As a runner, I love to eat foods that will help to reduce inflammation. Inflammation is common in many people’s bodies and can wreak havoc on our body’s systems. It stems from the foods we eat and our lifestyles. Inflammed muscles can be a pain in the rear. It is inflammation that causes arthritis, and is also linked to heart disease and cancer.
I tend to chose natural alternatives to treat inflammation instead of NSAID’s (non-steroidal anti-inflammatory drugs). Natural alternatives are easier on the body, with less toxins in my opinion, and easier on the liver. Natural ways to fight inflammation starts with our diets. It is our diets that are one of the main culprits of inflammation, from the sugary foods and saturated fats, that are so common among the standard American diet (SAD).
NSAID’s only work to cover a symptom, but never work on the root of the problem, which in many cases is our diet. Changing our diet is the best way to beat inflammation. There are many foods that can help to reduce inflammation. (I have included links for further reading). These foods include the following:
- Turmeric – Turmeric is known as an anti-infammatory. It is a spice commonly used in Indian dishes to make curries. I like to add it too my rice as it cooks, or to quinoa. I try to incorporate it into many of my dishes for a boost.
- Beets – For numerous reasons beets are a runners best friend. Again they have been shown to fight inflammation and contain fiber and vitamin C. Great for post runs and pre-runs.
- Dark Leafy Greens – Kale, spinach, broccoli and collard greens help to protect the body from cytokines, pro-inflammatory molecules. Incorporate more salads into your diet, and you’ll be helping to reduce inflammation.
- Cayenne Pepper – This contains capsaicin, which has been shown to reduce inflammation and pain. Capsaicin is commonly found in topical creams used for reducing pain. Add a little to Mexican dishes, and even mac’n’cheese bakes.
- Nuts – Almonds and walnuts are especially good for fighting inflammation. Walnuts have omega-3’s, great for reducing inflammation. Nuts also have antioxidants, and these help to repair the body from inflammation and prevent inflammation. Throw on salads, or eat a handful a couple times a week.
- Hemp Seeds, flax seeds and Chia Seeds – These are plant sources of omega-3 fatty acids, which have been shown to reduce inflammation. Add them to smoothies, cookies, and muffins.(It’s important to note that omega-3’s from fish is more easily used by our bodies, thus is much better)
- Ginger – Another known anti-inflammatory. Great in soups, smoothies, and fresh juices. Eat it fresh or use the powdered form for cooking.
- Garlic – In studies, garlic has been used to treat inflammation and has been shown to be just as effective as NSAID’s in doing so. It’s easy to mix into many dishes and salad dressings.
- Berries – As we all know, berries are high in antioxidants, thus naturally reducing inflammation. Raspberries, blueberries and strawberries are great in smoothies, and who doesn’t like to munch on fresh berries.
- Tart Cherries – My favorite!! Again, an anti-inflammatory and a runner’s best friend. Tart cherry juice, not from concentrate, is a great addition to our diet. It helps to reduce inflammation, improving athletic performance.
I would try to incorporate these foods into your diet daily or on a regular basis. This will help to decrease inflammation, making recovery times form injuries and workouts quicker, and helping to prevent diseases.
Until Next Time Be Whole and Be Fit
What are you favorite ways to decrease inflammation? Have you tried natural alternatives to treating inflammation?