Weekly Wellness: Foods that fight inflammation

6 months 3 weeks 5 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 - Callaway County schools donated more than 9,200 toys to Toys for Tots Thursday. "We're excited," coordinator Melissa... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 3:20:00 PM CST December 14, 2017 in News
BELLEFONTAINE NEIGHBORS (AP) - The Latest on the shooting of two St. Louis-area police officers saved by their bulletproof vests... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 3:17:00 PM CST December 14, 2017 in News
COLUMBIA - Thursday marked the five year anniversary of the Sandy Hook shooting. In 2012, Adam Lanza opened fire... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:50:00 PM CST December 14, 2017 in News
COLUMBIA - Police now have 75 kits with the opioid overdose reversal medication naloxone, which is also known as Narcan.... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:39:00 PM CST December 14, 2017 in News
JEFFERSON CITY (AP) — The former administrator of the Pettis County Ambulance District has admitted embezzling more than $227,000... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:15:00 PM CST December 14, 2017 in News
JEFFERSON CITY - Democratic lawmakers are voicing their concerns after the Missouri Republican party presented a new tax plan for... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:12:00 PM CST December 14, 2017 in News
JEFFERSON CITY (AP) — Missouri Gov. Eric Greitens has appointed a former St. Louis-area Husch Blackwell lawyer to the... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:11:00 PM CST December 14, 2017 in News
JEFFERSON CITY (AP) — Republican Gov. Eric Greitens is praising Missouri's revamped Clean Water Commission for allowing two new... More >>
2 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 2:08:00 PM CST December 14, 2017 in News
OLATHE, Kan (AP) — A third man has been convicted in the killing of a suburban Kansas City gun... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 8:46:29 AM CST December 14, 2017 in News
JEFFERSON CITY - The Missouri Department of Health and Senior Services said it concluded a three-month long investigation into a... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 7:54:00 AM CST December 14, 2017 in News
JEFFERSON CITY - Mid-Missouri could be gaining its second, fully-accredited Montessori school. Tonight Woodland Montessori will put forward its... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 6:53:00 AM CST December 14, 2017 in News
UPDATE: The Missouri State Highway Patrol has confirmed they have arrested 36-year-old Audrey Griffith in Audrain County in connection with... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 6:49:00 AM CST December 14, 2017 in News
COLUMBIA - On Wednesday evening, Columbia Police Officers were dispatched to the 2300 block of Carpenter Drive in reference to... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 6:20:46 AM CST December 14, 2017 in News
COLUMBIA - Columbia Police Officers responded to the 1500 block of Vandiver Drive in reference to a reported home invasion... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 5:28:42 AM CST December 14, 2017 in News
Update: Columbia Police Officers have made an arrest in regards to Wednesday morning's incident in the 1500 block of Fir... More >>
3 days ago Thursday, December 14 2017 Dec 14, 2017 Thursday, December 14, 2017 4:50:00 AM CST December 14, 2017 in News
JEFFERSON CITY (AP) — The director of the Missouri Veterans Commission has resigned amid complaints about care at the St.... More >>
3 days ago Wednesday, December 13 2017 Dec 13, 2017 Wednesday, December 13, 2017 10:37:00 PM CST December 13, 2017 in News
SALINE COUNTY - Former Columbia Police officer Rob Sanders will head back to the courtroom in May 2018 as he... More >>
3 days ago Wednesday, December 13 2017 Dec 13, 2017 Wednesday, December 13, 2017 10:03:00 PM CST December 13, 2017 in News
The St. Louis Cardinals have acquired outfielder Marcell Ozuna from the Miami Marlins. The deal is pending a physical. ... More >>
3 days ago Wednesday, December 13 2017 Dec 13, 2017 Wednesday, December 13, 2017 9:41:00 PM CST December 13, 2017 in Sports
Columbia, MO
Broken Clouds 45°
11am 46°
12pm 46°
1pm 47°
2pm 48°

Select a station to view its upcoming schedule:

Coming Up Next

10:00a
Give
10:30a
The Champion Within
11:00a
Wild About Animals
10:00a
Discover the Truth
10:30a
In Search of the Lord's Way
11:00a
Paid Program

Tonight's Schedule

6:00p
Football Night in America
7:20p
Sunday Night Football
7:00p
The Christmas Bunny
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Family Guy