Photo by Kent Anderson
Inflammation is one of the most talked-about topics in the field of health and wellness, whether it’s scattered on the cover of a health magazine or heard in a morning fitness class. But with all the information available, it can be difficult to understand how it applies to you.
There are two types of inflammation, acute and chronic, also called good and bad. Acute inflammation is good and refers to the body’s natural ability to fight infections and bacteria. When you rub your knees, the immune system reacts and sends white blood cells to that area, allowing the body to heal naturally.
Bad types of chronic inflammation occur when the immune system is triggered for the wrong reason, such as irritants, environmental toxins, chemicals, pesticides, and long-term exposure to certain foods. Other common causes of inflammation include a diet high in inflammatory foods and an imbalance of gut bacteria.
Ivey makes an anti-inflammatory salad together.
In the case of chronic inflammation, the immune system constantly pumps out inflammatory white blood cells. These white blood cells invade healthy organs and begin to cause many problems. Accumulation of plaque in blood vessels can cause heart disease, weight gain, and obesity. Insulin resistance that ultimately leads to diabetes. And joint pain and swelling that spurs arthritis. Symptoms such as tissue and joint pain, arthritis, swelling, fatigue, anxiety, brain fog, and digestive disorders can all be signs of chronic inflammation. Fortunately, there are ways to counter it.
You can prevent inflammation by improving your diet, increasing natural foods, switching to organic produce when possible, minimizing exposure to environmental toxins and chemicals, and improving gut health. Keep in mind that environmental toxins such as phthalates, parabens, PFA, PFC and chlorine can be found in everyday products such as cosmetics, perfumes, plastics, non-stick products and drinking water.
Also, take probiotic supplements containing vitamin D, fish oil, at least 9 different strains and 20-50 billion CFUs-to counter non-steroidal anti-inflammatory drugs. (NSAIDs) For turmeric.
Top inflammatory foods
- Refined sugars and artificial sweeteners commonly found in processed foods and high fructose corn syrup
- Vegetable oils such as grape seeds, canolas and corn, seed oils, margarines and artificial trans fats commonly found in shortenings
- Refined carbohydrates commonly found in refined flour, bread, crackers, pasta, cakes, cookies and sweets
- Processed meats such as lean meats, sausages, bacon, hams, cheeses, mayonnaise and fried foods, all of which contain toxic AGEs.
- Dairy products
- Foods rich in omega 3: Wild-caught fatty fish (salmon, tuna, sardines, mackerel), seeds (flax, chia, hemp, pumpkin), nuts (walnuts, cashews, almonds)
- Foods rich in antioxidants: leafy vegetables (spinach, kale), broccoli, carrots, avocados, peppers, tomatoes, strawberries, blueberries, raspberries, blackberries, pomegranate seeds
- Antioxidant and anti-inflammatory spices: A combination of parsley, turmeric and ginger that reduces inflammation, relieves chronic pain, reduces nausea and boosts immunity.
- Healthy fats: avocados, olives, raw nuts and seeds, high quality oils, especially avocados, extra virgin olives, walnuts
Some foods have a strong effect on inflammation, such as lightly seasoned crispy salmon and antioxidant-rich salads with ginger turmeric dressing.
Salad ingredients (For 3-4 people)
Baby kale 2-3 cups
1/Four Cup pomegranate seeds
1/Four Cup pumpkin seeds
1/Four Cup walnut
1/Four Cup parsley
1/2 Raw broccoli, finely chopped cups
1 avocado (sliced)
Crispy salmon ingredients
2 pounds. Wild salmon (cut into 4-8 ounce fillets, with skin)
2 tablespoons.Olive oil
1/2 Teaspoon sea salt
Ginger turmeric dressing material
1/Four Cup lemon juice
1 1/2 Teaspoon honey
2 tablespoons.Dijon mustard
1 tbsp grated turmeric (3 inch turmeric fingers)
1 tbsp grated ginger (1 inch chunk)
2/3 Cup olive oil
Heat 2 tbsp. Put olive oil in a medium to high heat cast iron skillet. While the pan is hot, tap the salmon with a paper towel to dry. Sprinkle a generous amount of salt on the fillet and add to the skillet with the meat side down. Bake for 5-6 minutes without moving the fillet. Turn it over (it should come off easily without sticking) and transfer it directly to the oven on the grill. Bake for about 5 minutes, transfer to a plate and peel. Start with baby kale and finely chopped broccoli, place a salad bed and top with crispy salmon fillet. Decorate with sliced avocado, pomegranate seeds, pumpkin seeds, walnuts and parsley. For dressing, mix all ingredients in a high-speed blender and sprinkle on the salad.
Anti-inflammatory ginger turmeric smoothie
1/2 Cup frozen mango
1/2 Cup frozen pineapple
1 tbsp ginger (1 inch cubic)
1 tbsp turmeric (3 inch finger)
1 tbsp chia seeds
1 tbsp cannabis seeds
1 tbsp flax
1 cup of unsweetened almond milk
Put all ingredients in a blender and blend until thick and creamy.