How the foods you eat can fight or worsen inflammation

Last updated 1 year ago

Inflammation is the body's natural response to an injury or infection caused by anything from allergies and toxins to a virus or blunt injury. Common types of inflammation plaguing individuals in combat and impact sports or extremely physical training regimens include acute inflammation as a result of a physical injury or trauma; low-grade chronic inflammation caused by stress within the body as a reaction to an environmental trigger; and chronic inflammation as a result of an injury that never healed completely or properly.

Depending on the site and cause of damage, the response is slightly different. But ultimately, the body calls on immune cells to begin fighting the injury by destroying cells and repairing damage at the site of invasion. Inflammation may be better understood when viewed as an immune response.

The immune response is quite simple. Damaged cells release histamine, bradykinin and prostaglandins. These cause surrounding tissues to be inhabited by fluid, which leaks from blood vessels. The result is swelling, which helps contain the infection during the healing process. White blood cells are drawn to the site and begin consuming the invading cells. This process is called phagocytosis.

While there are many physical treatments that address the result of inflammation in the body, this article will focus primarily on nutrition. We’ll take a look at the top foods that fight inflammation as well as foods that contribute to it.

Foods that fight inflammation:

1. Cultured or Fermented Foods

2. Oily Fish

3. Onions and Garlic

4. Ginger and Turmeric

5. Nuts and Seeds

Foods that worsen inflammation:

1. Refined Sugars

2. Food Additives

3. Polyunsaturated Fats (PUFAs)

4. Commercially-Raised Meat

5. Highly-Allergenic Foods

This information comes from a great article at www.maxsportsandfitness.com and goes deeper in depth about inflammation, how these foods help or hinder, and how you can reduce your inflammation.

For more information about nutrition, health and wellness care visit ASHA School of Massage's webpage at www.ashamassage.com or call 770-368-2661 for a nutritional or constitutional consultation.