Diet Tips to Reduce Inflammation
Posted on November 1st, 2016
It’s amazing how swollen the knee can get post-surgery from such little activity. There’s a lot of pressure on your joints when you haven’t built up enough muscle to absorb the shock when you walk.
Even if you aren’t recovering from surgery, it’s a good idea to incorporate foods that reduce inflammation into your diet. We all face inflammation from toxins, illnesses and infections. The problem is, however, when we have inflammation for a prolonged period, we are more at risk for heart disease, as well as increased likelihood of damaging our brains and other organs.
Throughout this recovery, I’ve used some natural diet remedies for my joints. Here are some remedies to help reduce inflammation:
Turmeric is known to fight inflammation. Curcumin is believed to be the compound containing many of Turmeric’s health benefits. According to Sarah Klein of The Huffington Post, there have been a number of studies showing how turmeric can aid joint pain and arthritis.
There are many ways to incorporate turmeric into your diet. If I’m on the go I drink Blueprint’s Turmeric Tonic although it takes a few sips to adjust to the taste. Turmeric can be added to smoothies, lattes, and also adds flavour to recipes like curries and rices.
Tart Cherry Juice
I’ve recently added tart cherry juice to my diet. According to an article published in the Journal of the International Society of Sports Nutrition, tart cherry juice, which is “rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise” (”Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial”, 2010). If you have sore muscles due to surgery or if you’re very athletic, drink up!
In a Mindbodygreen article by Dr. Gary Kaplan, consuming at least 25 grams of fibre every day can help reduce inflammation. This includes whole grains such as oatmeal, barley, wheats, brown rice, etc. Dr. Kaplan also recommends vegetables such as eggplant, okra, and onions.
Other goodies for your diet
According to a Harvard Medical School study, tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fruits like strawberries, blueberries, cherries and oranges are anti-inflammatory. The article also says to avoid french fries, soda, processed food, margarine and refined carbs. Fuel your body with the best nutrients to ensure the best healing process and to properly nourish the warrior within.
Privacy, James C. Chesnutt, Diane L. Elliot, Erica T. Perrier, and Kerry S. Kuehl. “Journal of the International Society of Sports Nutrition.” Efficacy of Tart Cherry Juice in Reducing Muscle Pain during Running: A Randomized Controlled Trial. N.p., n.d. Web. 11 Sept. 2016.
Publications, Harvard Health. “Foods That Fight Inflammation – Harvard Health.” Harvard Health. N.p., n.d. Web. 11 Sept. 2016.
By Dr. Gary Kaplan November 19, 2015 6:09 AM. “11 Food Rules For The Ultimate Anti-Inflammatory Diet.” Mindbodygreen. N.p., 19 Nov. 2015. Web. 11 Sept. 2016.
Klein, Sarah. “6 Health Benefits Of Turmeric.” The Huffington Post. TheHuffingtonPost.com, 18 Oct. 2014. Web. 20 Sept. 2016.
DiCorleto, PhD By Paul. “Why You Should Pay Attention to Chronic Inflammation – Health Essentials from Cleveland Clinic.” Health Essentials from Cleveland Clinic. N.p., 25 July 2016. Web. 31 Oct. 2016.