Weekly Wellness: Foods that fight inflammation

3 years 1 month 2 weeks 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 - Columbia's mask ordinance officially went into place at 5 p.m. on Friday, but many businesses in the city... More >>
10 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 5:35:00 PM CDT July 10, 2020 in News
COLUMBIA — Summer sport leagues in Columbia have been trying to keep athletes safe amid the COVID-19 pandemic. Mid-Missouri... More >>
11 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 4:36:00 PM CDT July 10, 2020 in News
HUNTSVILLE - An employee at the Randolph County Sheriff's Department was fired after body camera video was released to a... More >>
12 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 3:49:00 PM CDT July 10, 2020 in News
COLUMBIA - Police are looking into two reports of indecent conduct on the MKT Trail, both of which happened within... More >>
12 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 3:39:00 PM CDT July 10, 2020 in News
COLUMBIA- Tiger Academy of Gymnastics is hosting a summer camp for kids to attend, but it is going to look... More >>
13 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 2:22:00 PM CDT July 10, 2020 in News
COLUMBIA – As Boone County struggles to keep up with the need for contact tracing in the community, volunteers are... More >>
15 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 12:49:00 PM CDT July 10, 2020 in News
COLUMBIA - UM System leaders unveiled a new plan to bring broadband access to a rural pilot community on Wednesday.... More >>
16 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 12:09:00 PM CDT July 10, 2020 in News
JEFFERSON CITY - The Bicentennial Bridge project is a $3.75 million dollar bridge to connect the Missouri State Capitol Complex... More >>
16 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:51:43 AM CDT July 10, 2020 in News
JEFFERSON CITY (AP) — President Donald Trump has approved Missouri’s request for a federal disaster declaration for severe storms in... More >>
16 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:38:46 AM CDT July 10, 2020 in News
COLUMBIA – The city mask ordinance for Columbia goes into effect at 5:00 p.m. on Friday, and education will be... More >>
17 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 11:00:00 AM CDT July 10, 2020 in News
COLUMBIA (Missourian) - In the midst of Missouri’s budget crisis, $125 million from the CARES Act will help higher... More >>
17 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 10:42:31 AM CDT July 10, 2020 in News
COOPER/BOONE/CALLAWAY COUNTY - Crews will begin striping work on I-70 on Sunday, and the work will continue into August. ... More >>
20 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 8:01:00 AM CDT July 10, 2020 in News
(CNN) -- Kansas City Chief's player Mitchell Schwartz spoke out on Thursday about DeSean Jackson's anti-Semitic social media posts ,... More >>
21 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 6:45:00 AM CDT July 10, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
23 hours ago Friday, July 10 2020 Jul 10, 2020 Friday, July 10, 2020 4:29:00 AM CDT July 10, 2020 in News
CALLAWAY COUNTY - Deputies have identified the man whose body was found near Millersburg on Thursday as 31-year-old Ervin Hayes... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 7:36:00 PM CDT July 09, 2020 in News
BOONE COUNTY- Businesses outside the city limits of Columbia are now having to decide what to do about the mask... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 6:33:00 PM CDT July 09, 2020 in News
COLUMBIA - The COVID-19 pandemic changed a lot about how we live, and unemployment benefits weren't left out. Unemployment... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 5:45:00 PM CDT July 09, 2020 in News
JEFFERSON CITY – As cases are beginning to spike, some counties are struggling to keep up with the demand for... More >>
1 day ago Thursday, July 09 2020 Jul 9, 2020 Thursday, July 09, 2020 5:38:00 PM CDT July 09, 2020 in News
Columbia, MO
Broken Clouds 71°
5am 68°
6am 69°
7am 72°
8am 76°