Weekly Wellness: Foods that fight inflammation

1 year 4 months 2 days ago Monday, May 22 2017 May 22, 2017 Monday, May 22, 2017 3:13:00 PM CDT May 22, 2017 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - Last week, we talked about inflammation and how it can contribute to weight gain. This week we’re going to talk specifically about foods that can help your body to fight inflammation. When it comes to inflammation in the body, it can manifest in many ways: aches and pains, stiffness, headaches, indigestion, stomachaches, yeast imbalances, viruses, low energy, weight gain. Most of the time, these icky manifestations are due to acidity and inflammation.

To understand how acidity plays a role in producing bodily inflammation, you first have to understand pH (the measure of a solution's acidity or alkalinity). Our bodies need a very specific pH balance to function and maintain homeostasis. Even slight changes to the pH in our body can be very problematic.

Our regular diet tends to include things that are highly acidic: caffeine, alcohol, processed foods, sugars, refined flours, pasteurized dairy, animal proteins, etc. Even natural processes of the body produce acidic byproducts. Oh, and let’s not forget stress, which also contributes to an acidic environment.

But there is hope. Just as some foods contribute in a negative, acidic way, other foods can reduce inflammation and create a healthier body. When reviewing our daily diet, our goal should be to consume 80 percent alkaline foods and 20 percent acidic foods. Not all acidic foods are unhealthy; however, extremely acidic foods should be consumed minimally. Fresh fruits and vegetables that have been lightly seasoned and cooked should be the focus of your diet.

Below is a list of some of the most anti-inflammatory foods that can be added to your grocery list, kitchen and plate:

Leafy Green Vegetables: Leafy greens are full of nutrition, loaded with alkalizing minerals, phytonutrients, antioxidants, and anti-inflammatory omega 3 fatty acids. Kale, chard, spinach, lettuces, bok choy, etc, daily.

Turmeric: The main compound responsible for turmeric’s anti-inflammatory benefits, curcumin, has been used to fight simple colds and flus, Alzheimer's disease, liver damage, prevent cancer, and of course relieve inflammation. Put it in your smoothies or make golden milk (find recipes online).

Fish Oils: Rather than eating the actual fish (since some of us don’t care for it), fish oils can be taken as a supplement.

Berries: Berries are lower in sugar than most fruit and contain large quantities in inflammation-reducing antioxidants. Blueberries and dark-colored berries are especially anti-inflammatory.

Walnuts: Walnuts are not only an excellent source of protein, they are also a source of anti-inflammatory omega-3 fatty acids, antioxidants, and vitamin E.

Bone Broth: Bone broth is full of essential nutrients and alkalizing vitamins and minerals (i.e. calcium, magnesium, silicon, phosphorus, collagen, hyaluronic acid, protein, and more). It can reduce inflammation and support your joints, skin, and bones.

Coconut Oil: Coconut oil is a highly anti-inflammatory fat that is made up of mostly MCFAs (medium-chain fatty acids) which are easier to digest and not readily stored as fat. Coconut oil also contains antimicrobial and antifungal properties from caprylic, lauric, and capric acids, aiding in reducing inflammation, lowering high blood pressure, improving energy, and boosting the immune system.

Figure out how to incorporate some of these items into your daily diet and see how you feel after a few weeks! I’ll bet you notice a difference…

 

More News

Grid
List
COLUMBIA- A new MU Research building is set to be built by October 2021, after the MU Board of Curators... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 7:32:00 PM CDT September 20, 2018 in News
COLUMBIA - A warning from the Missouri Department of Health and Senior Services closed Stephens Lake Thursday afternoon. Columbia... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 6:19:00 PM CDT September 20, 2018 in News
KANSAS CITY, Mo. (AP) — The longtime aide of former Democratic leader Mike Sanders was sentenced to six months in... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 6:00:00 PM CDT September 20, 2018 in News
COLUMBIA - Boone County Family Resources is just too big. Now, the agency wants a new building with more parking... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 5:46:00 PM CDT September 20, 2018 in News
JEFFERSON CITY, Mo. (AP) — A Missouri prosecutor says he won't press charges related to allegations of conflicts of interest... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 5:42:47 PM CDT September 20, 2018 in News
SUNRISE BEACH - Sunrise Beach Fire Protection District Board President Brian Layman resigned Thursday. Layman's resignation follows Fire Chief... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 5:07:00 PM CDT September 20, 2018 in News
ASHLAND - The Missouri State Education Board outlined a budget that would increase transportation funding for Missouri schools. "The... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 4:49:00 PM CDT September 20, 2018 in News
COLUMBIA - The Boone County Commission will soon be accepting applications for anyone interested in leasing the former fairgrounds. ... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 3:47:00 PM CDT September 20, 2018 in News
JEFFERSON CITY (AP) — Planned Parenthood says abortions will stop at its Columbia clinic after Oct. 1 unless a federal... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 3:43:00 PM CDT September 20, 2018 in News
COLUMBIA - November elections are approaching, but behind campaign speeches and electoral yard signs, Boone County is struggling to reach... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 3:29:00 PM CDT September 20, 2018 in News
JEFFERSON CITY, Mo. (AP) — Gov. Mike Parson is considering changes to Missouri regulations to help address a shortage of... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 3:19:36 PM CDT September 20, 2018 in News
JEFFERSON CITY - The Cole County Prosecutor's Office said Thursday it will not pursue charges in connection with the investigation... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 3:15:00 PM CDT September 20, 2018 in News
MOBERLY - More than 100 counties are getting $25 million to combat the opioid crisis, and Randolph County is one... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 2:53:00 PM CDT September 20, 2018 in News
ABERDEEN, Md. (AP) — The latest on the shooting in Maryland (all times local): 12:05 p.m. Law enforcement... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 11:34:00 AM CDT September 20, 2018 in News
COLUMBIA - A new ad targeting Republican senate candidate Josh Hawley accuses him of trying to take away health insurance... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 11:32:00 AM CDT September 20, 2018 in News
COLUMBIA - Deputies with the Moniteau County Sheriff's Office arrested a driver in California after finding methamphetamines in his car.... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 10:20:00 AM CDT September 20, 2018 in News
COLUMBIA - A pharmaceutical company has plans to come to Columbia, but is seeking a Chapter 100 Bond from the... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 7:42:00 AM CDT September 20, 2018 in News
COLUMBIA - Organizations and activists aimed at improving the poverty situation in the state will gather for the 2018 Missouri... More >>
3 days ago Thursday, September 20 2018 Sep 20, 2018 Thursday, September 20, 2018 7:24:00 AM CDT September 20, 2018 in News
Columbia, MO
Broken Clouds 71°
11pm 66°
12am 64°
1am 63°
2am 62°