Inflammation and the Food Connection

Colleen Juarez August 13, 2017 Exercise, Food & Nutrition, Health, Mind & Body


Lately I have been keeping busy going to family gatherings, taking a travel vacation and simply just trying to make more time to play i.e. cycling, gardening and backpacking…This sometimes creates additional stress for me since it includes more planning and rescheduling of my already busy calendar. These stresses can raise the level of cortisol in my system wreaking havoc on my health. Cortisol can have harmful or damaging effects on weight, immune function, chronic disease risk and inflammation when elevated over long periods of time.

There are a number of ways we can help our bodies fight inflammation. These include reducing stress, eliminating sugar and processed foods, and getting enough sunshine.
Inflammation can both protect your body and be harmful. The difference between inflammation that protects your body and what doesn’t is that the white blood cells and other compounds don’t retreat once the threat has passed. Your immune system remains in overdrive and erodes the lining of blood cells, damages healthy tissues, and sets the stage for chronic medical conditions. “When this inflammatory response is turned off we have no immune system to protect us against viruses, bacteria, pathogens, parasites and cancer says, David Katz, M.D., M.P.H., author of Disease-Proof: The Remarkable Truth About What Makes Us Well.

Diet is a key part of our inflammation-fighting plan. Research suggests that filling your plate with more anti-inflammatory foods can have powerful effects on your bodies ability to ward off disease and maybe slow down the aging process.

It has tons of vitamin C and lots of calcium. It’s loaded with antioxidants and has a number of science-proven health benefits such as improving eye and gut health and preventing cancer. Make sure you lightly steam your broccoli to digest it well.

Wild Caught Salmon
Another way to get beneficial omega 3 fatty acids and vitamin D is to include salmon in your diet. Omega 3’s can help with stiffness, joint pain and lower elevated trygliceride levels.
Vitamin D is a vital nutrient in the absorption of calcium, which in turn helps the formation, growth and strengthening of the bones. It provides protection to the immune system linking it to the prevention of cancer. Cod and sardines are also included in this fatty acid category .

They are known for their beta-carotene (which gives them that orange hue), but they also contain a high amount of infection-fighting and immune system-regulating vitamin A. Vitamin A keeps the tissue in the mouth, stomach, respiratory systems, and intestines healthy and strong. A serving of carrots has twice the recommended daily amount of vitamin A.

Cherries both sweet and tart lower C -reative proteins which are an important indicator of inflammation in the body. Anthocyanins is a plant pigment found in cherries and has powerful antioxidant and anti-inflammatory properties. Anthocyanins are found in red and purple fruits, including raspberries and blueberries. Cherries also contain natural melatonin. Melatonin is an antioxidant and free radical scavenger helping to calm down excess inflammation and oxidative stress. It also helps our bodies to regenerate and get a more restful nights sleep.


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