All Posts tagged anti-inflammatory

The Best Natural Anti-Inflammatories

There are many reasons to eat an anti-inflammatory diet. Chronic inflammation has been identified as a contributing factor for a number of diseases, as well as chronic pain. Additionally, the most inflammatory foods are those that carry the highest risk for allergic reactions. So how can you reduce inflammation without reaching for over-the-counter medications? A preventative diet rich in anti-inflammatory foods is a start.

The Conscious Life offers a great list of top anti-inflammatory foods. Here are some of the best natural ingredients for your diet:

Seaweed: Kelp is rich in the complex-carbohydrate fucoidan. Fucoidan has anti-inflammatory and antioxidant properties. It’s also high in fibre, meaning that seaweed can help optimize digestion and fat absorption for the maintenance of a healthy weight.

Rose colored fish, summer food with lemon wine marinadeWild salmon: Rich in omega-3 fatty acids like EPA and DHA, salmon is an anti-inflammatory and may also prevent heart disease and certain cancers. Studies suggest omega-3’s may also reduce symptoms of autoimmune disease. This is a definite powerhouse food, so try to include salmon in your weekly meal plan. If you find it too “fishy” try dressing it up with powerful flavours like lemon and dill.

Green tea: Choc-full of anti-inflammatory flavonoids, green tea is great for reducing risk of heart disease and cancer. It’s also the perfect guilt-free hot beverage if you’re trying to lose weight, because the polyphenol found in green tea helps to boost metabolism and fat oxidation.

broccoliBroccoli: This green veggie contains the phytonutrient sulforaphane, which helps the body kick potentially cancer-causing compounds. Broccoli is also rich in magnesium and calcium to regulate blood pressure, and its high potassium content helps maintain the functioning of a healthy nervous system.

Sweet potato: This is a powerful potato! Versatile and mild-flavoured, sweet potatoes are becoming a nutritious favourite with many people. They contain a whole host of nutrients, including fibre, vitamin C and B6, and beta-carotene. Together, all of these powerful components work to reduce inflammation and purify the body.

While there are many anti-inflammatory and anti-oxidant foods, without thoughtful meal planning you’d be surprised at how easy they are to overlook. Challenge yourself by including one anti-inflammatory food in all of your major meals!

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Massage: the Natural Anti-Inflammatory

Massage is a widely respected and integrated therapy. Its effects have been tested on patients with arthritis, drug addictions, mood disorders, cancer, and more. We’re still learning everything it can do. While we continue to discover more about the physical benefits of massage and its usefulness for a variety of chronic and acute conditions, one major news item was recently discovered: Massage has a proven anti-inflammatory effect on muscles.

A study conducted on the quadriceps muscles of several active participants revealed that the act of massage releases anti-inflammatory signals that improve the ability of muscle cells to make new mitochondria. This converts food into energy and can help speed tissue repair.

An analysis of the muscle tissue of both groups of participants (those who had been massaged and those who had taken no treatment) revealed no discernible differences, further confirming that massage is a safe and effective way to treat muscle pain.

1255004_88259036Massage can do a lot more than help you avoid taking an anti-inflammatory. It’s also a great therapeutic option for those suffering from headaches, insomnia, anxiety and fibromyalgia. In addition to the physical benefits that it offers by improving circulation, helping to facilitate muscle tissue repair and reducing pain, massage is a uniquely therapeutic experience. An hour of massage offers clients a chance to focus on their body’s physical sensations and responses in a way we don’t often have time to do. Massage also triggers the release of mood-elevating endorphins, and encourages meditative practices like closed eyes, deep breathing, and total body relaxation.  All of these factors help to make massage more than a therapy- it’s also an escape, and a mental break that many of us are craving.

With mounting hard evidence of the undeniable benefits of massage therapy, we should encourage a shift in perspective that embraces massage as a critical part of our ongoing health and wellness journey.

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