As a health, fitness, nutrition, or wellness professional, you need to understand inflammation. In many cases, it’s a natural response to events that happen in life. But, when it extends beyond its needed time or is excessive, it can lead to a wide range of health conditions that have serious consequences. You can educate your clients on how to make simple and effective food choices to dramatically reduce inflammation in their body.

Inflammation is the body’s natural response to injury, infection, or other harmful stimuli. It’s a protective mechanism that helps the body remove damaged cells, pathogens, and other irritants, and initiate the healing process.

However, chronic inflammation (long term and excessive) can be harmful and has been linked to several chronic diseases such as heart disease, diabetes, cancer, and Alzheimer’s disease. You will learn a lot about the connection between food and brain health and brain disorders in the Spencer Institute Brain Fitness Coach Certification Course.

It’s essential to consume a healthy and balanced diet that can help to reduce and manage inflammation in the body. Let’s discuss which foods are best for their anti-inflammatory properties and health benefits related to reducing inflammation in the body.

Fruits and Vegetables

Fruits and vegetables are packed with nutrients, antioxidants, and phytochemicals that have anti-inflammatory properties. They are also rich in fiber, which can help to reduce inflammation in the gut. Some of the best fruits and vegetables for reducing inflammation include:

1. Berries: Berries such as strawberries, blueberries, and raspberries are rich in anthocyanins, which are potent antioxidants that can help to reduce inflammation. And they taste delicious.
2. Cruciferous vegetables: Cruciferous vegetables such as broccoli, cauliflower, broccoflower and Brussels sprouts contain sulforaphane, which has anti-inflammatory properties.
3. Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are rich in flavonoids, which have anti-inflammatory properties.
4. Tomatoes: Tomatoes are rich in lycopene, which has anti-inflammatory properties.
5. Citrus fruits: Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, which has antioxidant properties and can help to reduce inflammation.

Whole grains

Whole grains such as oats, brown rice, and quinoa are rich in fiber, which can help to reduce inflammation in the gut. They also contain antioxidants and phytochemicals that have anti-inflammatory properties. Some of the best whole grains for reducing inflammation include:

a) Oats: Oats contain beta-glucan, which has anti-inflammatory properties.
b) Brown rice: Brown rice contains lignans, which have anti-inflammatory properties
c) Quinoa: Quinoa is rich in flavonoids, which have anti-inflammatory properties.

Nuts and Seeds

Nuts and seeds are rich in healthy fats, antioxidants, and phytochemicals that have anti-inflammatory properties. They also contain fiber, which can help to reduce inflammation in the gut. Some of the best nuts and seeds for reducing inflammation include:

a) Almonds: Almonds are rich in monounsaturated fats, which have anti-inflammatory properties.
b) Walnuts: Walnuts are rich in omega-3 fatty acids, which have anti-inflammatory properties.
c) Flaxseeds: Flaxseeds are rich in lignans, which have anti-inflammatory properties.

Fatty Fish

Fatty fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. They also contain vitamin D, which can help to reduce inflammation in the body. Some of the best fatty fish for reducing inflammation include:

a) Salmon: Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties.
b) Tuna: Tuna is rich in omega-3 fatty acids, which have anti-inflammatory properties.
c) Sardines: Sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties.

In general, it is thought that supplemental omega-3 nutritional products such as oils or capsules are also beneficial and very safe. In short, most people have a deficiency of omega-3 in their diet.  Yet, they often have much more omega-3 and omega-6. The health benefits of omega-3 go far beyond reducing inflammation. It’s exceptionally beneficial for brain health, intestinal health and suppleness of the skin.

Here is a list of some of the spices and herbs that can help reduce inflammation in the body:

1. Turmeric: Turmeric contains curcumin, which has powerful anti-inflammatory properties. It has been shown to be effective in reducing inflammation in several chronic conditions such as arthritis, diabetes, and heart disease.
2. Ginger: Ginger contains compounds called gingerols and shogaols, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the gut and reducing muscle pain.
3. Cinnamon: Cinnamon contains compounds called cinnamaldehyde and cinnamic acid, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the body and improving insulin sensitivity.
4. Garlic: Garlic contains compounds called allicin and diallyl sulfide, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the gut and reducing the risk of heart disease.
5. Rosemary: Rosemary contains compounds called carnosic acid and rosmarinic acid, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the body and improving brain function. New evidence shows that it may actually help regrow hair.
6. Sage: Sage contains compounds called rosmarinic acid and caffeic acid, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the gut and reducing the risk of certain types of cancer.
7. Thyme: Thyme contains compounds called thymol and carvacrol, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the body and improving respiratory health.
8. Oregano: Oregano contains compounds called carvacrol and thymol, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the gut and reducing the risk of certain types of cancer.
9. Basil: Basil contains compounds called eugenol and rosmarinic acid, which have anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the body and improving cardiovascular health.
10. Black pepper: Black pepper contains a compound called piperine, which has anti-inflammatory properties. It has been shown to be effective in reducing inflammation in the body and improving digestive health.

In short, reducing and managing information in the body is key to optimal health, improving daily energy and even enhancing personal appearance. You have many options for your professional training with our association. Here are your training options which discuss nutrition, inflammation and how they directly affect the body

NESTA Fitness Nutrition Coach Certification

NESTA Lifestyle and Weight Management Specialist Certification

Spencer Institute Brain Fitness Coach Certification

Spencer Institute Holistic Nutrition Coach Certification