Do your joints ache every time it rains? Do your knees swell and heat up after climbing stairs? Does your stomach bloat every time you eat?
These are some of the most common manifestations of systemic or chronic inflammation, which, according to a study from the University of Florida, affects at least 34.6% of the U.S. population. (1)
Chronic inflammation has been linked to heart disease, diabetes, arthritis, and even cognitive decline. In fact, research shows that 3 out of 5 people worldwide die from conditions associated with chronic inflammation (2). However, not all is bad news. Your daily food choices can play a big role in fighting it. By incorporating anti-inflammatory foods into your diet, you can help protect your long-term health and feel better on a day-to-day basis. That is why, here are some of the best options:
- Fatty Fish
Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help lower inflammatory markers in the body. Aim for two servings per week for maximum benefits.
- Leafy Greens
Spinach, kale, and Swiss chard are rich in vitamins A, C, and K, as well as antioxidants that help calm inflammation at the cellular level.
- Berries
Blueberries, strawberries, and raspberries are loaded with anthocyanins—compounds that give them their rich color and powerful anti-inflammatory properties.
- Turmeric
This golden spice contains curcumin, one of the most studied natural compounds for reducing inflammation and supporting joint health. Pair turmeric with black pepper to boost absorption.
- Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and minerals that work together to help keep inflammation in check.
Supplements to Maximize Anti-inflammatory Support
Even with a balanced diet, busy lifestyles can make it challenging to consistently obtain sufficient anti-inflammatory nutrients. Supplements can fill those gaps and strengthen your body’s defense system. Here are our favorites:
- Omega-3: A convenient way to ensure you’re getting heart- and brain-supportive fatty acids.
- Turmeric: Provides a concentrated dose of curcumin without having to season every meal. You can also find it in Articulaciones, made with a blend that includes tamarind seed extract and glucosamine, among other ingredients that work to help control joint inflammation.
- Resveratrol: It contains antioxidant properties that can benefit a normal inflammatory response.
- Digestion Plus: made with blue agave, which contains prebiotic fibers and antioxidants that support gut health and help reduce inflammation in the body.
Adding anti-inflammatory foods to your meals—and supporting your nutrition with the right supplements—can help you reduce chronic inflammation, boost energy, and protect your long-term health. Small, consistent changes make a big difference.
Your Santo Remedio Team
References:
- Chronic inflammation and poverty are a ‘double whammy’ for mortality risk https://phhp.ufl.edu/2024/01/16/chronic-inflammation-and-poverty-are-a-double-whammy-for-mortality-risk/
- Roma Pahwa; Amandeep Goyal; Ishwarlal Jialal. Chronic Inflammation. https://www.ncbi.nlm.nih.gov/books/NBK493173/
