You may already be aware that stress eating and mindlessly downing unhealthy treats while you're feeling overworked and emotionally exhausted is bad for your long-term health. Often, these feel-good foods do the opposite: Fried, fatty, and sugary foods have been shown in studies to cause inflammation in the body. Inflammation is our immune system's reaction to a stimulus like an injury or illness. It's actually beneficial in tiny quantities since it improves blood flow and sends the appropriate immune system cells to the damaged location, activating your body's defences. Low-grade inflammation that persists over time, such as that induced by chronic stress, not only increases your risk of chronic disease but also causes additional psychological anguish, thus exacerbating the sensations that prompt us to stress eat in the first place.
Most arthritis pain is caused by inflammation, particularly pain produced by rheumatoid arthritis and other kinds of autoimmune arthritis. Fortunately, there are strategies to combat inflammation, such as exercising, taking drugs, and eating an anti-inflammatory diet. Foods strong in omega-3 fatty acids and antioxidants are thought to be anti-inflammatory, including:
1. Berries
Anthocyanins are antioxidants found in berries. These substances have anti-inflammatory properties, which may lower your risk of disease. In one study of 25 adults, those who drank blueberry powder on a daily basis produced considerably more natural killer cells (NK cells) than those who did not. NK cells are naturally produced by your body and aid in the normal functioning of your immune system. Another study found that persons with extra weight who ate strawberries had lower levels of specific inflammatory markers linked to heart disease than those who did not.
2. Broccoli
Broccoli is high in nutrients. Along with cauliflower, Brussels sprouts, and kale, it is a cruciferous vegetable. Consuming a lot of cruciferous vegetables has been linked to a lower risk of heart disease and cancer, according to research. This could be due to the antioxidants in them having anti-inflammatory properties. Broccoli contains sulforaphane, an antioxidant that reduces inflammation by lowering levels of cytokines and nuclear factor kappa B (NF-B), which are chemicals in your body that cause inflammation.
3. Green Tea
Green tea is one of the healthiest liquids you can consume, as you've obviously heard. Drinking it has been linked to a lower risk of heart disease, cancer, Alzheimer's disease, obesity, and other illnesses, according to research. Many of its advantages stem from its antioxidant and anti-inflammatory characteristics, particularly a compound is known as epigallocatechin-3-gallate (EGCG). EGCG reduces inflammation by lowering pro-inflammatory cytokine production and fatty acid damage in your cells.
4. Ginger And Turmeric
Ginger and turmeric not only have anti-inflammatory qualities, but they also give colour and flavour to recipes. If you dislike the taste of turmeric, you can take a curcumin supplement instead. Curcumin is the chemical ingredient in turmeric that provides it with anti-inflammatory benefits.
5. Fatty Fish
Omega-3-rich foods including sardines, salmon, and tuna are thought to be anti-inflammatory. According to one major research on middle-aged and senior women, those who ate one or more servings of fish each week were 29% less likely to develop rheumatoid arthritis, which is caused by joint tissue inflammation. If you dislike the flavour of fish, you can take fish oil supplements instead. A product with at least a 2:1 EPA to DHA omega-3 fatty acid ratio is frequently suggested.