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Eat these 5 items to reduce chronic inflammation

Updated: Jun 4, 2021

An inflammatory response in our body is meant to be part of the healing process to protect against injury or infection. Symptoms associated with long term inflammation are quite different than acute inflammation (pain, redness, swelling) and there are several important reasons we should pay attention.


Do you have chronic inflammation?

Systemic inflammation is a drawn out version of acute inflammation where your immune system is on constant alert to fight off something seen as foreign. These are common symptoms:

  • body pain, especially in joints

  • fatigue

  • mood disorders

  • digestive upset

  • weight gain

Why should we care?

Ongoing inflammation causes tissues to be destroyed throughout the body, leading to the development and progression of many diseases

Diseases associated with chronic inflammation: diabetes, heart disease, allergies, arthritis, cancer, inflammatory bowel diseases, Crohn's, colitis, Alzheimer's, Parkinson's


Try these 5 additions your diet:


Long used in Chinese Medicine, this spice has been known for  its anti-inflammatory effects. The beneficial curcumin compounds can actually be hard to absorb.

These methods maximize its benefits: 

  • Curcumin attaches to fats, so add the spice to a healthy fat like coconut, avocado, or olive oil.

  • Mixing with black pepper has been shown to increase absorption by 2000%

Green Tea

The flavanoids in green tea have shown to have endless benefits. Acting as an anti-inflammatory, especially with digestive, joint, and cardiac conditions is among its health impacts. Additionally, the antioxidants have been shown to reduce many cancers growths, reduce the risk of neurological diseases, stroke, cholesterol, and fatty liver deposits.

This tea can kill oral bacteria, clear phlegm, and is thought to help with weight loss!


Loaded with antioxidants, vitamins, and minerals garlic is a powerhouse of health benefits including anti-inflammatory actions. 

  • Maximum benefits come when garlic is crushed and eaten raw.

  • If raw garlic isn't your thing, let the sliced garlic sit for 10 minutes before cooking.

  • Add it toward the end of your recipe and cook at a temperature below 250 degrees.


Known as Sheng Jiang in Chinese Medicine, ginger is both a food and a medicine. The root is an anti-inflammatory  that also is used used to treat colds, digestive problems, joint pain, and support overall immunity.

Try it in a tea, pickled, candied, added to an herbal formula, or use the essential oils topically for joint pain relief.


Cinnamon is delicious and easy to add to many recipes. It is also loaded with health benefits with the bark and twig used medicinally in Chinese Medicine.

Its powerful antioxidants reduce inflammation.

Indulge, it is shown to be a an anti-diabetic, anticancer, antimicrobial, enhancer of heart health and cognitive function

Add it to high carb foods to help regulate blood sugar levels


Acupuncture to reduce inflammation:

By looking at each individuals unique presentation, acupuncture can restore balance, reduce inflammation, and address other conditions that contribute to ongoing inflammation.

Stress: Acupuncture calms the nervous system and reduces stress. Ongoing stress is linked to increased inflammation. 

Sleep: Acupuncture can improve sleep which can trigger inflammation, Even just one night of poor sleep triggers an inflammatory process.

Just a few weeks of regular acupuncture can help your body regain homeostasis.

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