Here are practical ways to reduce inflammation in the body (skin, brain, joints, etc… it’s all attached). Inflammation is not always bad. It’s a vital process. But CHRONIC inflammation is harmful, and that’s the one to combat.
Inflammation is the painful component of arthritis (symptoms include pain, swelling, red coloration to the area, and sometimes loss of movement or function), and may be a component of cardiovascular diseases. Can the foods you eat help reduce inflammation? Many experts believe it’s possible, so I’ll explain which foods are highly anti-inflammatory, and which foods exacerbate inflammation.
Online articles to reference:
First: Drink at least 12-16oz of pure water every morning upon arising, 20 minutes prior to consuming anything else.
For acute inflammation (chest cold, sinuses, sprained ankle, poison oak, etc), sip water with Vitamin C powder added throughout the day (to bowel tolerance, as it will loosen the bowels). You may include willow bark on your list of natural anti-inflammatory agents (the basis of aspirin). Personally, I occasionally have used bromelain (pineapple enzymes from the core) and turmeric. I keep both on hand. Bromelain works for headaches, but so does a simple acupressure move. Do not use bromelain long-term (daily for longer than a week at a time).
The articles cited above list foods that cause or aggravate inflammation, and list foods which have an anti-inflammatory effect. If the full-tilt-boogie anti-inflammatory diet seems like too extreme a change for you, then I recommend that you simply pick 3 of the foods to emphasize and 3 of the foods to avoid, and just try those changes at first, but whole-heartedly.
For example, I always think of blueberries, filberts (hazelnuts), and pineapple (on an empty stomach) when I want to reduce inflammation. And salads, in general. And I think of sugary, fried, and processed foods as causing inflammation. With just those few things in mind, it makes a pretty big difference.
Akea Essentials is the most micro-nutrient dense of the anti-inflammatory foods. It is highly alkalinizing: Click here to see the ingredient list: I use it every day, as it has helped me with chronic inflammation of the skin, joints, lungs, etc. Akea Essentials has over 30 of the world’s most powerful superfoods (nutrient-dense foods), all grown organically in the U.S. and fermented, meaning plenty of additional super-healthy probiotics, which can help squelch the fires of inflammation in the gut. It contains only 44 calories per serving, and 2 grams of protein.
The vast majority of chronic illnesses begin with inflammation in the gut, so Akea Essentials is the best preventative and restorative I know for cancer, heart disease, stroke, and diabetes. Click here to order.
So far Akea only ships to the U.S., so if you don’t live in the U.S., try the next option.
Salad made with anti-inflammatory foods: Put some variety in it, for sure, but a DAILY SALAD is the single most effective lifestyle change available internationally to make a huge difference in inflammation.
Add some sauerkraut, or kim chee or organic yogurt daily to your diet to get your fermented foods. THIS is one amazing secret of the world’s happiest, healthiest, longest living people. And guess what — most of them don’t have much access to doctors and pharmaceuticals. Hmmm….
Mila is the most macro-nutrient dense of all anti-inflammatory foods, and I still have some available in stock. If you want a little extra plant-based protein (3 grams per serving) & Omega 3 Essential Fatty Acids (3,000 mg) & 5 grams of fiber, this is a very good product. Message me directly for purchase: TBergenn@PowerSourceUnlimited.com This food must be consumed with a lot of water, so if you hate drinking water, do not use this product. It is also a little pricey, but it does a lot for you. It can even work for pets’ inflammation!
Foods To Eat:
Fats and Oils. Omega-3 fatty acids are found in cold-water oily fish, chia, flax (flax has some toxins and is often GMO, so I don’t recommend it), and pumpkin seeds. Consumption of monounsaturated fats found in olive oil, avocado, and nuts, has been linked to reduced risk of cardiovascular disease. Other healthful oils include rice bran oil, grape seed oil, and walnut oil.
Fruits and Vegetables. Whole fruits, berries and vegetables are rich in vitamins, minerals, fiber, antioxidants and phytohemicals. Choose green and brightly colored vegetables, and whole fruits. You should eat at least five (and preferably more) servings of fruits and vegetables each day. (Akea Essentials provides 5 additional to your dietary intake.)
Protein Sources. Possible anti-inflammatory protein sources include lean poultry (turkey best), fish and seafood (fatty fish offer protein as well as omega-3 fatty acids). Fermented soy foods such as miso and tempeh, along with other legumes and nuts and seeds can be used as plant-based protein sources.
Beverages. Your body needs water. Drink filtered tap water when possible — I use an Aquasana water filter system (and as an affiliate, can get you a reduced price) — but sparkling or bottled water, or unfiltered tap water if need be, is far better than getting dehydrated. Herbal tea, especially green tea, is great. Freshly juiced vegetables & fruits, and organic kefir (if you cannot tolerate organic milk) are other options. Many people find milk inflammatory. Organic milk works fine for me. Please don’t drink any bottled or canned juices or sodas when you are trying to reduce acute inflammation, due to the acid and sugar content.
Foods To Avoid
Loading up on junk foods, high-fat meats, sugar, and highly processed foods may increase the potential for inflammation in your body. Reduce your consumption of trans fats and saturated fats by cutting back on highly processed foods, red meats, and high-fat processed meats such as bacon and sausage. Cut back on refined white flours in bread and pasta (look for 100% whole-grains instead). Eliminate added sugars by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Whenever you DO eat these foods, include light green, juicy veggies like hearts of romaine, celery, or cucumbers, which will alkalinize your body and counter the worst effects of inflammatory foods.
Another possible source of irritation comes from the nightshade family of plants, which includes potatoes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. While there aren’t any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.
Anti-inflammatory Diet Tips
Choose fresh foods more often and choose fewer heavily processed foods. Here are some tips:
For breakfast, try oatmeal served with fresh berries and walnuts.
Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
Eat more fish and less fatty red meat. Eat meat as a treat, or as a condiment, and only organic.
Cook with olive oil for low temperature cooking, and use coconut oil for medium & high temperature cooking.
Choose eggs with Omega 3s.
Have a salad with lots of fresh vegetables as your meal.
Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
Choose dark green or brightly colored vegetables as side dishes — they should fill half your dinner plate.
Drink water, organic milk, 100% fresh vegetable/fruit juices, herbal and green tea instead of sugary sodas and soft drinks.
Maintaining a healthy weight also appears to be helpful for reducing pain and inflammation.
Movement/Rest — this is an important dialectic to get right. Both are needed. Alternate throughout the day. Don’t overdo either. No obsessive exercise. No couch potato. Get 6-8 quality hours of overnight sleep, on a regular schedule if possible. Meditation & Prayer work. Yoga and/or stretching provide restful movement. Walking is the #1 movement to combat inflammation.
Connection — Stress acidifies. Uplifting, supportive connection lightens the load in more ways than one — it can alkalinize the body.
Purpose — You have to “get out of your self”. Don’t dwell on the pain & inflammation, nor let it define you: Attend to it, and also attend to your life’s work, your important service to the world and its people.
Getting a sense that all this could be impossible alone? You’re right. But you can do it. Join our Longevity Community — there is an online and an offline dimension! Call to schedule a free, 5 minute Longevity Community Questionnaire.
President, Power Source Unlimited
Longevity Consultant & Akea Director