If you suffer from autoimmune disease or other auto-inflammatory conditions, then you’re no stranger to inflammation. According to the Cleveland Clinic, inflammation is defined as the process by which your body activates your immune system to fight off bacteria, viruses, and toxins, and to heal damaged tissue. However, if your body sends out inflammatory cells when you’re not sick or injured, you may have chronic inflammation. Excessive chronic inflammation is what underlies many chronic health conditions, from rheumatoid arthritis to systemic lupus erythematosus.
While modern medicine may turn to pharmaceuticals like NSAIDs (non-steroidal anti-inflammatory drugs), steroids, or immunosuppressants, patients are increasingly turning to natural products with anti-inflammatory properties to help them prevent damaging inflammation and reduce existing inflammation. In this blog post, we explore 5 anti-inflammatory foods that can help you fight chronic inflammation.
1. Manuka Honey
Honey has long been used in traditional medicine for its healing properties. But did you know that manuka honey sourced from New Zealand has such powerful anti-inflammatory properties that it was approved for wound treatment by the FDA?
What sets manuka honey apart from other types of honey are the properties methylglyoxal (MG) and dihydroxyacetone (DHA) which give manuka honey its supreme quality and purity. These properties have been shown to have various health benefits, including protecting against gastric ulcers, inhibiting influenza viruses, soothing sore throats, and treating antibiotic-resistant infections.
Manuka honey is known to be expensive, since it’s exported almost exclusively by New Zealand in limited supply. Check the label to ensure your honey is certified manuka honey, and not a blend of honeys from various countries.Buy Now: Comvita Certified Manuka Honey from New Zealand
Are you surprised by number two on this list? While technically not a ‘food’, coffee beans have polyphenols and other anti-inflammatory properties and bioactive compounds like chlorogenic acids, cafestol, kahweol, and caffeine. These compounds have shown in a few studies to reduce inflammation. A 2015 study found that coffee consumption reduced 10 markers of inflammation among regular coffee drinkers. Those who saw the greatest benefit drank 3-4 cups of coffee per day.
Keep in mind that while coffee has been shown to have anti-inflammatory effects, coffee can mess with your sleep patterns, especially if you drink it late in the day or are caffeine-sensitive. And, since sleep is an important factor in your overall health and wellbeing, it’s something to consider.
The long and short of it is, you can enjoy your cup of Joe (in moderation, that is)!Buy Now: Kicking Horse Coffee (Medium Roast, Ground)
Turmeric is root vegetable-derived spice with a vibrant, yellow hue. The spice is commonly used in Middle Eastern and South Asian cuisine, and has been used in traditional medicine thanks to curcumin, a bioactive compound with anti-inflammatory benefits.
In a 2006 study of patients with autoimmune ulcerative colitis (UC), patients who took 2 grams of curcumin a day, along with prescription disease-modifying anti-rheumatic drug (DMARD), were more likely to stay in remission than patients who took the prescription medication alone. This suggests that curcumin may help to prolong remission periods for patients with chronic inflammation.
Other research studies on the health benefits of turmeric have shown that curcumin improves memory, lessens pain, fights free radicals, combats depression, helps prevent cancer, and lowers one’s risk of heart disease. That’s a lot of benefits for a spice!
Turmeric and curcumin powder are extremely versatile and can be added to curries, soups, stews, meat marinades, roasted vegetables, rice, eggs, baked goods, smoothies, teas, milk, and more.Buy Now: Organic Turmeric Powder from India
4. Olive Oil
According to Harvard Health Publishing, an anti-inflammatory diet should include olive oil. As this article by Healthline explains, olive oil is rich in monosaturated fats, and has been shown to reduce one’s risk of heart disease and brain cancer in scientific research.
One 2014 study found that the group that followed a Mediterranean diet and consumed an extra 50mL per day of extra virgin olive oil (EVOO) significantly decreased their inflammatory markers over the course of 12 months. This is likely because olive oil contains an antioxidant called oleocanthal, which has been recognized as a naturally occurring non-steroidal anti-inflammatory drug (NSAID), similar to manmade ibuprofen.
Researchers Lisa Parkinson and Russell Keast concluded: “It is plausible that low, chronic doses of a naturally occurring NSAID such as oleocanthal may attenuate inflammation over time, and may then contribute to significant reductions in the development of chronic inflammatory disease.”Buy Now: Extra Virgin Olive Oil
5. Green Tea
Green tea has long been enjoyed in Eastern traditions for its earthy flavor since the Tang dynasty in 618-907 AD.
More recently, research has found that drinking green tea has been associated with a reduced risk of heart disease, cancer, Alzheimer’s, obesity, and other serious health conditions. Many of these benefits have been attributed to green tea’s antioxidant and anti-inflammatory properties, especially epigallocatechin-3-gallate, known as EGCG for short. EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
Plus, green tea makes a great alternative to other anti-inflammatory beverages, such as coffee, that still provides a jolt of caffeine for your morning routine.Buy Now: Green Tea