You probably know that the delicious sugary treats and alcoholic beverages this holiday season left your body with a bit more inflammation you are used to, it might even show up as having more period pain this cycle.
The amazing news is that by adding a few simple foods, you can switch to an anti-inflammatory diet in no-time.
Our top five anti-inflammatory foods to add to your shopping list this January:
1. Fatty fish
Wild caught fish like sardines; salmon and trout are great sources of omega-3 fatty acids and provide an anti-inflammatory boost after the holidays.
2. Seeds
Seeds such as flax, chia and hemp are plant sources of omega-3’s and even more powerful when soaked and sprouted. During the sprouting process vitamin C, B2, B5 and B6 are produced. Enjoy spouted seeds over fresh salad starters or in your lunch bowls.
3. Turmeric
Curcumin, the key component in turmeric has been proven to have potent anti-inflammatory benefits , according to this study. A quarter of a teaspoon can be consumed daily to protect against free radicals in the body. Download Turmeric Golden Milk Recipe here.
4. Ginger
Ginger, is another powerful anti-inflammatory source and can assist in period pain caused by inflammation. Drinking one-eighth of a teaspoon of ginger powder three times per day showed to reduce pain over two months from an eight to a three on a scale of one to ten.
5. Berries
When returning to gym after the holiday your muscles can feel extra painful after workouts. Include berries in your diet to help reduce inflammation and even speed up your recovery.
The easiest way to reduce inflammation is by switching to whole foods.
Resources:
Briden, L. 2018. Period repair manual: Natural treat for better hormones and better periods.
Gregor, M. How not to die., 2015. Pan Books, London. 658 p.
Gregor, M. https://nutritionfacts.org/video/benefits-of-ginger-for-menstrual-cramps/
Gregor, M. https://nutritionfacts.org/video/carcinogen-blocking-effects-of-turmeric/
Groves, M.N. 2016. Body into balance: A n herbal guide to holistic self care. Massachusetts: Storey Publishing. 336 p.
Rubin, J.S. 2005. The Makers Diet. Siloam, USA. 322 p.
Salimi, A., Jamali, Z., Shimarde, L.R. 2022. Curcumin for protecting mitochondria and downregulating inflammation. Molecular Nutrition and Mitochondria, DOI: 10.1016/B978-0-323-90256-4.00014-X
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