Weekly Wellness: Foods that fight inflammation

5 months 4 weeks 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
ST. LOUIS (AP) — Officials are testing for asbestos among the debris left from a massive St. Louis warehouse fire.... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 1:17:00 PM CST November 18, 2017 in News
ST. LOUIS (AP) — A Missouri prosecutor will not file criminal charges against a Southwest Airlines pilot arrested after Transportation... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 1:07:54 PM CST November 18, 2017 in News
ST. LOUIS (AP) — A St. Louis man is facing charges for allegedly shooting a mechanic in a dispute over... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 12:59:00 PM CST November 18, 2017 in News
KANSAS CITY, Mo. (AP) — The Christmas holiday begins this weekend at Union Station in Kansas City. The station... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 12:55:00 PM CST November 18, 2017 in News
JEFFERSON CITY, Mo. (AP) — The state of Missouri is looking for input on how to spend $41 million from... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 12:41:00 PM CST November 18, 2017 in News
COLUMBIA- The Columbia Holiday Festival is giving local vendors a platform to support mid-Missouri charities this weekend. The Holiday... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 11:42:00 AM CST November 18, 2017 in News
COLUMBIA - Columbia police and fire department units responded to reports of an overturned car at Grayson Cottages early Saturday... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 7:53:00 AM CST November 18, 2017 in Continuous News
CAMDENTON - The place a man envisioned as his retreat away from the hustle and bustle of regular life now... More >>
2 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 7:05:00 AM CST November 18, 2017 in News
COLUMBIA - Shots were fired in downtown Columbia early Saturday morning in an area typically packed with late night celebrants.... More >>
3 days ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 12:49:00 AM CST November 18, 2017 in News
COLUMBIA - One person was hurt in a crash on Stadium Boulevard at the intersections of East Pointe Road and... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 9:12:00 PM CST November 17, 2017 in News
COLUMBIA - The Dalton Cardiovascular Research Center off Providence Road caught fire Friday night. A division chief said crews... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 8:19:52 PM CST November 17, 2017 in News
COLUMBIA - Each of Missouri’s counties are slating new council members for their MU Extension County Council. The councils... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 6:52:00 PM CST November 17, 2017 in News
COLUMBIA – The Missouri State Highway Patrol will be putting "all available troopers" on the roads over Thanksgiving week. ... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 5:58:00 PM CST November 17, 2017 in News
COLUMBIA - Gloomy weather and a possible chance of rain isn't going to stop one Columbia organization from throwing on... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 4:12:00 PM CST November 17, 2017 in News
ASHLAND - The approval process took several months, but the process of planning a switch to a new sewage treatment... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 4:00:00 PM CST November 17, 2017 in News
KINGDOM CITY - Hatton-McCredie Elementary’s 5th grade class donated $900 to Central Missouri Honor Flight, in honor of a late... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:51:00 PM CST November 17, 2017 in News
COLUMBIA - Haby Naya grew up in Chad, Africa. She spent lots of her free time braiding hair, anyone’s hair... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:45:00 PM CST November 17, 2017 in News
ST. LOUIS (AP) — A Missouri prosecutor will not file criminal charges against a Southwest Airlines pilot arrested after... More >>
3 days ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:41:31 PM CST November 17, 2017 in News
Columbia, MO
Broken Clouds 44°
5am 45°
6am 45°
7am 45°
8am 44°

Select a station to view its upcoming schedule:

Coming Up Next

4:00a
Early Today
4:30a
KOMU 8 News Today
5:00a
KOMU 8 News Today
4:00a
Paid Program
4:30a
Paid Program
5:00a
Paid Program

Tonight's Schedule

7:00p
The Voice
8:00p
This Is Us
9:01p
Chicago Med
7:00p
The Flash
8:00p
DC's Legends of Tomorrow
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld