Inflammation is our body’s natural response to protect against injury and infection. It’s an important part of our immune system, helping repair damaged tissue and ward off viruses and bacteria.
Inflammation becomes a problem when it carries on long after it’s needed. This is called ‘chronic inflammation’ and has been linked to diseases such as diabetes, cancer, heart disease, arthritis and Alzheimer’s.
Common symptoms of chronic inflammation include:
- Fatigue and insomnia
- Body pain
- Frequent infection
- Gastrointestinal complications
- Weight gain
The good news is that there are many simple ways to fight off inflammation. Dr Frank Hu from the Department of Nutrition at the Harvard School of Public Health says that “many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”
Anti-inflammatory foods
Of course, a nutritious, balanced diet is essential for overall health and wellbeing. This is especially key when it comes to reducing chronic inflammation. Many doctors suggest a Mediterranean diet of fruits, vegetables, nuts, whole grains and fish as a great way for combating inflammation.
Studies have shown that certain fruits and vegetables, nuts and even coffee contain powerful elements to protect against inflammation. Researchers also find these foods can help lower the risk of cardiovascular disease and diabetes.
Anti-inflammatory foods include:
- Tomatoes
- Olive oil
- Spinach and kale
- Almonds and walnuts
- Salmon, mackerel, tuna, and sardines
- Strawberries, blueberries, cherries, and oranges
Check out one of our favourite Mediterranean recipes here.
