Inflammation in the body works as a natural protection, allowing you to heal and playing a vital role in a healthy immune system. For example, if you were to cut yourself, your immune system responds by sending additional white blood cells to the source of pain, leading to inflammation to protect. If you were to contract a cold or virus, the immune system responds in the same way and this is called acute inflammation. It lasts for a short time frame and is perfectly health.
On the other hand, we have chronic inflammation which can be damaging to the body. It is activated in response to unwanted substances such as smoking, unhealthy foods and even stress. The good news is that we can use food to naturally fight inflammation:
- Keep it colourful - Remember to add colour to your plate with nutritious fruits and vegetables rich in polyphenols.
- Care for your gut - The best fuel for a healthy gut is fibre and polyphenols, which are broken down into short-chain fatty acids (SCFA) which maintain the health of the gut lining. SCFA lead to reduced inflammation, improving nutrient absorption, regulating mood and boost our immune systems!
- Wholegrain wins - Swap white for whole-grains and feel the difference! To reduce inflammation reduce the following carbohydrates: white bread, white rice and processed baked goods. There are plenty of healthy wholegrain alternatives.
- Spice it up - Be sure to use an abundance of herbs and spices when cooking. Not only will your meals be extra tasty but will actively decrease inflammation.
- Increase good fats - Plant sources of omega 3, such as walnuts, chia and flax seeds are great additions to your diet and can decrease inflammation.