Wellness Blog

Resist Reactions: Diet & Supplementation Choices to Curb Inflammation

Posted by Ian D. Ravensdale

May 23, 2017 at 10:55 AM

Our immune and lymphatic systems can be the source of great displeasure and distress for the body, but they’re at or near the top of the list in as far as being indispensable to our overall health. Long story short, you really wouldn’t want to do without them, even if you could. When it comes to their role in inflammation, it’s really just a negative instance of a process that is wholly beneficial for the body the vast majority of the time.The bigger issue is that inflammation is often a primary factor in the development of disease, and very specifically in regards to autoimmune diseases. In addition, certain people’s immune systems are more prone to overreaction than others. Whether you’re one of those types or not, it’s all too common in our modern society to have an overabundance of calories and macronutrients promoting even greater levels of both inflammation and autoimmune disease development. And unfortunately, if you are increasingly prone to immune response overreaction, you’re much more at risk.

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As always, the best ways to prevent inflammation involve dietary changes and natural supplementation and so today we’ll share some foods you can eat to stop inflammation along with good supplements for preventing inflammation, with particular reference to the excellent line of natural health products offered by one of our favourites, New Chapter.

Vitamins and Minerals to Reduce Responsiveness

As an overruling principle, your aim should be to eat a diet that has an ideal balance of sodium and potassium-rich foods. Sodium promotes the uninhibited entry of fluid and necessary nutrients into the body, while potassium handles the forced exit of unwelcome toxins. It’s worth noting that a Mediterranean-style diet with extensive incorporation of fruits and vegetables, little or no red meat, and PLENTY of Omega-3 and Omega-6 fatty acid source foods.

Another important fact to note here is that the effectiveness on anti-inflammatory foods is often explicitly tied to the presence of mutually-beneficial antioxidants in the body. Fortunately, eating diets with specific foods for inflammation will also include ones that have antioxidant properties too. Dietary constraints in this regard can be overcome with regular supplementation with a quality inflammation reducer like New Chapter Zyflamend Soft Gels or Zyflamend Vege Caps for those adhering to vegetarian or vegan diet.

So here we go:

1) Green Leafy Vegetables

Kale and Swiss Chard are good examples here. If it’s a dark green, and it’s decidedly leafy – eat it! Leafy greens are loaded with antioxidant vitamins A and C, plus many also include significant levels of vitamin K. Vitamin K is very powerful in preventing brain inflammation.

2) Salmon

The jewel fish of the Pacific and Atlantic oceans is an excellent choice when choosing foods for preventing inflammation. Be sure to choose wild fish though, as farmed salmon are decidedly inferior for many reasons

Wild salmon is loaded with omega-3 fatty acids and potent anti-inflammatories. In addition, the types of anti-inflammatories found in this fish are particularly effective in responsive treatment of inflammation as compared to preventative treatment (for which it’s still excellent though). So if you’re dealing with an existing and particularly severe inflammation condition, serve up the salmon!

We’ll quickly mention as well that salmon is an excellent source of selenium, which is one of the best antioxidant mineral sources known to man. And again, inflammation resistance and strong levels of antioxidant levels in the body are explicitly tied to each other.

Alternately, 3 100g servings of New Chapter's WholeMega Whole Fish Oil a week will meet these Omega 3 fatty acid needs

3) Bok Choy

Bok Choy is sometimes also called Chinese lettuce, and it’s a smart choice for including in your diet here as well. There are 70 antioxidant phenolic substances in bok choy, and it also boast hydroxycinammic acids for even greater immune system resistance to overreaction.

4) Chia

Chia seeds are easy to blend into mixes, sauces, dressings and purees and doing so is highly recommended here. They’re an excellent source of omega-3 and omega-6 fatty acids along with alpha-linoleic and linoleic acid plus mucim and strontium, all of which promote resistance to overly inflammatory responses in the body. And, like salmon, they not only promote resistance but they also work to allow your body to recover from inflammatory responses and establish balance.

5) Flax

Flax is equally advantageous as Chia, but in addition to being an omega 3 and 6 mega source it is also loaded with lignans – unique fibre-related polyphenols that provide antioxidant benefits to further strengthen that anti-inflammatory / anti-oxidant relationship we continue alluding to here.

*- note: try to grind your chia and flax seeds before consuming them to promote greater absorption of their mineral benefits by your intestines (coffee grinders work well)

6) Celery & Celery Seeds

Celery has strong antioxidant and anti-inflammatory properties, as well as being an excellent source of potassium. Celery seeds get a mention here as well because they have the same value, and grind them in the same manner suggested above for chia and flax really optimizes their absorption in the gut for maximum benefits.

Turmeric is also well-known for its potency as an anti-inflammatory, and New Chapter's Turmeric Force has excellent constituency strength to provide many of these same benefits.

7) Beets

Beets are a mega antioxidant, and as such they’re also a great choice for responsive treatment of inflammation and autoimmune disease. They really pack a punch when it comes to repairing cell damage caused by inflammation, and they’re high levels of potassium and magnesium are beneficial for the same reason. Also, they can be used preventatively for anyone who is prone to a magnesium deficiency, as magnesium deficiency promotes greater susceptibility to inflammation.

8) Broccoli

Broccoli is also packed with potassium and magnesium, and as an antioxidant and anti-inflammatory it also benefits from having flavonoids and carotenoids, which join the fight on the other end of the equation combatting oxidative stress.

9) Blueberries

We could have chosen any number of deeply-coloured fruits here, but Blueberries get the nod because they’re the consensus #1 for being a powerful source of Quercetin. This vitamin counters the oxidative effects of inflammatory diseases, and as such it’s a smart dietary choice for anyone who’s responsively treating an inflammatory reaction or onset of autoimmune disease.

Blackberries, Raspberries, Acai, and Goji berries are good choices too.

10) Pineapple

Pineapple gets a nod here too because of its abundance of Bromelain, a digestive enzyme that promotes the greater absorption of the Quercetin mentioned above ^. Bromelain is also immune-modulating in that it regulates the immune response that so often leads to biologically unnecessary inflammatory responses.

In addition, it’s also got plenty of Vitamin C, Vitamin B1, Potassium, and Manganese – all beneficial in fighting / treating inflammation.

11) Bone Broth

Here’s a great recipe for making bone broth. This one gets the final mention in our list for the very specific reason that it provides optimum levels of chondroitin sulphates and glucosamine, which are very effective in treating arthritis and joint pain – which, of course, are 2 of the most prevalent examples of inflammatory body conditions.

Your immune system is going to behave any way it feels inclined to, but as mentioned you really don’t want to be second guessing your built-in defender against external threats to the health of your body. That understood, there’s no reason why you can’t make smart choices to limit the extent to which inflammation wreaks havoc on your body. Be proactive and benefit immensely!

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Topics: Fitness, Body, Joint Pain, training

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