Is this hidden culprit behind your health issues?

Photo by  Fancycrave

Photo by Fancycrave

Inflammation has a large role to play in a number of chronic health conditions; from eczema to asthma, depression and acne, autoimmune diseases to cancer, diabetes and Alzheimer’s. I could go on.

In some cases inflammation can be a good thing; it’s part of the body’s natural defence mechanism that initiates healing so after tissue damage or bacterial or viral infection the body mobilises the immune system to the affected site triggering the characteristic redness, swelling and heat. Things go wrong when inflammation is unchecked or if the process is being regularly triggered by a poor diet, for example.

Here are 4 foods to avoid and 4 foods to include to help keep inflammation in its place.

Four things to avoid

  1. Reduce refined carbohydrates (sugars) in your diet

  2. Cut down caffeine – this includes tea, coffee, colas, chocolate, energy drinks

  3. Limit your intake of certain fats (trans, saturated, hydrogenated)

  4. Eliminate food allergies and/ or hidden food sensitivities

 

Four things to include

  1. Omega 3s – anti-inflammatory: Good sources oily fish (salmon, mackerel, herring, sardines and anchovies), walnuts, chia seeds, hemp seeds and flaxseeds plus a quality omega 3 supplement

  2. Vitamin D- anti-inflammatory – main source is the sun’s UV rays and a good quality supplement. D3 form is the best

  3. Prebiotics and probiotics  - fermented foods like sauerkraut, yoghurt, kefir

  4. Anti-inflammatory herbs and spices- ginger, turmeric, rosemary, sage, cinnamon

If you would like some more bespoke help to get to the bottom of an issue that may be driven by inflammation get in touch.

Anna Firth