According to Harvard Medical School, doctors are learning that the best way to reduce inflammation is by changing your diet. The answer to fighting off inflammation is not in the medicine cabinet; rather, it is a long list of anti-inflammatory foods that you can find at your local grocery store. Choosing anti-inflammatory foods over inflammatory foods can improve the overall health of the body, reducing the risk of various illnesses.

Even though inflammation is a natural immune response to the presence of a foreign invader that enters the body, excess inflammation can hinder healthy joint and organ function. Not a lot of people that they are eating their way into an inflammatory state. This is due to the foods (meats, dairy products, refined carbohydrates, sugary beverages, shortening, lard, fried, foods, and processed foods) in the Standard American Diet. These foods have become commonplace for the average American, and vegetables, fruits, nuts, legumes, seeds, and whole grains fall by the wayside.

Good With The Bad

The process of inflammation is to a) remove bacteria/pathogens and bodily tissues that were damaged by those foreign invaders; and b) begin the body’s natural healing process. So what makes it bad? Well, inflammation does not always get resolved. What we mean by this is that inflammation can become chronic, ultimately destroying bodily tissues. That is not what the immune system is supposed to do.

High levels of inflammation have been linked to various cancers, cardiovascular disease, arthritis, and Alzheimer’s disease. In order to get rid of excess inflammation, there are a few things you can do, the easiest of which is to incorporate more plant-based foods that contain lots of anti-inflammatory properties. While there are a lot of anti-inflammatory foods, here are some of the best herbs to get you started.

#1: Turmeric

Turmeric is one of the best anti-inflammatory foods out there; it’s just that simple. The active anti-inflammatory ingredient is curcumin, and it is more potent than Advil or ibuprofen. It’s great for people with arthritis because it helps with joint health! If you want to increase the effectiveness of reducing inflammation, consume turmeric with black pepper because black pepper increases the body’s ability to absorb curcumin. This food combination has helped to decrease CRP, an inflammatory marker in people with metabolic syndrome.

#2: Nettle

Nettle is rich in iron and carotenoids, as well as incredible anti-inflammatory properties. You have to be careful when collecting it, though, because it definitely stings. One study, which monitored a group of people with arthritis, used those stings to naturally remedy arthritis. It helped to reduce arthritis pain, but it isn’t worth the skin irritation. We recommend drinking nettle tea to help purify the blood and reduce inflammation.

#3: Ginger

Ginger is an amazing root that has a wide variety of known medicinal properties. You can brew it into a tea to soothe a sore throat, or add ginger slices with lemon to water to help calm indigestion. One of the coolest things that ginger does is that it helps to inhibit inflammatory enzymes, making it beneficial for those with Alzheimer’s or other forms of cognitive disorders. For those with cardiovascular disease, ginger is an ideal plant to consume because it can improve arterial health.

#4: Rose Hip

Not a lot of people mention rose hip when it comes to anti-inflammatory foods. Rose hip has been shown to help relieve pain in those with arthritis by reducing C-reactive protein, which is related to inflammation. Rose hip contains a lot of vitamin C and galactolipid, which has an anti-aging effect on your skin. The best ways to use rose hip are to brew it into a tea, or use rose hip oil on your skin and hair.

#5: Garlic

Garlic is a true superfood, which has been used for over 5,000 years. It can be used to help get rid of intestinal worms, skin irritations, gas, bloating, joint pain, or ear infections. Garlic contains a lot of antiviral, antibacterial, anti-inflammatory, anti-aging, and detoxifying properties, so you don’t have an excuse for it to not be in your kitchen at all times; unless of course you are allergic to garlic. You can massage garlic oil on your inflamed joint to help reduce inflammation, or you can add it to your daily meals.

Other Anti-Inflammatory Foods

• Almonds
• Walnuts
• Berries (strawberries, blueberries, & raspberries)
• Cherries
• Green Leafy Vegetables (spinach, kale, collards, & chard)
• Extra Virgin Olive Oil
• Raw Cacao Powder
• Tomatoes
• Mushrooms
• Peppers
• Avocados

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Inflammation is a natural bodily response to injury or infection. It is the body’s way of getting more immune activity and nourishment into the specific area that needs to heal. Chronic inflammation, however, is a different story. It has the potential to be destructive and people don’t typically suspect it as a cause of poor health.

Many studies have suggested that inflammation plays a role in the development of serious conditions like Alzheimer’s & Parkinson’s diseases, cancer, and heart disease. Recent studies have also linked chronic inflammation to the development of depression and anxiety. While chronic inflammation can be influenced by genetics, other factors like stress, poor dietary choices, exposure to environmental pollutants, and smoking cigarettes can cause excess inflammation. Help decrease inflammation in the body by using the following tips in your daily life.

Skip The Sugar

Eating too much sugar can take a toll on your adrenal glands, which makes it harder for you to cope with stress over time. Consuming sugar raises inflammation levels by triggering the release of cytokines, which are pro-inflammatory. Watch out for the hidden sugars in items you wouldn’t suspect. We are referring to salad dressings, condiments, sodas, and tomato sauce.

Meditate

This may seem ridiculous to some, but meditation is a great way to reduce stress. Research has indicated that chronic stress can negatively affect the immune system, which can induce inflammation. Take about 10-15 minutes each day to meditate in some peace and quiet. If meditation isn’t your cup of tea, try to find a calming outlet or activity, like walking or yoga.

Eat A Lot Of Anti-Inflammatory Spices

Spices are the unsung heroes of the kitchen. Not only do they make the food taste good, but they also have tons of health properties. Turmeric and ginger, for instance, provide powerful antioxidants that help to fight inflammation. It is advised to pair turmeric with black pepper because that helps the body absorb the curcumin, the active ingredient in turmeric. Fight inflammation with other herbs like rose hips, garlic, and nettle.

Start Your Mornings With A Green Smoothie

Leafy greens have been known to fight inflammation in the body. Starting your mornings with a pre-digested smoothie (meaning your body doesn’t have to work to break down the food) can help kick start your metabolism and digestion. Many leafy greens like arugula, romaine, spinach, and kale can contain vitamins A, D, E, and K, all of which help to decrease levels of CRP, which is an inflammatory protein. Visit our smoothie section for creative green smoothie recipes.

Eat Sulfur Rich Veggies

Methylation is like a biochemical superhighway in the body and it helps to protect the gut, brain, and DNA from inflammation. You can support methylation by eating sulfur-rich vegetables like Brussels sprouts, cauliflower, or broccoli, all of which help to lower the inflammatory acid known as homocysteine.

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A lot of people neglect rose plants once the flowers are gone. This is a shame because that is the time when rose hips (also known as rose heps, rose haw, or fruits of the rose plant) begin to grow, often times forming in late summer or fall. They are usually red and contain a high concentration of nutrients. They are little super fruits, much like blueberries, but more powerful.

Americans and Europeans have used rose hips for their medicinal properties for hundreds of years. The therapeutic properties can be attributed to the antioxidant concentration, phenolic compounds, phytochemicals, and healthy fats. Additionally, they contain nutrients like calcium, iron, selenium, zinc, magnesium, potassium, and vitamins A, C, E, and B-complex.

Recently, rose hips have undergone several studies to explore their health benefits. Researchers have found that they may have the potential to naturally remedy certain skin disorders, arthritis, inflammatory disorders, or hyperlipidaemia, among several others. We have detailed five of their amazing benefits below.

Skin Care

People always want their skin to look smoother, younger, and free of blemishes. Hundreds of creams, cleansers, or lotions claim to do these things, but how many of them work? And are they even beneficial for you? The vitamin A content in rose hips helps to improve skin elasticity to avoid wrinkle development. The vitamin C also works to produce healthy skin cells to help your skin look more youthful.

Improve Circulation

Iron, which is necessary for the creation of red blood cells, is a prominent nutrient in rose hips. Regularly consuming rose hips can help oxygenate essential organs, which helps to increase metabolic activity. This, in turn, helps to optimize organ function and boost circulation.

Anticancer Activity

The onset of cancer is typically related to intracellular levels of reactive oxygen species (ROS), which ultimately leads to DNA mutations and tumor development. Research suggests that the antioxidants and phenolic compounds in rose hips may have an effectiveness in fighting back against cancer cells. The antitumor effects have been tested on various cancer cell lines and the results are very promising. They may be even more effective when combined with other herbs, which have similar anticancer properties.

Digestive Aid

In addition to the pectin content, rose hips contain a variety of acids, which help to induce urination and excretion. In the past, many people have used rose hips as a diuretic to flush toxins, excess salt, and liquids from the body. Because rose hips help to regulate bowel movements, they can help people avoid many of the discomforts and symptoms people experience during constipation.

Immune Booster

Vitamin C is a notorious immune booster. Rose hips are full of vitamin C, which helps to stimulate white blood cells and support the respiratory system (one of the reasons why vitamin C is recommended if you have a cough or cold). If you come down with the cold or flu, consider drinking rose hip tea to naturally fight off the virus.

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