e.g CReactive
Protein, Homocysteine, HDL, Blood Glucose

If you experience any of these symptoms, its important to consult a medical

professional as soon as possible, and perhaps more importantly to start making
changes to your lifestyle, before the inflammation is allowed to cause serious
damage.
13 of the Best Natural Anti
Inflammatory Foods

The Top Anti-Inflammatory Foods

General guidelines aside, here are some specific foods that you can include in
your diet to help bring your inflammation levels back down to normal.

1. Cruciferous Vegetables
Cruciferous vegetables such kale, cabbage and broccoli are all the rage in the
world of nutrition. They are packed full of important micronutrients that keep the
body strong, healthy, and free from inflammation.

One of the most important micronutrients is Vitamin E, which has been shown to
help protect the body from molecules called cytokines, which may lead to
inflammation.

Green veggies are also alkaline in nature, which may help to encourage the body
towards a more alkaline state. Inflammation and disease can only thrive in an
acidic environment, so it is wise to try to bring the pH back to a more alkaline
measure

2. Flaxseeds
Flaxseeds are increasingly regarded as a key component of any healthy diet. They
are perhaps most well known for their alpha-linolenic acid (ALA) content, a type
of omega-three fatty acid. As well as providing a multitude of other health
benefits, ALA has shown strong links with reduced inflammation.

In 2004, research showed that ALA was effective in bringing down inflammatory
markers, ad reducing the risk of heart disease.

A also concluded that flaxseeds have anti-inflammatory properties and can help
regulate the inflammatory response.
The modern diet is typically high in omega-six fatty acids, found in many
processed foods such as vegetable oils, candy, cereal bars and desserts. When
the ratio of omega-six to omega-three fatty acids is too high (as is the case with
many people) inflammation is likely to occur.

So whilst it is important to include healthy omega-three sources regularly in your

diet, it is equally important to reduce your consumption omega-six rich
processed foods if you want to keep inflammation at bay.

3. Sweet Potatoes
Sweet potatoes are another important anti-inflammatory superfood. In terms of
nutritional content, they are rich in beta-carotene, the precursor to Vitamin A. As
well as helping to promote ocular health and boost the immune system, Vitamin
A can act as an antioxidant, helping to negate cell damage from free radicals,
which often leads to inflammation.

Along with Vitamin A, sweet potatoes are a good source of Vitamin C, which is
another powerful antioxidant. If that wasnt enough, they also contain
manganese, Vitamin B6, and a good helping of dietary fibre.

Enjoy your sweet potatoes mashed, steamed, or baked into wedges, with a
healthy does of greens.

4. Nuts
Nuts are another great source of anti-inflammatory omega-three fats. Walnuts in
particular have high concentrations of alpha-linolenic acid, the same fatty acid
present in flaxseeds. Almonds are also a great choice. They contain Vitamin E, an
important micronutrient that has been shown to combat both low-grade and
high-grade inflammation.

In addition, almonds contain plentiful amounts of calcium, needed to maintain a

strong skeletal system and hence a healthy, active lifestyle.

Nuts are great on their own as a snack, blended into a smoothie, or thrown into a
stir-fry.

5. Soy
Soy is a food that is often hotly contested...

There is the common belief that phytoestrogens found in soy products can lead
to hormonal imbalances, causing men to grow abnormal breast tissue. However,
this has been proven to be false, and soy has in fact been shown to be an
extremely health promoting ingredient, particularly where inflammation is
concerned.

As Dr. Wendy Bazilian, author of The SuperfoodsRx Diet explains :

Beans in general are great sources of anti-

inflammatory botanical compounds known as
phytonutrients, but soy has been singled out by
researchers for its ability to reduce the
inflammation marker C-reactive protein.

The mechanism behind the reduction of inflammatory markers is in fact those

same pesky phytoestrogens just mentioned. As well as bringing down
inflammation, the phytoestrogens have also been shown to block unwanted fat
storage, helping you to maintain a healthy, lean physique.

If you do choose to include soy into your diet, aim for the less processed
versions such as tempeh and tofu, as opposed to the highly processed fake
meats that often come laden with inflammation-promoting omega-six fats, and
excess salt.

6. Berries
To some degree, all fruits and veggies help to fight inflammation, mainly due to
their high nutrient density and alkalinity. However, berries in particular have
been shown to be particularly effective. Most are rich in anthocyanins, a sub-
class of flavonoids that gives the berries their characteristic deep blue, red and
purple colours.Studies suggest that these anthocyanins act as powerful
antioxidants, helping to bring down inflammatory markers by reducing oxidative
damage.

Although not a cure themselves, anthocyanins may also play a role in reducing
the risk of developing

Aside from their anthocyanin content, berries are also rich in other antioxidants,
particularly Vitamin C.
Berries are another great snack food, and make a great addition to cereals and
smoothies too.

7. Tart Cherries
Tart cherries are one of the more poplar superfoods on the market today, and for
good reasons. Their anti-oxidant content is amongst the highest known.

Tart cherry juice is so powerful in fact that many professional athletes and
weekend-warriors alike use it as a way to recover and reduce inflammation after
workouts.Research conducted on runners after a competitive race showed that
those who consumed tart cherry juice for a week prior to the event experienced
significantly less pain after the race than those who did not consume the juice.

This study aimed to assess the effects of tart cherry juice as compared to a
placebo cherry drink on pain among runners in a long distance relay race.

As well as their antioxidant content, tart cherries contain melatonin, a hormone

found naturally in the body that helps to regulate sleep cycles. As discussed
earlier, good quality sleep is a key part of the recovery and anti-inflammatory
puzzle.

Tart cherries can be eaten as they are, but most people choose to consume them
in juice form.

8. Tomatoes
Tomatoes are rich in the compound lycopene, the bright red carotene pigment
thathas been shown to bring down levels of inflammation, particularly in the
lungs.

Lycopene is more readily available when heated, so it may be best to consume

your tomatoes cooked in a sauce to get the most out of their anti-inflammatory
characteristics.

Aside form lycopene, tomatoes contain plenty of Vitamins A and C, both of which
act as antioxidants and bring down inflammation.

Increasing tomato in your diet may provide a useful approach for reducing the
risk of inflammatory diseases such as diabetes.

9. Beets
Beets and their juice have been shown to be another potent anti-inflammatory
food. They are rich in Vitamin C and fibre, which as mentioned numerous times
helps to combat the negative effects of free radicals in the body.

Beetroot also contain the plant pigments betalains, which have been shown to
reduce the build-up of bad cholesterol and protect cells against oxidation and
subsequent inflammation.

Beets and their greens go great in a salad, or can be juiced for some anti-
inflammatory benefits on the run. Along with tart cherry juice, beetroot juice is a
common choice for endurance athletes looking to naturally improve their
performance and speed up recovery times.

10. Pseudo Grains

Pseudo grains such as amaranth, buckwheat, quinoa and chia were the staple
foods of some of the most powerful ancient civilisations, including the Incas and
Mayans. As well as being packed with muscle building protein and sleep
promoting B-Vitamins, they may also help with symptoms of inflammation.

Pseudo grains are rich in fibre, which has been shown to bring down levels of the
inflammatory marker C-reactive protein.

TheWhole Grain Council also point out certain pseudo grains (and amaranth in
particular) contain lunasin, a peptide also present in soybeans that may help to
block cancer cells and bring down inflammation levels. Pseudo grains can be
sprouted and added to a salad, boiled, or baked into cereals.

11. Ginger
Ginger is a root vegetable with a wide range of health benefits. As the people
over at Prevention.com point out:

Studies have linked the root to lowered post-

exercise inflammation and a drop in joint pain
caused by the chronic inflammatory conditions
osteoarthritis and rheumatoid arthritis. While
researchers havent pinpointed its anti-
inflammatory effects to a single component, its
 likely one of the culprits is the plants active
compound gingerol.

The research suggests that ginger may even rival non-steroid anti-inflammatory
medications like ibuprofen when it comes to bringing down levels of
inflammation.

Ginger can be enjoyed in a variety of dishes, including Indian and East Asian
recipes. It can also be taken in supplement form, which has been shown to help
reduce inflammation in the gastro-intestinal tract.

12. Garlic
Garlic is another potent ingredient known for its anti-inflammatory properties.
Like ginger, in various studies garlic has been shown to work in a similar way to
non-steroid anti-inflammatory medications.

Although the effects might be subtle, garlic should be considered as a dietary

anti-inflammatory supplement that in the long term might lead to the reduced
risk of certain types of cancers.

Although the mechanism is not entirely understood, it is thought that the

compound allicin may play a role, helping to shut off pathways in the body that
lead to inflammation.

Garlic can be added to a number of dishes, or taken in supplement form if youd

prefer to avoid the bad breath!

13. Turmeric
Last but not least, turmeric; the spice that gives many Indian dishes their
characteristic bright yellow colour.

Turmeric has been used for centuries in tradition Ayurvedic medicine to treat a
variety of ailments, including inflammation. It contains the compound curcumin,
which has long been thought to have anti-inflammatory properties

Not only is turmeric a great inflammatory fighting food, it is also great for joint
pain. Just like ginger and garlic, it is thought that consuming turmeric as a spice,
whole food, or supplement may be a great alternative to anti-inflammatory
medications, without any nasty side effects!
10 Natural Anti-Inflammatory
Herbs and Spices

The Top Anti-Inflammatory Herbs & Spices

As well as incorporating the above guidelines into your lifestyle, there are a
number of anti-inflammatory herbs and spices that you can increase your
consumption of to help keep your inflammation levels under control.

Here are some of the most potent.

1. Cloves
As well as providing a warming flavour to a variety of desserts and entrees,
cloves are one of the most powerful anti-inflammatory spices available. Their
anti-inflammatory properties stem largely from their large concentration of
flavonoids, namely kaempferol and rhamnetin, both of which have been shown to
have anti-inflammatory properties.

Cloves also contain the active compound Eugenol, which has powerful anti-
inflammatory capabilities. As the guys at Worlds Healthiest Foods explain:

Eugenol, the primary component of clove's volatile oils, functions as

an anti-inflammatory substance. In animal studies, the addition of
clove extract to diets already high in anti-inflammatory components
(like cod liver oil, with its high omega-3 fatty acid content) brings
significant added benefits, and in some studies, further reduces
inflammatory symptoms by another 15-30%.

Cloves can be added to desserts such as gingerbread and pumpkin pie, but are
also used in a verity of Indian dishes, soups and stews.
2. Turmeric
Turmeric is perhaps the most well-known and widely recognisable anti-
inflammatory spice. The spice has been used for thousands of years in the
ancient Ayurvedic and Chinese medicine systems as a way to combat a range of
inflammatory conditions, including joint pain, arthritis, and stomach issues.

The main mechanism behind turmerics potent anti-oxidant capabilities seems to

be linked to the compound curcumin, the yellow pigment that has repeatedly
been shown to have powerful anti-inflammatory properties.

"Turmeric is widely used as a dried spice to flavour curries and give

them their distinctive yellowish colour. It can however, be eaten fresh
and is increasingly available in a concentrated supplement form for
those who require an increased dosage."

Studies suggest that a regular turmeric supplement may be as effective in

treating inflammation as many Non-Steroid Anti-Inflammatory Drugs such as
ibuprofen. The spice also comes without the potential side effects of many of
these traditional pharmaceutical medications.

3. Black Pepper
Black pepper is a spice that can be (and often is) added to nearly every main
meal that you could possible imagine!

As well as being a versatile spice, black pepper also has some powerful anti-
inflammatory properties. As explained over at the Natural News site:

Piperine, the active phenolic compound in black pepper extract, was studied to
determine its anti-inflammatory and anti-arthritic effects as well as its ability to
reduce the perception of pain. Piperine inhibited the expression of pro-
inflammatory interleukin 6, and MMP13, a gene involved in the promotion of
arthritis and metastasis. It reduced the production of a pro-inflammatory
prostaglandin, even at a very low dose.

Not only does black pepper present its own display of anti inflammatory
benefits, it also increases the bioavailability of turmeric, further increasing the
spices potential to bring down inflammation levels. Consume the two together to
maximize the benefits!
4. Ginger
Ginger root is another powerful anti-inflammatory food that has been long been
used in the Ayurveda medicine system. Like turmeric, studies have shown that
ginger could potentially be a substitute for nonsteroidal anti-inflammatory drugs
(NSAIDs), without any known detrimental side effects.

It is commonly used to combat the symptoms of a number of inflammation

related conditions, including IBD and arthritis. As the guys over at The Arthritis
Foundation highlight:

Research shows that ginger affects certain inflammatory processes

at a cellular level. Ginger has anti-inflammatory, anti-ulcer and
antioxidant activities, as well as a small amount of analgesic
property.

You can include fresh ginger in your stir fry dishes, take a ginger supplement, or
add it a smoothie for an anti-inflammatory punch to start your day.

5. Cayenne Pepper
Cayenne pepper is used all around the world to add spice to a variety of dishes.
As well as increasing the heat, cayenne has a number of health benefits,
including helping to bring down unwanted chronic inflammation levels. The
secret to cayennes anti-inflammatory properties is thought to lie in its main
active ingredient, capsaicin. Although the compound is an irritant to most
mammals, in human it seems to have an anti-inflammatory effect, as
demonstrated in numerous scientific studies. The spice is subsequently used as
a remedy for a number of inflammatory conditions, including joint pain, arthritis,
migraines and digestive disorders.

Add some cayenne to your curry, stir fry, or even your morning smoothie if you
want to start the day with a kick!

6. Basil
Basil is a popular herb used in both its fresh and dried form in a variety of Italian
style dishes. As well as providing an aromatic flavour, the herb also demonstrates
some brilliant anti-inflammatory properties.
Research has shown that when taken orally, concentrated basil extracts can
reduce joint swelling by up to 73 per cent within 24 hours! This makes it of
particular interest to those who suffer from arthritis, and those who regularly
experience inflammation and joint injuries as a result of sport and exercise.

Like many of the herbs and spices already mentioned above, basil has been
shown to be as strong as many traditional anti-inflammatory medications when it
comes to bringing down inflammation levels.

7. Peppermint

Peppermint is a hybrid plant - a mixture between the watermint and spearmint.

Like many of these herbs and spices mentioned, it has been used for thousands
of years to treat a wide range of conditions.

As the guys at Livestrong point out, peppermint has a number of medicinal uses:

With its anti-inflammatory properties offering a calming and

numbing effect, peppermint can be used to treat digestive disorders
such as upset stomach, headaches, viral and bacterial infections, skin
conditions, depression and menstrual cramps.
Peppermint can be taken orally in a supplement form, and it is commonly made
into oil to apply to specific areas that have become inflamed, to reduce swelling
and pain.

8. Cinnamon
Cinnamon is an aromatic spice used all around the world in a variety of dishes.
As well as a wide range of other health benefits, it seems that cinnamon may
help to combat high levels of chronic inflammation.

A 2011 study found that consuming a cinnamon extract can help to bring down
inflammation of the colon in mice. These results lead researchers to believe that
the spice may have similar anti-inflammatory effects in humans.

Like many of the other herbs and spices mentioned already, cinnamon may work
best when consumed with other anti-inflammatory foods. A 2013 study suggests
that introducing cinnamon and ginger into your diet may reduce muscle soreness
and inflammation after exercise.

Cinnamon can be added to a range of main meals, including curries and

casseroles. It also adds a comforting taste to various desserts and baked goods.

9. Sage
Sage is an herb used to combat a variety of inflammation-related ailments,
including arthritis, gastro-intestinal disorders and joint pain.

As Dave Asprey, the Bulletproof Executive explains over on his blog:

Carnosic acid and carnosol are the chief anti-inflammatory molecules that give
sage its health benefits and contribute to its flavor/aroma. Sage is studied for its
protective effect against inflammation-based neurological conditions like
Alzheimers. The herb also shows promise for improving memory and
concentration, and lessening anxiety."

Sage works well with a number of savoury dishes, particularly in winter soups,
stews and nut loaves.

10. Coriander/Cilantro
Last but certainly not least, coriander is a popular spice used in a variety of
Indian and East Asian dishes. It can be consumed fresh, or ground up into a
powder to add a unique flavour.
As noted by the guys at One Green Planet:

"Coriander is one of the top sources of chlorophyll to promote

alkalinity and aids with digestion, hormone balance, and ridding the
body of excess mercury and lead."

Alkalinity is a key part of the inflammation picture. Due to lifestyle and Western
dietary stressors, the body is typically in an acidic state, and this allows
inflammation and disease to thrive. By consuming alkaline forming foods such as
coriander, the body is encouraged towards a more alkaline state, which makes it
much more difficult for inflammation to exist.
The Top 10 Anti-
Inflammatory Drinks

The Top 10 Anti-Inflammatory Drinks

1. Tart Cherry Juice
Tart cherry juice is popular amongst runners and other athletes who want
improve their recovery times and reduce muscle soreness after a hard workout.

The cherries are rich in anthocyanins, pigments that help to bring down
inflammation levels. They also contain a wide range of anti-oxidant compounds
that protect the cells from free radical damage and premature ageing.

The benefits dont stop there, as noted on the Life Extension site:

Bioactive compounds found in tart cherries beneficially inhibit

certain enzyme while boosting others, switch-on cancer defences,
down-regulate glucose, and enhance primary antioxidants.

2. The Food Babes Anti Inflammatory Smoothie

Smoothies are all the rage lately, and rightly so. Theyre a great way to pack in
plenty of health promoting produce, rich in important vitamins, minerals,
phytochemicals and antioxidants. Smoothies also come in a pre-digested state,
meaning they generally place less strain on your digestive system.

The Food Babes Anti-Inflammatory Smoothie is jammed full of foods that will
help to being down your inflammation levels and reduce the pain associated
with it.
Image Credit: www.foodbabe.com

First up is ginger, on of the most potent anti-inflammatory foods available that

has been shown to be as effective as NSAIDs (if not more so) in lowering
inflammation and pain.

The smoothie also contains a good helping of alkaline forming greens that will
help to bring the body away form an acid, inflammatory state where diseases
thrive.

And last but not least we have plenty of berries, which as mentioned above are
packed full of anti inflammatory anthocyanins and antioxidants.

3. Simple Lemon and Water

A really simple, healthy way to start the day.

Lemon water helps to alkalise the system, reducing acidity and bringing down
inflammation levels. It also helps to improve digestion, and can even improve
liver function.

4. Beet Juice
Another favourite amongst athletes and weekend warriors.
As explained by Dr. Mercola:

Beets are a unique source of betaine, a nutrient that helps protects

cells, proteins, and enzymes from environmental stress. It's also
known to help fight inflammation, protect internal organs, improve
vascular risk factors, enhance performance, and likely help prevent
numerous chronic diseases.

Not only does beet juice help to bring down inflammation, it also increases
oxygen uptake, meaning you can work harder for longer.

It has also been linked to lower blood pressure, and is rich in a wide range of
health promoting micronutrients.

5. Turmeric Tea
Turmeric is one of the strongest anti-inflammatory foods known to man.

It contains the compound curcumin, which as well as providing turmeric with its
characteristic yellow colour also has potent anti-inflammatory properties.

Researchers at the University of Maryland explain that:

Curcumin lowers the levels of two enzymes in the body that cause
inflammation. It also stops platelets from clumping together to form
blood clots.

You can find turmeric tea in most health food stores, or if you fancy making
your own, check out Megan Telpners recipe.
6. Pineapple Juice
As well as tasting great, pineapple contains a potent anti-inflammatory enzyme
called bromelain. It is often used after surgery to reduce pain, swelling and
bruising.

It may also help to aid digestion and reduce congestion associated with sinusitis.

Check out Johnny Bowdens recipe, which combines pineapple with lemon and
omega-3s for an added health boost.

7. Aloe Vera Elixir

Aloe vera has long been used to bring down inflammation and soothe the heat
associated with it. Research has also looked into its efficacy in treating
inflammatory bowel diseases such as Crohns and colitis.

Check out Young and Raws aloe vera elixir, which combines the soothing plant
with the alkalising effect of lemons and apple cider vinegar, and the anti-
inflammatory properties of mint and basil.
8. Lemon-Turmeric Tonic
Another simple mix of potent anti-inflammatory foods.

As mentioned above, turmeric is rich in the anti-inflammatory compound

curcumin, and lemons have an alkalising effect on the body, reducing overall
inflammation.

Follow the recommendations by the guys at Mind Body Green to create a simple
lemon turmeric tonic.

9. The Super Smoothie

Much like the Food Babes anti-inflammatory smoothie, Health Rooms super
smoothie is jam-packed full of goodness.

There are beets, greens, bananas, berries, nuts, seeds, and more. A healthy,
alkalizing breakfast option thats packed full of phytonutrients and fibre.

10. Carrot Juice

Carrots are another great alkalising food that can help to bring down
inflammation levels. They are also rich in vitamin A, crucial for maintaining clear
skin and ocular health.

Check out A Tasty Love Storys immune boosting anti-inflammatory juice, filled
with carrots, lemons, apples, oranges and ginger.
Image Credit: www.atastylovestory.com

11. Matcha tea

Matcha is a powdered version of green tea, consumed widely across Japan. It is
made from the whole tea leaves, which are ground down into a fine green
powder.

Its unique growing conditions and processing methods men it has one of the
highest anti-oxidant values in all foods and beverages.

As the guys at the Arthritis Foundation explain:

The antioxidants in matcha, powdered green tea leaves, may reduce

inflammation and slow cartilage breakdown. Studies suggest those
benefits from green teas polyphenols a type of antioxidant and
matcha boasts higher concentrations than steeped green tea.
Bonus Steps To Combat
Inflammation
Move Your Body Regularly

Along with diet, movement is another crucial part of the overall

health picture. Without movement we stagnate, we age, we become
inflamed and we succumb to disease. Here are a few ideas to
consider when forming your own movement practice:

Prioritize Regular Movement

There have been multiple scientific studies that have illustrated how
regular exercise can help to bring down levels of inflammation. Mark
from Marks Daily Apple, gives some good examples in his great
article from 2012:

Study after study (epidemiological and clinical alike) shows that

extended exercise programs generally reduce markers of
inflammation (like C-reactive protein) over the long-term:

In elderly Japanese women, a 12-week resistance training program reduced

circulating levels of inflammatory markers compared to baseline; reductions
in CRP were associated with increases in muscle thickness.
American adults who engaged in frequent physical activity tended to have
lower CRPs than adults who were more sedentary.
In type 2 diabetics, (key term coming up) long-term high intensity resistance
and aerobic training reduced inflammatory markers over the course of a year
(independent of changes in body weight, meaning activity was the key factor).

Modern life is busy, and often it can seem impossible to find the time
to exercise when youre juggling a thousand and one other
commitments. But its important to realise that if you carry on with
the same lifestyle choices, the same results will ensue. If you want to
protect yourself from inflammation and disease, you have to make
movement a priority.

This might mean ten minutes in your morning routine, some

dedicated time in the evening, or regular low-level movement
throughout the day. Do what you can, and build gradually until
movement is a habit.

Less Body Fat = Less Inflammation

Although weight loss may not be the main mechanism behind the
anti-inflammatory effects of regular training, it certainly helps.

Fat cells secrete a number of hormones throughout the body,

including those that encourage inflammation. This is particularly true
for visceral fat cells (found around the abdominal area).

The Doctors Weighs in states that:

Your fat, like any other organ in your body, has an ideal size, and
functions best when at that size As fat expands through weight gain,
the adipose tissue cells release more and more inflammatory
messengers, including TNF and IL-6.

Moving regularly and eating healthy food will help you to maintain a
more favourable body composition, reducing the size of your fat cells
and the amount of inflammatory compounds they can give off.

Having a healthier looking body may also boost your self-esteem and
bring down levels of stress and anxiety, another key factor in chronic
inflammation, which well discuss shortly.

Dont Overdo it
Theres a fine line between training regularly and overdoing it, a line
that you need to be mindful of if you want to remain healthy.

Although moving often is beneficial, overtraining can actually lead to

chronic inflammation.

If youre not scheduling in enough rest and recovery time in between

your workouts, the beneficial inflammation that follows your session
(to aid in the recovery of your muscle tissues) never gets the chance
to dissipate, and you remain in a constant state of low level
inflammation.
The guys at Mens Fitness have put together a great guide to
recognising the symptoms of overtraining. If you notice any of them
popping up, dial it down a little.

Get Out in the Fresh Air

There are a number of health benefits associated with getting out in

the great outdoors. Aside from the connection to nature and
opportunity to move, there are also some key factors that help to
bring down inflammation.

Vitamin D

Vitamin D is created when light from the sun interacts with

compound in the skin. Not only is it needed to support bone health;
it may also help to keep inflammation levels under control.

Recent studies have shown that those who take on higher levels of
Vitamin D have lower levels of inflammatory markers such as the TNF
cytokine.

The vitamin may also play a role in controlling symptoms of

inflammation related diseases, such as inflammatory bowel disease.
The Vitamin Council point out that:

Having high vitamin D levels may be a way to help manage

inflammatory bowel disease, as well as to reduce complications
related to the disease, such as hospitalizations, surgeries, infections,
and colon cancer.

Go Smoke Free

Smoking, both directly and second hand, can increase the production
of several pro-inflammatory compounds in the body.

A research paper in 2012 concluded that cigarette smoking induces

chronic inflammation, as well as contributing towards cancers of the
mouth and lungs.

If you are someone who smokes regularly, it may be wise to take

steps towards quitting. If you often find yourself in a smoke filled
environment, try your best to get out to the countryside to experience
fresh air as much as possible.

De-stress

Last but not certainly least; the amount of mental and emotional
stress you experience on a day-to-day basis can have a significant
impact on your levels of inflammation.

Our bodies are built to deal with short-term stressors, whereby when
faced with a stressful event (such a an approaching predator or
confrontation), we enter the fight or flight state and a number of
hormones are released to prepare us for action. If we execute an
action (such as fighting, or flighting), the problem is usually dealt
with, and the body reverts back to homeostasis.

However, our modern world is full of chronic stressors, stressors that

continue over longer time periods. We worry about upcoming
deadlines, bills to pay, and mistakes weve made in the past.

When faced with a chronic stressor, we execute the same

physiological response as we would do if we were faced with a short-
term stressor, only that response lasts over a longer time period.

We remain in that fight or flight state with our cortisol and adrenaline
levels raised over periods of days, weeks, months and even years.
This chronic state of stress alters immune cell genes, eventually
leading to chronic inflammation and a whole host of degenerative
diseases associated with it.

Thankfully there are a few ways in which you can get your stress
levels (and inflammation levels) back to normal.

Meditation

A regular meditation practice is a great way to clear your mind, bring

your stress levels under control, and reduce inflammation. Research
has shown that just one day of meditation can reduce inflammation
and lead to better health.

By sitting quietly and focussing on the breath, you can let go of the
past and future, and instead bring your attention into the present
moment. This takes you out of the fight or flight mode, and instead
brings you into rest and digest.
Its in this state that your inflammation levels are at their lowest, and
your body is pain free.

Get a Good Nights Sleep

Stressful events are exacerbated when youre suffering from a lack of

sleep.

Just like our hormones follow a circadian rhythm, the release of many
of the inflammatory compounds in our bodies is also thought to
follow a similar pattern. The disruption of our normal sleep cycle can
cause a spike in inflammatory cytokines during the daytime, meaning
more pain and discomfort, and a higher risk of picking up an illness.

Its therefore imperative to make sure youre getting 8-10 hours of

good quality shut eye each night. For a few tips and tricks, you may
want to take a look at this article we previously published on the Eu
Natural Blog.

Over to You
Hopefully this article has been of use to you, and has given you a
good general understanding of how inflammation works, how to
detect it, and how to go about fixing it.

Remember that as we mentioned earlier, there is no none single path

to bringing your inflammation levels down. Its a combination of
healthy eating, healthy moving, and a healthy relationship with stress
that will get you there.

It can be daunting when you feel as if you have to make many

changes at once; so dont be afraid to start small. When youre
comfortable with one change, take it further or move onto a new one.

Keep taking baby steps forwards, and your inflammation levels

should gradually fall back to normal, allowing you to get the most out
of your life experience.