Inflammation: Top 10 food tips to decrease or prevent it

Inflammation is at the start of many chronic diseases, from the smaller to the most harmful ones. Your lifestyle choices can play an essential role in the way your body deals with it. "Let Food be the medicine", said Hippocrates.

Nutrition plays obviously a crucial part. But I would like to make a point: food by itself is essential, but not enough. You have to know how to sleep in a way that will help your body repair and recover. You have to know how to move your body, in a way that will not increase your stress levels. And you have to know yourself, be aligned with your core values and search for happiness and peace.

Here is my Top 10 foods and supplements list that can truly help you heal, decrease and/or prevent inflammation.

1. Spices and Herbs

Spices and herbs are potent meal supplements that can have a true impact on your overall nutritional intake. Studies have shown that these are the most powerful to decrease and/or prevent inflammation:

• -Turmeric (perhaps the most powerful of the list)
• -Ginger
• -Cloves
• -Cinnamon (prevents body from oxidative damage, regulates hormones and insulin levels)
• -Rosemary
• -Oregano (potent immune booster, especially in its concentrated oil form)
• -Sage

It is important to vary the foods you are eating. Rotating your nutrition is mostly important, as you can become sensitive to a food you have been eating too much for a long period of time.

2. Animal-based Omega-3

Omega-3s have been proven to be highly anti-inflammatory molecules. They are Essential Fatty Acids that our body cannot produce itself. They work together with Omega-6s in an ideal balanced ratio of 1:1. Unfortunately today, this ratio is closer to 1:12 or even 1:24 in some cases - and this imbalance can trigger a state of inflammation throughout your whole body.

Our body recognizes and absorbs Omega-3s from animal sources better than from plant sources. Fatty fish (mackerel, sardines, wild-caught Alaskan salmon), krill oil, shellfish, cod liver oil, and organic grass-fed meat are some of the best sources.

3. Dark Leafy Greens

When organic, these are a treasure for our health. They are full of powerful antioxidants that help your body heal, detox, cleanse and fight off harmful free-radicals. Think organic spinach, kale, collard greens, Swiss chard, broccoli, cauliflower, asparagus. Rotate the foods you are eating.

4. Raw Organic Fermented Vegetables

Your health starts in your gut. An imbalanced ratio of good and bad bacteria in your gut can literally impact all processes of your body. Fermented vegetables are an incredible natural source of probiotics. My favorites: kimchi, sauerkraut, kefir, natto, olives, kombucha.

5. Shiitake Mushrooms

Very rich in strong compounds that discourage inflammation naturally (mainly ergothioneine, which inhibits oxidative stress). They are also rich in copper, which helps protect your cardiovascular health.

6. Garlic

Garlic is a nutrient-dense food, very rich in antioxidants with anti-bacterial, anti-viral and anti-fungal properties. Its anti-inflammatory effect is mainly due to its sulfur-containing compounds, especially allicin. Always choose a clean, natural, organic source.

7. Raw Organic Tart Cherries

Tart cherries are amongst the most powerful natural antioxidants. They rank 14th out of 50 in the Top ORAC ingredients - meaning they have a powerful ability to inhibit free-radicals and other inflammatory processes.

8. Coconut Oil

Definitely one of my go-to remedies. Its natural antiviral, antibacterial and anti-inflammatory properties make it a formidable healing ally. Choose organic, cold-pressed, unrefined coconut oil.

9. Green Tea

Green tea contains potent antioxidants called catechins, particularly EGCG (Epigallocatechin gallate), which have been shown to reduce inflammation and help protect cells from damage. Have 2-3 cups per day.

10. Bone Broth

Organic grass-fed bone broth is a real healer to your organism, especially your digestive system. Rich in collagen, glycine, glutamine and other healing compounds, it supports gut health, reduces inflammation and supports joint and skin health.

The main point is this: take care of yourself in everything you are doing. Put your own health as a priority. Following holistic lifestyle principles is one of the best ways to prevent chronic inflammation.

In Health and Happiness,

Stephanie