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Anti-Inflammatory Diet

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Anti-Inflammatory Diet

 

Inflammation in our bodies comes in all forms. In order to understand the severity of inflammation, we need to understand the definition, the cause and treatment. According to Webster dictionary inflammation is “a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat, pain, swelling, and often loss of function and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.”

 

What is inflammation?

Inflammation is your body’s immune response. Inflammation is the body’s natural defense against any damaged cells, viruses, bacteria or harmful agents in the body. The purpose of inflammation is to remove this damage and heal from the inside out. So far, it doesn’t sound so bad, right?. But, diving in a bit deeper, if we consider that certain food cause these same reactions to out gut health, eating foods that cause constant inflammation hinder our body’s ability to heal. Therefore, if we have any pre-existing injuries our body will struggle to heal due to the inability to fight the inflammation in our gut.

 

According to Harvard Health, there are two types of inflammation: acute and chronic.

  • Acute inflammationcomes on rapidly, usually within minutes, but is generally short-lived. Many of the mechanisms that spring into action to destroy invading microbes switch gears to cart away dead cells and repair damaged ones. This cycle returns the affected area to a state of balance, and inflammation dissipates within a few hours or days.
  • Chronic inflammationoften begins with the same cellular response, but morphs into a lingering state that persists for months or years when the immune system response fails to eliminate the problem. Alternatively, the inflammation may stay active even after the initial threat has been eliminated. In other cases, low-level inflammation becomes activated even when there is no apparent injury or disease. Unchecked, the immune system prompts white blood cells to attack nearby healthy tissues and organs, setting up a chronic inflammatory process that plays a central role in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s a central role in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s.

As these definitions explain, can impact any organ.

What foods cause inflammation?

  • Sugar
  • Transfat
  • Refined Carbohydrates
  • MSG
  • Gluten
  • Casein
  • Alcohol

 

What foods should we eat to reduce inflammation and/or prevent inflammation?

  • Cruciferous Vegetables: Broccoli, Kale, Cauliflower. These vegetables are filled with antioxidants. Antioxidants fight inflammation.
  • Dark Leafy Greens: Spinach, Kale, Swiss Chard, Beet Greens
  • Berries: Strawberries, Wild Blueberries, Raspberries. contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of further health concerns.
  • A diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis. 
  • Omega 3 Fatty Acids: Salmon, Trout, Sardines, Mackerel. Fatty acids may be attributed to a number of distinct biological effects on lipid and lipoprotein metabolism, blood pressure, platelet function, arterial cholesterol delivery, vascular function, and inflammatory responses.
  • Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.

What else can we do to reduce inflammation?

  • Drink Water. Water helps circulate toxins through the body and
  • Frankincense Oil
  • Turmeric/Curcumin
  • Stay active by walking and stretching

 

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The information contained herein is for informational purposes only and does not establish a doctor-patient relationship.