Inflammation. It’s the health watchword right now, but what exactly is it?
Essentially, inflammation is a vital part of our immune system and our body’s natural response to injury. If you’ve sprained your ankle, it becomes temporarily inflamed as your body works to heal the affected area. The type of inflammation we want to avoid is the chronic kind, when stresses on the body – caused by poor diet or obesity, exposure to chemicals and pollutants – lead to poor health. Chronic inflammation can contribute to nearly every disease, from rheumatoid arthritis to cancer and diabetes.
Thankfully, what you choose to eat can help keep inflammation at bay. We can help prevent inflammation by cutting back on foods like sugar, deep-fried foods and processed meat, while loading up on foods that fight inflammation.
Here are six easy ways to do it.
Eat more tinned fish
We are well aware of the health benefits of the omega-3 fatty acid found in oily fish for the brain, but it is also a big hitter when it comes to fighting inflammation. Studies have consistently found that omega-3 supplementation has a positive effect on inflammatory markers, but supplements can be expensive and not necessary if you are eating two servings of fish a week, one of which should be oily fish like salmon, sardines or mackerel.
The cheapest and most convenient way to achieve this is with tinned fish. There are some delicious variations of tinned sardines in the supermarkets these days, from ‘picante’ to lemon and herb. Look for sardines in extra virgin olive oil, mash onto good quality wholegrain toast, drizzle over some of the olive oil left in the tin (olive oil is also anti-inflammatory) and squeeze over fresh lemon juice for even more antioxidant goodness.
Cook tomatoes in olive oil
Tomatoes are an everyday superfood because they are stuffed full of healthy nutrients, notably an antioxidant called lycopene which gives its vibrant red colour. A 2020 study by Zhejiang University linked moderate consumption of lycopene to reduced cancer mortality, thanks to its anti-inflammatory effect.
The lycopene in tomatoes becomes more bioavailable, i.e. easier for the body to absorb, if they are cooked and accompanied by a source of fat. The easiest way to do this is to place the tomatoes in a baking tray, drizzle with olive oil, season lightly and bake at 180C for 15 minutes. Make a delicious side dish or salad by crumbling feta cheese over the top and adding fresh chopped mint leaves.
Have a daily ginger shot
A brand new study from the University of Colorado has found that ginger is extremely effective in helping a type of white blood cell, called neutrophils, to control inflammation. The researchers found that a daily ginger supplement of 20mg of gingerol (one of the main compounds in ginger) – which is roughly equivalent to 30g of fresh ginger – was enough to provide anti-inflammatory benefits.
The easiest way to get a ginger fix is to have a daily ginger shot. To make enough for four shots, roughly chop 120g of ginger, with the skin left on, and add to a blender with 400ml of fresh, unsweetened apple juice and the juice of a lemon. Blend for a minute or two and then press through a fine sieve into an airtight container. This will keep for four days in the fridge.
Note, if you have an existing health condition, are on medication, are pregnant or breastfeeding, check with your healthcare professional before taking ginger shots.
Make some shop swaps
Three of the most inflammatory food types are those high in sugar, refined carbohydrates and fried foods. We should aim to reduce these things in our diet, not just because they increase inflammation, but because they are also linked to a greater risk of obesity. This can easily be done by making a few simple swaps when out shopping.
Instead of sugary treats like sweets, chocolate, cakes and biscuits, switch to whole fruit. Although fruit does contain sugar (fructose), it is packaged with fibre and many other nutrients, so it won’t have the inflammatory effect of the added sugar in processed foods.
Swap refined carbs like white rice, bread and pasta for wholegrain equivalents like brown rice, wholegrain bread and pasta, which contain more fibre to help protect against inflammation. Instead of frying foods, bake them in the oven. Frying foods can increase the formation of harmful compounds called advanced glycation end products (AGEs) that can increase inflammation.
Get a taste for turmeric
It’s not everyone’s cup of chai because of its strong earthy taste, but turmeric arguably has the strongest evidence base for its anti-inflammatory properties of any food.
In one study, 117 subjects were given curcumin supplements (the active ingredient found in turmeric), or a placebo, for eight weeks. They found that those taking curcumin had significantly decreased inflammatory markers at the end of the study.
The only catch is that it’s hard to get this concentration of curcumin from food alone, however, turmeric is still a great addition to an anti-inflammatory diet. Here’s a great way to use fresh turmeric for breakfast: grate a thumb-sized piece of fresh turmeric – you can leave the skin on – add to scrambled eggs along with half a tsp of ground cumin, some chopped green chilli and a sprinkling of fresh coriander leaves. Roll up in a wholegrain wrap and enjoy.
Boost your berries
If you’re not already a berry devotee, it’s time to convert. Berries are often called nature’s vitamin pills, such is their nutrient density, and they contain potent antioxidants that exert protective effects against inflammatory disorders, metabolic disorders, cardiovascular diseases and various cancers.
All well and good, but berries are expensive. The answer? Buy frozen. Not only are they cheaper, but they are picked and frozen at their peak, locking in all the nutritional goodness. Keep a big bag of mixed berries in the freezer and simply heat some up in the microwave for a quick hot berry sauce to stir into yoghurt or porridge.
They are also fabulous in a smoothie bowl. Whizz up frozen berries, a ripe banana and some yoghurt, place in a bowl and top with whatever you have to hand – chopped nuts, more fresh fruit, coconut flakes or some mixed seeds.
