The Soothing Science of Anti-Inflammatory Properties

The Power of Diet: Your Guide to Foods with Anti-inflammatory Properties

Anti-inflammatory properties refer to the ability of certain foods and compounds to help reduce chronic, low-grade inflammation in the body. This type of inflammation is linked to conditions like heart disease, type 2 diabetes, and arthritis. Foods rich in omega-3s (fatty fish), antioxidants (berries), polyphenols (olive oil), and fiber (whole grains) have potent anti-inflammatory effects by reducing inflammatory markers and supporting your body's natural balance.

Inflammation is a natural immune response. Acute inflammation is short-term and helps you heal from an injury or infection. The problem arises when inflammation becomes chronic, a persistent, low-grade state that can damage tissues over time. This ongoing inflammatory state is a key risk factor for many major health conditions, including cardiovascular disease, certain cancers, and Alzheimer's disease.

The good news is that your diet plays a powerful role in managing inflammation. While factors like stress and inactivity contribute, the foods you eat can either fuel the fire or help put it out. An anti-inflammatory diet focuses on whole foods that actively support your body's defenses.

My own journey with autoimmune challenges led me, Brandi Garden, co-founder of Eversio Wellness, to find the profound impact of diet and the remarkable anti-inflammatory properties of functional mushrooms.

The Blueprint for an Anti-Inflammatory Diet

An anti-inflammatory diet revolves around whole, unprocessed foods, mirroring the healthy principles of the Mediterranean Diet. It emphasizes a high consumption of fruits, vegetables, whole grains, legumes, fatty fish, and extra virgin olive oil. For a visual guide on building a healthy plate, you can refer to resources like MyPlate.gov. Fibre from plants helps lower C-reactive protein (CRP), a key inflammatory marker, while phytochemicals in plants act as potent antioxidants.

Top Foods with Potent Anti-Inflammatory Properties

Nature provides a bounty of foods with remarkable anti-inflammatory properties. Incorporating these into your daily meals can be a delicious way to support your health.

• Berries: Packed with antioxidants called anthocyanins, which may help reduce inflammation and disease risk.
• Fatty Fish: Excellent sources of omega-3s (EPA and DHA), which are metabolised into powerful anti-inflammatory compounds.
• Nuts: Full of monounsaturated fat, protein, and fibre, which are associated with reduced markers of inflammation.
• Extra Virgin Olive Oil: Contains oleocanthal, a compound with anti-inflammatory effects that are being studied for their similarity to ibuprofen.
• Leafy Greens: Rich in antioxidants and vitamins that support the immune system and help fight inflammation.
• Tomatoes: High in vitamin C, potassium, and lycopene, an antioxidant that may reduce pro-inflammatory compounds.
• Turmeric: Contains curcumin, a powerful anti-inflammatory compound studied for its effects on arthritis and diabetes.
• Ginger: Contains gingerol, which is being studied for its anti-inflammatory and antioxidant effects.
• Green Tea: Its key compound, EGCG, is studied for its ability to inhibit inflammation by reducing pro-inflammatory cytokine production.

Foods That Can Promote Inflammation

Consistently choosing certain foods can contribute to chronic inflammation. Limiting or avoiding these items is a key step in an anti-inflammatory lifestyle.

• Refined Carbohydrates: White bread, pastries, and sugary cereals can spike blood sugar and promote inflammation.
• Fried Foods: Often cooked in unhealthy oils, creating inflammatory compounds.
• Soda and Sugary Drinks: Loaded with added sugars, which are direct contributors to inflammation.
• Red and Processed Meats: High consumption is associated with higher levels of inflammatory markers like CRP.
• Margarine and Trans Fats: Known to increase bad cholesterol and promote systemic inflammation.
• Excessive Alcohol: Can contribute to inflammation, particularly in the liver and gut.

Cooking Methods and Practical Meal Ideas

How you cook matters. Choosing healthier cooking methods can preserve the anti-inflammatory properties of your food.

• Impact of Cooking Methods: Baking, steaming, and sautéing are preferred over high-heat frying or grilling, which can create inflammatory compounds called Advanced Glycation End Products (AGEs).
• Incorporating Anti-Inflammatory Foods Daily: Try oatmeal with berries for breakfast, a large salad with salmon for lunch, and baked fish with roasted vegetables for dinner. Healthy snacks include nuts, fresh fruit, or Greek yoghurt.

Managing Health with an Anti-inflammatory Diet

An anti-inflammatory diet is a proactive step in managing and preventing non-communicable diseases (NCDs). Chronic inflammation is a major contributor to obesity, type 2 diabetes, and cardiovascular disease (CVD). Diets with a high Dietary Inflammatory Index (DII) score, indicating a pro-inflammatory eating pattern, are linked to increased health risks. Conversely, an anti-inflammatory diet is associated with a lower incidence of major cardiovascular events, as inflammation is a key factor in atherosclerosis, the underlying cause of most cardiovascular disease. Studies show that a higher DII score significantly increases the risk for CVD.

Important Considerations

While beneficial, an anti-inflammatory diet is one piece of a healthy lifestyle. It should be combined with regular exercise, adequate sleep, and stress management. Be mindful of portion sizes for calorie-dense foods like nuts and oils, and always consult a healthcare professional before making significant dietary changes, especially if you have existing health conditions.

Enhancing Your Diet with Functional Mushrooms

An anti-inflammatory diet is a powerful foundation for long-term health. To further support your body's natural balance, functional mushrooms offer a concentrated source of unique compounds studied for their wellness benefits. Eversio Wellness provides high-potency, organic mushroom extracts to help you integrate this natural support into your daily routine.

Chaga (Protect Now) - Organic Chaga 8:1 Dual Extract Capsules

Chaga is celebrated for its high antioxidant content, which is why it is being studied for its potential to protect the body from oxidative stress, a key driver of inflammation. Our PROTECT NOW Chaga mushroom extract capsules deliver maximum potency through an 8:1 dual extract of organic, wild-harvested chaga sclerotia. Chaga mushroom extract boasts one of the planet's highest ORAC (Oxygen Radical Absorbance Capacity) values, which is why it is being studied for its antioxidant potential. Fungi Fact! - Chaga contains roughly 50 times the antioxidant power of blueberries.

HIGH POTENCY: 3600mg quantity crude equivalent in just 1 organic certified vegan capsule with verified beta-d-glucans (40%) and triterpenes (5%).

• USDA Organic Certified Chaga Mushroom (8:1 Dual Extract) 450mg (Inonotus obliquus, fruiting body) Quantity Crude Equivalent…3600mg
• Beta-D-glucans: 40%
• Triterpenes: 5%
• Other ingredients: USDA Organic Certified Pullulan (vegan capsule), Organic Oryza sativa (rice) hull powder, dicalcium phosphate.

Take 1 capsule daily or as recommended by your health care practitioner.

NOTE: Our products are not intended to treat or cure any specific disease or condition. We recommend consulting a health care professional for personalized advice and product recommendations if you have specific health concerns. If you have any of these concerns, please consult your doctor or a Natural Health Practitioner and ask them about including high potency Chaga mushroom extract as part of your functional wellness routine.

Defend Now - Organic Turkey Tail 12:1 Extract Capsules

Turkey Tail is one of the most researched functional mushrooms for immune support. A balanced immune system and a healthy gut are crucial for regulating inflammation. Our DEFEND NOW is a 12:1 turkey tail mushroom supplement designed to support a healthy immune system.

Turkey Tail is one of the most researched functional mushrooms, known for its rich content of immune-supporting compounds like beta-glucans.

These compounds are studied for their ability to modulate the immune system and support gut health. This gut support plays a crucial role in regulating inflammation throughout the body.

Our Defend Now capsules provide a concentrated 12:1 extract. This helps you maintain a robust and balanced immune system through every season.

Reishi (Chill Now) - Organic Reishi Mushroom 15:1 Dual Extract Capsules

Chronic stress is a known contributor to inflammation. As an adaptogen, Reishi is traditionally used to help the body manage stress and promote a sense of calm. Our CHILL NOW is a reishi mushroom supplement with a concentrated 15:1 dual extract for supporting relaxation.

Our organic reishi functional mushroom extract capsules help maintain healthy immune function, sleep, and stress levels. Reishi is an adaptogen traditionally used to support vitality, balance, and resilience against occasional stress.

BENEFICIAL POTENCY: Take 1-2 capsules daily. 2 capsules provide 500mg of a 15:1 Reishi dual extract, which is a 7,500mg quantity crude equivalent, with verified beta-d-glucans (45%) and triterpenes (5%). This product features a 15:1 dual extraction for maximum bioavailability and is part of our planet-positive refill system with a reusable glass jar and 100% home compostable refill pouches.

Ready to get started? Explore our full range of Eversio Wellness mushroom capsules today and choose the formula that best supports your health goals.

Frequently Asked Questions About Anti-Inflammatory Properties

Q: What is the main difference between acute and chronic inflammation? A: Acute inflammation is a short-term, beneficial response to injury or infection, helping the body heal. Chronic inflammation, however, is a prolonged, low-grade inflammatory state that can persist for months or years, contributing to various chronic diseases.

Q: Can diet alone eliminate all inflammation? A: While diet plays a crucial role in managing and reducing inflammation, it is part of a holistic approach. Factors like exercise, sleep, stress management, and professional medical care are also important for optimal inflammatory balance. Functional mushroom supplements, such as those from Eversio Wellness, can also be a supportive addition to a healthy lifestyle.

Q: How quickly can I expect to see results from adopting an anti-inflammatory diet? A: The timeline for observing effects can vary depending on individual factors and the severity of inflammation. Some people may notice improvements in energy and well-being within a few weeks, while significant changes in inflammatory markers or chronic disease symptoms may take longer. Consistency is key.