This post is sponsored by New Chapter; all opinions contained within are my own. As always, thank you for allowing me to partner with companies to create wholesome recipes and speak about the topics I’m passionate about.
Most everyone experiences some form of inflammation every day, especially if you’re an active individual. While some inflammation is beneficial, as it’s a necessary part of healing, it becomes less healthy when it’s more persistent. When we experience inflammation, there is an increase in blood flow and an accumulation of white blood cells, which results in symptoms such as redness, swelling or pain. To combat this, our bodies will begin to generate new cells to promote healing.
While many people turn to sports patches, ice packs or heat to help alleviate their symptoms, there are also a number of foods you can regularly work into your diet that will help keep inflammation at bay (or help your body combat inflammation faster).
There are also a number of foods and (herbal) supplements you can regularly work into your routine. New Chapter’s Zyflamend Whole Body herbal supplement supports a healthy inflammation response to address occasional pain.* It contains pure and potent turmeric, rosemary, green tea and ginger to aid the body’s natural response to inflammation.* It’s also all packed into a sustainably plant-sourced, 100% vegetarian capsule that dissolved quickly so its contents are rapidly available for absorption. *
Zyflamend is one easy way to help support a healthy response to inflammation! Below I’ve outlined a few other inflammation fighting foods and nutrients.
The omega-3 fatty acids EPA and DHA, found in fatty fish and fish oil supplements, have been shown to reduce the production of pro-inflammatory eicosanoids while stimulating the production of anti-inflammatory eicosanoids (lipoxins) from arachadonic acid. Including fatty fish such as salmon in your diet is a great way to help combat inflammation in the body.
Try this: Pan-seared honey dijon salmon over a bed of garlic-sauteed kale and blistered cherry tomatoes
Blueberries are high in antioxidants and polyphenols—protective compounds found in plants. Antioxidants help reduce tissue damage at inflammation sites. Recent research has suggested that polyphenols may decrease pro-inflammatory cytokine production, and block the activity of pro-inflammatory signaling systems (Can you add different symbol to link to source?).
Try this: Blueberry yogurt parfait sprinkled with walnuts
Ginger contains a substance called gingerol, which has been found to inhibit production of pro-inflammatory mediators prostaglandin and leukotriene. They have also been shown to prevent the production of pro-inflammatory cytokines which stimulate the movement of cells towards sites of inflammation.**
Want these ginger benefits? New Chapter’s Zyflamend Whole Body herbal supplement contains 100mg of full-spectrum ginger to help support healthy inflammation as a result of pain or muscle soreness.*
Try this: Gingered tofu and vegetable stir-fry
Kale (and other dark leafy greens)
Kale and other dark leafy greens like spinach, kale and arugula contain vitamin K. Vitamin K has been shown to suppress the production of pro-inflammatory cytokines in in vitro and animal studies. Non-clinical studies have shown an increase in dietary vitamin K to be associated with lower levels of individual pro-inflammatory biomarkers.*** Many leafy greens also contain alpha-linolenic acid which, as we just discussed, also have anti-inflammatory benefits.
Try this: Massaged kale chopped salad with olive oil and balsamic vinegar
While we only covered a few sources, there is an abundance natural anti-inflammatory foods out there. A diet particularly rich in fruits, vegetables, whole grains, plant-based protein and heart-healthy fats will most certainly provide anti-inflammatory benefits.
If you’re interested in trying an herbal supplement to compliment your diet, talk to your doctor about including New Chapter’s Zyflamend™ Whole Body. If you and your doctor decide it’s right for you, you can use code CAITTRYZYF for $5 off any 60 ct or larger Zyflamend now through 7/29/18.
* Source: Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004;79(5):727-747.
**Source: Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventive Medicine. 2013;4(Suppl 1):S36-S42.
***Source: Harshman SG, Shea MK. The Role of Vitamin K in Chronic Aging Diseases: Inflammation, Cardiovascular Disease, and Osteoarthritis. Current nutrition reports. 2016;5(2):90-98. doi:10.1007/s13668-016-0162-x.
****Source: Parkinson L, Keast R. Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease. Int J Mol Sci. 2014;15(7):12323-12334.
Disclaimers: As with any dietary or herbal supplement, you should advise your healthcare practitioner of the use of this product. If you are nursing, pregnant, or considering pregnancy, you should consult your healthcare practitioner prior to using this product. Always talk to your doctor prior to implementing anything new to your routine.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
Certified Organic by International Certification Services, Inc., Medina, ND, USA3