Nutrition in focus: the anti-inflammatory diet

What is inflammation in the body, how do we feel it and how can diet affect it?

Inflammation refers to our body's process of fighting against things that harm it, like infections, injuries and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system.

How do you know if you have inflammation in the body?

Symptoms may include:

1. Redness.

2. A swollen joint that may be warm to the touch.

3. Joint pain.

4. Joint stiffness.

5. A joint that doesn't work as well as it should.

Health experts recommend that a diet rich in antioxidants and staying hydrated are great ways to reduce inflammation in the body. Water is specifically recommended because it can flush toxins and other irritants out of the body.

The best way to detect inflammation is by measuring highsensitivity C-reactive protein and white blood cell count with a blood test. C-reactive protein (CRP), a protein in the blood, is one of the best indicators of inflammation that we have. You can request a blood test from your medical professional.

Is that pain from your diet?

We all want to perform at our best — whether it's at work, at the gym or playing with our kids. But one of the biggest issues that many people face is chronic inflammation, which can cause pain and fatigue and can impact your energy levels and lifestyle. Believe it or not, inflammation is often a good thing — it's how your immune system alerts your body that there's an issue that needs to be taken care of. There are many different things that can cause inflammation, but a contributing factor is often found in the typical Western diet, with foods that are rich in fat, sugar and salt.

The good news is that inflammation can be reduced by selecting foods with anti-inflammatory properties.

Here are some top foods and recipes that can help you to reduce inflammation.

Berries

These little superfoods can pack a punch when it comes to reducing inflammation. Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that can help fight inflammation. On top of this, they also have chemicals that help regulate your immune system, which can reduce chronic inflammation.

Berries are great as a nutritious snack on their own or when added to cereal, porridge and granola or in smoothies and juices.

Green tea

Beating inflammation is as easy as a cup of tea. Tea has antioxidants called catechins, which happily reduce inflammation. Green tea contains EGCG, the most powerful type of catechin. Other teas have this effect, too, but green tea has the most benefits. Reduce your inflammation daily as you sip your energising morning cuppa!

Apple cider vinegar

This ingredient is a strong anti-inflammatory, so it can help decrease pain associated with an inflammatory condition, including multiple types of Arthritis. Enjoy apple cider vinegar as a dressing in salad, in sauces (curries, stews, dressings) or two tablespoons in a small, warm glass of water first thing in the morning.

Beetroot

The humble beetroot has many benefits. Studies show that beets can decrease inflammation and other risk factors for chronic diseases, like high blood pressure and diabetes. Add to salads and soups, as well as smoothies and fresh juices.

Broccoli

Broccoli and other cruciferous vegetables are all high in vitamin K. Some research suggests that vitamin K can help regulate inflammation in the body by affecting as many as 14 different causes of inflammation. Unfortunately, most of us do not get enough vitamin K in our diets, but you can easily eat it raw in salads and juices, or steamed alongside your main meal.