Plant-Based Foods that Fight Inflammation
RESOURCES AND LINKS MENTIONED Episode 145:
Join the private group Wellness Circle to learn more about Inflammation: https://www.facebook.com/groups/Audreychristie/
Say HI and join the conversation on social:
Foods that Fight Inflammation
Rough Transcript (listening is best)
Hey friends, inflammation is a beast, right? That’s why I am gonna give you 4 plant-based foods that fight inflammation in today’s episode, but that's not all we are talking about. I also want to talk to you about inflammation because a lot has changed since the last time we talked about this topic (over 100 episodes ago - including some of the ways we look at how, why, and when we should be fighting inflammation and the depth of information that I want to share with you about it here. Even in terms of acute injuries, conventional medicine has also changed its stance on what to do about inflammation.
So in today’s episode, we are talking about a whole host of information that will help you learn how, when, why to fight inflammation and when you might oughta leave it be. We are talking:
- When inflammation is good
- When inflammation is bad and contributes to long term health problems
- What some of the root causes of inflammation are and what you can do about it
- The inflammation benefits of my favorite 8 plant foods that fight inflammation
Welcome if this is your first time listening - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.
Before we dive in, Another quick invite I have for you is to jump on the Autoimmune Revolution waitlist if you are interested in DIY’ing your own revolution with my help and the support of a small community! We will be opening registration again very soon - get on the list at audreychristie.com/autoimmunerevolution
The Truth About Fighting Inflammation
I’m just gonna come out and say it - if you keep masking inflammation you get more inflammation and eventually you get really sick. That about sums it up. Doesn’t matter if you are doing it with conventional methods or natural methods, medicine from the doctor, or supplements, eventually, that inflammation bucket fills up and overflows AND depending on your genetic makeup and what genes have been turned on or off depends on what that overflow does in your body.
For some people it is an autoimmune condition, for some people, it is allergies, for others heart disease, depression, memory loss, anxiety, fatigue, cancer, weight gain, and for some it is a stair-step through all of these things.
Is Inflammation a problem for you...
One way to tell if you have been squelching inflammation and the cause of that inflammation is still happening is when you get relief from a remedy and then it comes back with a vengeance. For example, I see frequently with my clients - when we start on a protocol and we start looking at pushing pause or stopping altogether the supplements they have been taking for some time. Often they really want to keep taking certain ones like turmeric, omega 3, and I started taking high doses of omega 3 and was doing so good and then the benefits started drifting down or they went away completely. But often these clients remember how they felt for sometimes even a brief window and attribute that to the supplement or change and don’t want to let go of that supplement or stop avoiding that food. If that is you, then listen up - that is a sign that you are squelching inflammation that is trying to give you clues to what your root cause is, or at least wave a flag saying help! Warning!
Your Permission Slip
So the first thing I want to do is give you full permission to investigate, to take steps to heal, you only get one shot at this life so why spend your time and energy fighting to feel good enough when you could be waking up every day feeling good?
The Two-Faced Nature of Inflammation
Inflammation is a process in your body where your immune system is alerted to something needing repair. Your immune system releases chemical messengers and it leads to redness, swelling, and/or pain. Sometimes this is perceivable from the outside of the body and sometimes it is just perceivable internally.
Inflammation is important, protective even, to heal damaged tissues and even prevent infection. The problem comes in when there is a constant alert like toxins, chronic infections, stress, any number of things that can trigger ongoing inflammation, that’s where you lead to troubles that last and last.
The goal is to keep inflammation as your body’s fire alarm, only pulling the alarm when you really need it.
What are some of the root causes of inflammation?
Toxins, parasites, food allergies and sensitivities, stress, Lyme, molds, pesticides, air pollution, chronic co-infections, heavy metals, candida, SIBO, hormone imbalance, poor drainage pathways - the list is long and exhaustive and can be difficult to get to on your own. Inflammation, like everything, is often a tree with many roots, but the good news about doing the work to find the roots is that you can heal.
I can get you started on your journey with my newly updated Autoimmune Revolution Kickstart - you can download it on the show notes page or at audreychrisite.com/autoimmune
Plant-Based Foods that Fight Inflammation
Sprouts particularly Broccoli Sprouts Fight Inflammation
Have you heard of sprouting? I talk about it a lot on my Instagram - so easy - so delish and as a sidebar a great project for kids!
Sprouts are rich in a phytochemical compound called sulforaphane. Broccoli sprouts in particular have about 100 times the amount of sulforaphane in them as other sprouts.
Sulforaphane supports something in your body called the Nrf2 pathway - it is like the self-defense system for your cells. It can turn genes on and off, including those that utilize antioxidants, this is critical if you are suffering from inflammation and if you have an autoimmune disease or other chronic health issues - you for sure do.
Sulforaphane also helps your body to better use glutathione that helps to protect your body from free radical damage caused by environmental toxins - things like pesticides, air pollution, and mold. Sounds like some of the things I mentioned in the root causes, huh?
It can also help your brain and nerve-related disorders like Parkinson's, Alzheimer's, and even depression and anxiety...although it has mostly been studied in animal research, the results are promising.
What I love about it is that it tastes great, and if you always have a batch in progress - you can sprinkle it everywhere - smoothies, salads, potatoes, sandwiches, soups - really it goes anywhere and is very easy to incorporate.
Wild Blueberries Fight Inflammation
You already know that blueberries are super good for you, they are considered a super fruit because they are high in powerful antioxidants (specifically anthocyanins).
These anthocyanins also support the Nrf2 pathway, they help with detox, inflammation, and aid in your digestive health. Anyone dealing with a complex chronic illness, autoimmune disease, or a collection of symptoms - add blueberries to your day!
Wild blueberries also help protect your liver, immune function, reduce heart disease, support healthy blood sugar regulation, protect your eyes, enhance your lung tissue, increase your physical endurance, and support bone health too.
Wheatgrass (whole) helps to Fight Inflammation
Wheatgrass is full of minerals, antioxidants, enzymes, and all kinds of beautiful healing plant compounds. It’s particularly protective for the liver and with heavy metal toxicity. And is protective for the mouth, gums, and teeth. It helps to protect it from harmful bacteria.
Lab tests every show that it can deter the growth of cancer cells, so be sure and put it in your smoothie!
It's another easy/fun one to grow right on your window ledge.
But wait, what about gluten? Wheatgrass does not contain gluten.
Pineapple to Fight Inflammation
The bromelain in pineapple helps to combat inflammation and support immune function including getting rid of parasites, reducing airway asthma, helping with joint pain and stiffness, reducing bruising, improving heart health, and reducing blood clots. Here’s a fun benefit, you may know that cancer cells are cancerous because they don’t die when they should, they reproduce and proliferate and don’t die off, bromelain in pineapple helps to encourage cancer cells to go through cell apoptosis (cell death) of cancer cells.
If you have more questions about inflammation and are looking for more actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast.
Friends chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook
To wrap this up...
To wrap this up -
Inflammation is a warning and repair system in our body. When you just can’t shake something - look to find the root cause, rather than continuing to squash that inflammatory response. Incorporating these foods I mentioned will help to relieve the inflammation and have a side benefit of working on some of the root cause issues that might be an issue for you.
I am always rooting for you friend and I am so grateful for you listening! See you next time!