Feeling like you have had enough of winter, isolation and feeling sluggish? We are almost a year into the pandemic with “sort of” an end in sight with the slow roll out of the vaccination. We should be ecstatic but instead many of us are feeling like we are hitting the pandemic wall this month!
And with spring coming up this month many of us feel like we should be getting into shape. But it’s not happening. We feel stuck in a rut without a plan to get out. What’s a social distancer supposed to do???
Well, first off realize that daylight savings time starts in less than two weeks followed by the first day of spring in less than three. Focus on that because it might make you feel hopeful! People are starting to get vaccinations. I got mine this week. This is all great news, but you may still be feeling sluggish and cranky.
But this is a great time of year to shrug off your mood, get your energy back and lose those aching joints by making a commitment to get your inflammation under control. Since chronic inflammation is the root cause of most of the major diseases: heart disease, diabetes, cancer, and Alzheimer’s, this is a great place to start. It’s a major reason why people aren’t feeling on the top of their game.
To me, one of the great things about taming inflammation is that it has more to do with what you eat regularly rather than just what to avoid. Sure, you need to avoid some things, but first let’s talk about some easy changes you can make.
I plan to make this topic a series over the next couple of months as there are lots of anti-inflammatory foods that can make a difference. I’ll start with the most powerful, fruits and vegetables.
Veggies are king because they are potent, so eat the rainbow. Make sure your plate is as colorful as possible. Why? Antioxidants like carotenoids and flavonoids which give fruits and veggies their bright color, can help reduce your body’s inflammatory response by reducing oxidation or free radical damage. Your best bet for veggie choices are cruciferous veggies and leafy greens.
Increasing cruciferous vegetables such as green cabbage, broccoli, bok choy, Brussels sprouts, kale, radishes, arugula, and cauliflower can sometimes be an easy remedy for symptoms of inflammation such as fatigue, joint pain and mood issues. You may find this hard to believe but according to a study on cruciferous vegetables and inflammation in 2016, sulforaphane, a component of these super foods completely restored the antioxidant status of individuals and prevented the inflammatory response.
Here is a great little hack to get more crucifers in your diet. Broccoli sprouts. These simple little powerhouses contain far more nutrients and exert a greater anti-inflammatory effect than full-grown broccoli. Sprouting increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C and K than unsprouted plants. They’re easy to use. Just sprinkle them on a salad, soup, or casserole.
All green leafy vegetables are full of vitamins, minerals and phytonutrients that help reduce inflammation and promote health.
Additional high performing anti-inflammatory veggies are deeply colored veggies. These are colored throughout such as a beet, for example. The deep dark color of beets assures that they are high in inflammation fighting antioxidants. All highly pigmented veggies are good choices: carrots, peppers, highly colored potato, red cabbage, purple cauliflower, and even purple asparagus.
For every rule there is an exception and celery is one. Celery is obviously not colorful, but it has antioxidant and anti-inflammatory properties and is an excellent source of potassium, an important factor in removing toxins, a source of free radical damage and inflammation.
Fruits are a close second to veggies. Berries are very anti-inflammatory, especially blueberries. Again, the deep pigment is responsible for antioxidant protection. Other berries are great too, especially raspberries, blackberries, strawberries, goji, acai, bilberries, and cranberries. Cherries, too, though they are higher in sugar. No need to avoid them, but practice good portion control. About ½ cup is enough.
Apples help to cool the fire because they are a great source of quercetin. Quercetin is a flavonoid, an extremely strong antioxidant that is highly anti-inflammatory. Apples also break the rule about deep coloring throughout.
Avocados are a delicious, fiber-filled fruit and source of healthy fats while olives are a great way to cool the fire and add lots of flavor. Also in the fruit family is the anti-inflammatory pineapple. Bromelain, an enzyme in pineapple, helps with inflammation.
Bottom line: Stick with a deeply colorful variety of vegetables and fruits and fill half your plate with these healthy foods.
If you want to get further ahead of your inflammation and would like some group support too, please join us this week in my private Facebook group for a free 5-Day Anti-inflammatory Challenge. Early every morning I will post the video for the day touching on what I think are the most important points to focus on to start eliminating inflammation. The videos will stay posted all week! Each day, you will be given specific easy doable tasks to get yourself moving in the right direction.
You can sign up now for my Eating for Balance group here: https://www.facebook.com/groups/2334017553393467.
Ruth Clark, author of the best-selling book Cool the Fire: Curb Inflammation and Balance Hormones, is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon and her practice is 100% virtual. Ruth specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at Ruth@RuthRD.com.
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