March 31, 2020
5 Easy Nutrition Hacks You Can Do From Home
Written by: Femi Doyle-Marshall
Inflammation in itself is not fun.
Symptoms of it can be sore joints, muscles or having the in ability to move without pain. The true cause of pain may stem from oxidative stress, tissue breakdown or the body’s internal response. These signs may even look similar to an injury yet they could end up being far worse.
Here is my opinion why.
Injuries can either be acute (fast and short lived) like an accident, break, sprain or tear of fibre. They can also be chronic which end up being long term and recurring. Chronic injuries never truly go away.
This is the connection I have found.
Most inflammation can be found to be chronic in nature.
It is a problem that persists. Sometimes they may even be spawning from many issues. Chronic joint pain from an accident or sport based injury leading to repeated signs of inflammation. Limited mobility or continued stress on the body.
Yet solutions also exist from the power of foods which can aid in reducing some of those symptoms.
The objective of our article today is to uncover some foods that fight inflammation and can help heal the body.
Let’s have some fun.
Show to have a high anti-inflammatory, anti fungal and antiviral effect is one of our newest additions to foods that fight inflammation. A number of studies (1, 2, 3) have analyzed the effects of bee pollen consumption has on the body. Reduction of inflammation was one of the findings potentially due to the organic make-up. In the composition of it you can find 250 substances ranging from protein, fats, vitamins, flavonoids and nutrients.
Ways to Consume Bee Pollen: grated – smoothies, shakes, yogurt or cottage cheese; dissolved – water and juice.
Fish Oil & Olive Oil
Specifically fish oil packed omega-3 fatty acids have been shown over the years to have a high anti-inflammatory response (1). EPA and DHA key ingredients of fish oil are natural anti-inflammatory agents stopping many of key factors that trigger inflammation in the body. With olive oil very similar findings have been shown (1,2) to fight inflammation through repetitive intake in diet.
Ways to Consume Fish Oil & Olive Oil: liquid – capsulses or supplement form; cooked – meals (fish), toppings or dressings (olive oil).
Spinach & Leafy Greens
Leafy green vegetables posses anti-inflammatory and antioxidant properties to fight inflammation. Spinach has also been shown to aid based on it’s chemical make-up (1,2, 3). Significant benefits can be found in consuming green leafy vegetables from children to adults (1,2,3, 4).
Ways to Consume Spinach & Leafy Greens: meals – smoothie, shake, salad; supplement – powder.
Ginger, Garlic & Onions
Used for centuries ginger has both anti-inflammatory potential on the body along with anti-oxidative (1, 2, 3). Much like many of the other foods listed above they act by inhibiting the stress response that causes inflammation on the body. Garlic has been shown a similar effect (1, 2, 3, 4). Including onions (1,2).
Ways to Consume Ginger, Garlic & Onions: raw or cooked – seasoning.
Beets or Beet Root
Beet roots is known as a potent anti-inflammatory food (1, 2, 3, 4). One particular study found that with a higher dose it has been shown that the effects of this food was comparable to many other organic compounds and some anti-inflammatory drugs.
Ways To Consume Beets or Beet Root: raw or cooked – salads, smoothies, shakes.
And that’s it for today. Be sure to contact us if you have any questions. We are here to help make what you need happen! Feel free to reach out if you have any concerns at all.
photo credit: thecsaboxproject Beets – Week 5 | The CSA Box Project via photopin (license)