Inflammation is a notoriously misunderstood topic. Here nutrition expert, Katie Morley shares her insights on the topic and natural ways to reduce inflammation in the body.
There are two types of inflammation: acute and chronic. Acute inflammation is what most people are familiar with and involves pain and swelling after a sudden injury like spraining your ankle. In this case, inflammation occurs to protect the injury and speed up the healing process. On the other hand, an overly reactive inflammatory response that stays around for a long time, also known as chronic inflammation, has a negative impact on the body and is linked with increased risk of various diseases such as diabetes, cancer, arthritis and bowel diseases such as Crohn’s disease and ulcerative colitis.
Read on to discover six effective ways to naturally reduce inflammation in your body.
1. Adopt an anti-inflammatory diet
Reducing inflammation starts within and so we must pay attention to what we eat and drink on a daily basis. Eating more fruits and veggies is a well-known way to reduce inflammation due to their fibre and antioxidant-rich nutrient profile. Focusing on blood sugar balancing complex carbohydrates such as quinoa, brown rice and buckwheat instead of refined and heavily processed white grains is an effective anti-inflammatory swap. Other foods to focus on include fibre-rich beans and legumes, healthy fats (avocados, olive oil and nuts and seeds) and spices and herbs (turmeric, ginger, cinnamon and garlic).
2. Take measures to improve your gut health
Incorporating an array of probiotic-rich foods such as yoghurt, sauerkraut and kimchi works wonders to improve the health of your gut by introducing good bacteria. A more balanced microbiome could lead to reduced inflammation. Supplementation with a high-quality probiotic or including Plenish Berry Gut Health Shots are easy ways to supercharge your digestive system. On top of this, long walks in nature, consuming fresh fruit and vegetables on a daily basis (focus on colour and variety) and avoiding smoking and highly refined foods are crucial for enhancing the health of your gut.
3. Smart supplementation
We should always try and achieve nutritional goals through the foods we eat however supplements can be a good way of managing chronic inflammation. Curcumin, a compound found in turmeric, is a powerhouse for reducing inflammation and is often used by athletes post-performance to speed up recovery. For an easy way to try it, Plenish Turmeric Defence Juice Shot has a dose of curcumin that you can enjoy on-the-go. Similarly, two compounds called gingerol and zingerone in ginger have been linked to reducing inflammation, as well as helping control blood sugar. Try Plenish Ginger Immunity Juice Shot to get your ginger-fix in one single bottle.
4. Incorporate more movement into your routine
Movement is truly medicine when it comes to inflammation. Whether it is a brisk walk, a mindful yoga class or a more intensive circuits class, maintaining a healthy weight and building sustainable muscle mass is correlated with lowered stress levels and reduced inflammation.
5. Manage stress levels
Reducing stress in everyday life is needed for lowering levels of inflammation in the body.
This is because high levels of stress over-stimulates the immune system in a negative way.
Engaging in regular exercise and practising meditation are two easy ways to take the edge off as they both promote a sense of inner calm. In addition, adaptogenic herbs like ashwagandha and rhodiola are beneficial for reducing stress levels.
6. Increase intake of the superfood, Spirulina
Spirulina is a type of blue-green microalgae originating from fresh or salt water. Over the years, it has been praised for its astounding health benefits, which come from its rich nutrient profile (protein, copper and B vitamins) and antioxidant properties. Phycocyanin, a powerful antioxidant that gives spirulina its vibrant blue pigment, has anti-inflammatory benefits. Try Plenish Spirulina Juice Shot for an easy way to increase your intake of this superfood on-the-go.
We are all likely to experience inflammation from time to time, however, taking measures to improve your diet and gut health, manage stress more effectively and incorporate effective and potent superfoods such as Spirulina are full-proof habits to help reduce inflammation and promote overall health and vitality.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: [email protected]