Best Anti-Inflammatory FOODS · Introduction If you’re a frequent flyer in the natural health scene, you’ve more than likely heard the term “inflammation” tossed around quite

FOODS

DR. JOSH AXE

Best Anti-Inflammatory

& SUPPLEMENTS

This content is strictly the opinion of Dr. Josh Axe, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author nor publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

TABLE OF CONTENTS

INTRODUCTION03

CHAPTER 1Inflammatory Diseases and Conditions

CHAPTER 2Top Anti-Inflammatory Foods

CHAPTER 35 Best Anti-Inflammatory Supplements

04

07

10

REFERENCES

ABOUT DR. JOSH AXE

13

14

IntroductionIf you’re a frequent flyer in the natural health scene, you’ve more than likely heard the term “inflammation” tossed around quite a bit recently. But while it may seem like little more than the newest buzzword to crop up, chronic inflammation is actually a serious issue that plays a central role in health and disease.

To put it simply, inflammation is a normal response by the immune system that helps protect the body against illness and infection.

When you get a bug bite, for example, your body releases histamine, which sends white blood cells to the area and increases blood flow, resulting in swelling. This type of short-term, acute inflammation is essential to health; it helps promote healing and supports immune function to keep you feeling your best.

However, sustaining high levels of inflammation long-term is not only harmful, but it can be downright detrimental when it comes to your health. In fact, some research suggests that inflammation is at the root of most diseases and may also contribute to chronic conditions like heart disease, diabetes and cancer.1

Fortunately, there are plenty of natural ways to reduce inflammation and improve your overall health in the process. Let’s dive right in and take a closer look at the role that inflammation can play in your health, plus how to stop it in its tracks once and for all.

3

CHAPTER 1

Inflammatory Diseases and ConditionsChronic inflammation can take a real toll on your body and may even contribute to the development of several chronic conditions in the long-run.

Here are a few of the most common diseases that may be tied to inflammation:

Heart diseaseAccounting for 31.5 percent of deaths worldwide, heart disease is a major problem that affects millions around the globe. (2)

According to the American Heart Association, widespread inflammation is increasingly common in heart disease and stroke patients and is believed to be linked to the formation of fatty plaque in the arteries. (3)

AsthmaCommonly characterized by wheezing and difficulty breathing, asthma is a condition in which the airways narrow and swell. Asthma is typically treated with medications that help dilate the airways and reduce inflammation to manage and control symptoms.

4

Inflammatory bowel diseaseInflammatory bowel disease occurs when the lining of the digestive tract becomes swollen and inflamed, leading to symptoms like abdominal pain, diarrhea, severe weight loss and fatigue.

Ulcerative colitis and Crohn’s disease are the two main types of inflammatory bowel disease, each of which can be debilitating and can come with serious consequences to health.

Celiac diseaseThis autoimmune disorder triggers an immune response whenever foods containing gluten are consumed, resulting in digestive distress and nutrient malabsorption.

Rheumatoid arthritisAs the most common type of autoimmune arthritis, rheumatoid arthritis occurs when the immune system attacks healthy tissues and cells in the body. This causes a wide range of adverse side effects, including chronic pain and swelling in the joints.

CancerSome research suggests that environments with high concentrations of inflammatory cells may promote the growth and spread of cancer cells in the body, potentially increasing the risk of tumor formation. (4)

Diabetes Inflammation can cause insulin resistance, leading

to a spike in blood sugar levels and upping the risk of type 2 diabetes.

Type 1 diabetes, on the other hand, is an autoimmune condition in which the immune system malfunctions and damages the cells responsible for producing insulin, resulting in chronic, widespread inflammation.

5

LupusLupus is a systemic autoimmune condition in which the immune system mistakenly attacks your body, causing damage to the tissues and organs. In addition to making modifications to diet and lifestyle, lupus is treated using immunosuppressive therapies and medications that help reduce inflammation.

Leaky GutThis digestive condition is caused by damage to the lining of the digestive tract, which allows food particles and toxins to pass from the intestines to the blood, resulting in inflammation.

6

CHAPTER 2

Top Anti-Inflammatory FoodsFortunately, there are also also plenty of healthy foods that have been proven to be effective when it comes to minimizing inflammation and optimizing your health.

A natural approach to inflammation includes the following foods.

Top anti-inflammatory foods:

7

1 Blueberries

Boasting a good amount of antioxidants in each serving, blueberries can help fight free radical formation and prevent oxidative damage to the cells to decrease inflammation.

2 Leafy Green Vegetables

Leafy greens like spinach, kale and Swiss chard are brimming with flavonoids, which are plant compounds that have been shown to offer protection against chronic conditions such as dementia, heart disease and even cancer.5

8

3 Beets

Thanks to the presence of betalain, a type of plant pigment that’s responsible for the vibrant color and powerful health benefits of beets, this superstar vegetable has been shown to reduce oxidative stress and inflammation in animal models.6

4 Salmon

This fatty fish is loaded with heart-healthy omega-3 fatty acids, which can help soothe inflammation and optimize your health.7

5 Broccoli

Well-known for its health-promoting properties, broccoli contains a whole host of vitamins, minerals and antioxidants that can decrease inflammation.

6 Coconut Oil

In addition to its ability to boost brain function and protect against bone loss, animal studies show that coconut oil may help ease inflammation and decrease swelling.8,9,10

9

8 Walnuts

Walnuts supply a hearty dose of protein, fiber, omega-3 fatty acids and phytonutrients in each serving, making them an ideal inflammation-busting ingredient for snacks and main meals alike.

9 Chia Seeds


10 Ginger


7 Pineapple

This delicious fruit is packed with bromelain, a digestive enzyme that has been shown to prevent the formation of blood clots and exhibit anti-inflammatory and anti-cancer properties.11

CHAPTER 3

5 Best Anti-Inflammatory SupplementsThere are plenty of pricey pills, serums and ointments that promise to ward off inflammation and help keep chronic disease at bay.

But it doesn’t have to expensive or complicated. In fact, making just a few simple switches in your daily routine by adding the following supplements can make a world of difference when it comes to enhancing immune function.

Top anti-inflammatory supplements:1. Collagen

Collagen is the most abundant protein in the body and can be found throughout the muscles, bones, tendons and skin. Not only does it provide

the skin with elasticity and strength, but it also promotes cell turnover and keeps the bones and joints healthy and strong.

Unfortunately, collagen production starts to slow down as we get older, leading to signs and symptoms of aging

such as wrinkles, joint pain and sagging skin.

10

Luckily, some research shows that supplementing with collagen may be able to help. In fact, promising studies show that collagen can help support skin health, joint health and even bone health in older adults.12, 13, 14

2. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential to many different aspects of health, especially when it comes to inflammation and immunity. They’re also considered a form of “essential fatty acid,” meaning that you need to get them from food sources as your body is unable to produce them all on its own.15

However, unless you’re squeezing at least two servings of fatty fish per week in your diet, there’s a good chance you may be missing out on this key nutrient. Taking an omega-based supplement such as fish oil is an easy and effective way to round out your diet while also ensuring that you’re getting the omega-3 fatty acids that you need.

3. Bone Broth

Produced by simmering the bones, tendons and ligaments of animals over a period of several days, bone broth contains a concentrated amount of healing compounds such as collagen, proline, glycine and glutamine.

Studies in humans and animals show that bone broth and its components can support joint and skin health and may help retain muscle mass and strengthen the lining of the intestinal tract.16, 17, 18, 19

4. Turmeric

Besides adding a burst of color and flavor to curries and cuisines, turmeric is also jam-packed with health-promoting properties thanks to the

11

12

presence of curcumin. Curcumin is a powerful chemical found in turmeric that has been shown to alleviate inflammation and decrease symptoms of rheumatoid arthritis in both human and test-tube studies.20, 21

In spice form, a dash of turmeric here and there can certainly be beneficial. However, opting to take turmeric in tablet or capsule form can help bring the benefits to the next level. Look for a fermented supplement for easy absorption and be sure to get a formula that also contains piperine, a compound found in black pepper that can boost the bioavailability of curcumin by up to 2,000 percent.22

5. Spirulina

This type of microalgae is highly nutritious, packing a hefty chunk of the B vitamins, protein, copper and iron that you need for an entire day into a single tablespoon.23 It’s also rich in antioxidants such as phycocyanin, which has been extensively studied for its ability to relieve inflammation and reduce oxidative stress.24, 25

Widely available in powdered supplement form, spirulina can easily be added to your morning smoothie to bump up the inflammation-busting benefits. Alternatively, look for a greens powder that contains spirulina plus a good mix of other nutritious veggies and herbs to really maximize the potential health benefits.

References1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408160/

3 http://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/inflammation-and-heart-disease




7 https://www.ncbi.nlm.nih.gov/pubmed/20500789



10 https://www.ncbi.nlm.nih.gov/pubmed/24613207?dopt=Abstract





15 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/








23 https://ndb.nal.usda.gov/ndb/search



13

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food as medicine. Author of the books “Eat Dirt,” “Essential Oils: Ancient Medicine” and the upcoming “Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reserve Disease” (February 2019), he also

14

operates the No. 1 natural health website in the world at DrAxe.com, with over 15 million unique visitors every month. He’s a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing history’s healthiest whole food nutrients to

the modern world.

Documents

Best Anti-Inflammatory FOODS · Introduction If you’re a frequent flyer in the natural health scene, you’ve more than likely heard the term “inflammation” tossed around quite