Olive oil can offer protection against inflammation due to its beneficial compounds. A 2011 study published in Current Pharmaceutical Design showed that the compound called oleocanthal in extra-virgin olive oil prevents the production of COX-1 and COX-2 enzymes in the body that cause inflammation.
When it comes to fighting inflammation, always opt for extra-virgin olive oil. It can even reduce the risk of health conditions related to inflammation like degenerative joint diseases or diabetes. Use this oil for cooking foods and to make healthy salad dressings.
Warm olive oil used as massage oil helps reduce pain, swelling and inflammation from arthritis and muscle cramps.
Ginger contains a compound known as gingerol that has anti-inflammatory properties. According to a 2005 study published in the Journal of Medicinal Food, ginger affects certain inflammatory processes at a cellular level. This makes it an effective treatment for both acute and chronic inflammatory diseases.
People with osteoarthritis or rheumatoid arthritis notice reduced pain and swelling along with improved mobility after consuming ginger on a regular basis. Ginger can also reduce post-exercise inflammation.
Turmeric
This popular yellow spice used in Indian cooking also helps prevent inflammation. The active ingredient curcumin in turmeric is an antioxidant that has anti-inflammatory properties.
According to a 2003 study published in the Journal of Alternative and Complementary Medicine, researchers reviewed many studies on curcumin and concluded that it inhibits a number of different molecules that play a role in inflammation.
Turmeric is very effective in reducing inflammation due to arthritis, muscle sprains and other injuries. You can use turmeric powder in your cooking to prevent inflammation in the body.
You can also drink a cup of turmeric tea or a glass of hot turmeric milk 1 or 2 times daily. A paste prepared with turmeric powder and warm sesame oil applied externally on the skin helps reduce inflammation and swelling. Do not apply this turmeric paste on broken skin.
Turmeric is also available as a dietary supplement. However, one must take supplements only under a doctor’s guidance.
Tart Cherries
In a 2010 study, researchers from Oregon Health and Science University found that people who drank juice made from tart cherries noticed a reduction in the level of inflammation in their bodies.
Regular consumption of tart cherry juice a week prior to a strenuous running event can also help minimize post-run muscle pain and inflammation.
Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, once daily. To enjoy the anti-inflammatory benefit, drink unsweetened juice made from fresh, organic tart cherries.