With disease on the rise in our society it’s important to keep your body healthy. Many people currently suffer from arthritis, diabetes, high blood pressure, and heart disease; however, some don’t understand that the one thing they all have in common is inflammation. While medication is important in treating these conditions, many studies show a change in nutrition to an anti-inflammatory diet as well as the addition of certain nutritional supplements help as well.

What is inflammation?

The human body is an intricate organism designed to work together to promote overall health and well-being. When your body suffers from any illness or injury, the brain tells the lymphatic system to start pushing white blood cells to the area, which causes inflammation in an attempt to heal the tissues. Signs of inflammation include pain, discomfort, swelling, redness, and heat.  If you’ve ever had a cut you know what I’m talking about. This can be a healthy way for your body to heal; however, chronic inflammation can eventually lead to disease.

How does food affect inflammation?

Eating unhealthy foods can cause inflammation of your intestinal wall by things such as allergies, bacteria, or toxins. The inflammation then spreads from the intestinal wall through your digestive system creating more inflammation which sends more toxins into the bloodstream. By continuing to eat unhealthy, your body begins to classify those certain foods that caused the inflammation as “foreign invaders” creating chronic inflammation.

Here are three (3) simple steps that you can start today to rid of your body of inflammation.

1. Add plenty of fresh fruit and vegetables into your diet.

Green Leafy Vegetables
3-4 servings per day is recommended daily allowance
Rich in Vitamin K
Spinach, Kale, Collards
Restores cellular health

Celery
Improves blood pressure and cholesterol levels, and prevents heart disease.

Broccoli
Antioxidant powerhouse
Lowers oxidative stress
Fights chronic inflammation

Blueberries

Decreases inflammation
Slows cognitive decline
Improves memory and motor function

Pineapple
Bromelain digestive enzyme stops blood platelets from sticking together
Prevents heart attacks and strokes.

2.  Make sure to consume a healthy amount of Omega fats in your diet.

Salmon, Mackerel, and Tuna
1 servings, 2-3 times per week is recommended
Contains Omega-3 fatty acids
Reduces inflammation
Lowers risk for chronic diseases

Walnuts and Almonds
1 handful per day is recommended
Contains healthy source of fat
Provides protection from metabolic syndrome, cardiovascular problems, and type 2 diabetes

Coconut Oil
Contains a healthy source of fat
Provides lipids to reduce inflammation and help heal arthritis

Chia Seeds
Contains both Omega-3 and Omega-6 fatty acids required to balance the body.
Reverses inflammation
Regulates cholesterol
Lowers blood pressure

Flaxseeds
Contains Omega-3 fatty acids and phytonutrients
Anti-aging properties
Promotes hormone balance
Restores cellular health

3. Add some natural anti-inflammatory spices and/or nutritional supplements into your diet.

Turmeric Curcumin spice or supplement
Active anti-inflammatory agent
Active anti-proliferative agent
Helps decrease inflammation in heart disease, IBS, diabetes, and other conditions

Omega-3 Fish Oil Supplement
Active anti-inflammatory effects that decrease cytokine levels
Helps promote gut health

Ginger
Two components, ginger and zingerone, help reduce inflammation
Breaks down accumulation of toxins in organs
Helps with blood sugar control in people with diabetes

Vitamin D
Powerful anti-inflammatory properties
Several studies show a link between low Vitamin D levels and the presence of inflammation

Vitamin C
Powerful antioxidant that helps reduce inflammation by neutralizing free radicals
Reduces oxidative damage to your cells
Helps optimize the immune system which helps regulate inflammation

It’s important to know that not all nutritional supplements are the same. Some have low bioavailabity and fillers, so make sure to do your research before investing in nutritional supplements. Some things to look for are: (1) Make sure they come from a reputable manufacturer; (2) Make sure they’re made in a facility that ensures they. meet the FDA requirements; (3) Make sure the product is engaged in third-party product testing. One particular brand that I use myself and recommend to my patients is Life Priority supplements. They follow all the protocols mentioned and are very cost efficient.

Let’s put a stop to the spread of disease in our bodies. Let’s take a stand on becoming a healthier person not only for yourself but also for your family and friends. Let’s take that first step today! By eating more fresh fruits and vegetables, consuming more healthy omega fats, and adding in some natural spices, we have taken that first step to reducing inflammation, and getting our bodies back to a healthy state.

*WARNING: Remember to always consult with your doctor before starting any nutrition or exercise program to ensure the program is right for you.

Dr. Angela M. Sterling, D.C. is a chiropractor in Blue Springs, Missouri. She has a passion for helping others that has led her down the path of Alternative Medicine into a career that allows her to provide patients with high quality health care. As a licensed Chiropractic Physician, she brings a holistic approach to medicine in order to find comfortable and effective solutions for everyone. Dr. Sterling is a Nationally Board Certified Doctor of Chiropractic and Nationally Board Certified in Physiotherapy.

*WARNING: Remember to always consult with your doctor before starting any nutrition or exercise program to ensure the program is right for you.