Which foods help relieve inflammation?

What is inflammation?
When your body recognises anything that is foreign within your body (invading microbes, plant pollen or chemicals) it becomes activated. This often triggers a process called inflammation.1
When there is a true threat to your health, intermittent bouts of inflammation will protect you. It is your body’s way of signalling the immune system to heal and repair damaged tissue, as well as defend itself against viruses and bacteria. Inflammation is a vital part of your immune system in its response to injury and infection2

It is when the inflammatory process goes on too long, or if it occurs when it is not needed that it can become problematic.

What is acute inflammation?
Acute inflammation is short term inflammation which occurs after an injury (cut knee, sprained ankle, sore throat etc).
It doesn’t last long and has localized effects, meaning that it works in the precise place where the problem is.
How do you know if it is acute inflammation? Some key signs include; redness, swelling, heat and sometimes pain.2

What is chronic inflammation?
Unlike acute inflammation, chronic inflammation can have long-term and whole-body effects. Low levels of inflammation can be triggered by a perceived internal threat, even when there isn’t a disease to fight or an injury to heal.

How does diet affect inflammation?
Some foods contain properties which may work to reduce inflammation. Anti-inflammatory diets have become popular in recent years. Anti-inflammatory foods often contain omega-3 which can help to protect the body against the possible damage caused by inflammation.
So, what is an anti-inflammatory diet? Well, similar to a classic Mediterranean diet including eating more fish, fresh fruits and vegetables, healthy fats, moderate amounts of nuts and very little red meat.
It also means staying away from foods that might promote inflammation including those high in saturated fats and trans fats such as red meats and dairy.

Olive oil – The cornerstone of every Mediterranean diet, olive oil is teeming with healthy fats and enzymes which can work to dampen the body’s inflammatory processes. Avocado and walnut oils are also loaded with healthy omega 3s.

Fish – Fish is a great source of omega 3 fatty acids, which can ease joint stiffness. Add oily fish like salmon, tuna, sardines and anchovies to your weekly diet to tackle joint degeneration.

Nuts – Brimming with healthy monounsaturated fat, a handful of nuts each day can help fight against swelling and high cholesterol levels.

Berries – The anthocyanins found in cherries and other red and purple fruits such as strawberries, blackberries and blueberries are well known for their potential anti-inflammatory properties.

Leafy veg – Veggies rich in vitamin K, such as broccoli, spinach, lettuce, kale and cabbage have been known to radically reduce inflammatory markers in the blood.

Nightshades and citrus fruits – contrary to belief, there’s little evidence to suggest that these foods increase the likelihood of arthritis flares. Rather, they are a vital and low calorie source of immune-boosting vitamins, which help to neutralise unstable free radicals that can damage cartilage. Nightshades include aubergines, potatoes, peppers and tomatoes.

Meat and dairy – Though it’s important to focus on getting your protein and calcium from vegetables, beans and lentils, incorporating small amounts of meat and dairy into your weekly diet is not likely to cause any dramatic increase in inflammation levels.

Turmeric, Garlic and Ginger – The curcumin found in turmeric gives this spice its bright orange pigment and contains a natural supply of anti-inflammatory agents. Similarly, ginger and garlic have been used for centuries as pain reduction remedies for inflammatory conditions. Add these immune-boosting powerhouses to vegetable-rich soups and casseroles.