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Eat Right and Reduce Inflammation

By Bota HempApril 14, 2018Diet Supplements, Gut Health Supplements
Eat Right and Reduce Inflammation

Hippocrates said; “All disease begins in the gut”. He said that about 2000 years ago. I don’t think many physicians would disagree with that statement today. Chronic inflammation also begins in the gut. It is a precursor to all disease. The food we eat plays a tremendous role in whether we succumb to this process. We can reduce inflammation, by eating a steady diet of foods that have natural anti-inflammatory properties.

Our gut is supposed to be a semi-permeable membrane, but after years of poor eating habits and stressful living, our gut lining can become permeable. Our intestine can weaken to the point of creating leaky areas that allow large particles of food to pass through. The body sees these food particles as foreign invaders, and this starts an immune reaction and inflammation process in your body. This is called Leaky Gut Syndrome. If this situation continues over time, a disease or several diseases may start to develop. Could Hippocrates have known about leaky gut 2000 years ago? If you were diagnosed with one of these diseases caused by chronic inflammation, your physician would probably prescribe a medication that can only suppress the immune response, or temporarily reduce inflammation. Steroid medications and immune suppressors do not get to the root cause of inflammation, they can only temporarily reduce the symptoms.

Stress, poor sleep habits, gluten, poor digestion, inadequate chewing, alcohol, medications, over eating, refined carbohydrates, fried foods, margarine, excess sugar, and chemicals in the diet, are some of the causes of leaky gut syndrome. Get on the road to a healthier body today, by eliminating these culprits from your life. Now, how do we start to heal the gut and decrease the inflammation that leads to disease? You could say, food creates the problem in the first place, and it does. However, you will use nutritious foods, to heal the leaky gut caused by poor food choices and habits.

Obviously, one of the first things you want to do is cut out all processed food, fast food, excess sugar, and high fructose corn syrup. Drink plenty of clean water and think fresh! If you aim for a variety of fresh foods, fruits, and vegetables, you can’t go wrong. Stick with whole grains like brown rice, quinoa, and flax-seed. Use coconut oil or extra virgin olive oil for cooking. In the way of protein, wild Alaskan salmon, cod, and herring will give you omega-3-fatty acids. Cheeses, lean meats, yogurt, avocado, nuts, and legumes can be eaten in moderation.

Now for some specific foods and spices that are known to have anti-inflammatory properties:

  • Wild Blueberries. Scientific research shows that wild blueberries have many health benefits, which includes fighting inflammation. All berries have anthocyanin, that gives them their rich color. They are also high in antioxidants. Don’t forget the raisins when looking for inflammatory fighting fruit, says Jim Painter, PhD, RD, Professor at Eastern Illinois University, “they reduce a marker of inflammation known as TNF-alpha”. Freeze them in season, toss them in salads, smoothies, cereals, and jams.
  • Ginger and Turmeric. Scientific studies have shown that both of these spices have powerful anti-inflammatory properties. They’ve been used in Asian and Chinese cultures for thousands of years therapeutically, to relieve pain and inflammation. Consider drinking ginger tea, Sprinkle it on meats, stews, and stir-fry dishes. Turmeric can be sprinkled in egg dishes, soups, and vegetables.
  • Cinnamon and Garlic. You may not have known these two popular spices fight inflammation. Garlic has also been proven to fight cancer and has antibacterial properties. Cinnamon can be sprinkled in coffee or tea. Added to baked dishes, stews, and cereals. Garlic adds flavor to foods. If you like eat it raw or roast it. Put it into pasta dishes or salad dressings.
  • Walnuts. The good news is that most nuts have inflammatory fighters. However, walnuts have the highest concentration of omega-3’s and antioxidant phytonutrients. They are also a good source of protein. Put them in breads, yogurt, cereals, or eat them as a snack on the run.
  • Sweet potatoes. Nutrient packed, colorful sweet potatoes are one of the foods you can’t help but feel good about eating. They are high in vitamins C and E and great for your skin! Slice them up and saute in a little coconut oil, bake or mash them, and make healthy breads. Don’t forget the skin, there are plenty of nutrients there too.

This should get you started on eating a delicious, well-rounded, diet that is sure to reduce inflammation in your body. We also covered how fermented foods can help nourish the microbiome in one of our previous articles.. Keep it simple, and start with the basics. Load up on fruits, veges, whole grains, and fresh fish. Try to incorporate at least one of the foods that are especially high in anti-inflammatory agents, into your diet every day. Bon Appetit

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Bota Hemp

Author Bota Hemp

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