A new study, conducted by the researchers from the University of Wisconsin-Madison, US, suggests that starting your meal with a serving of yogurt may reduce inflammation, protect from the harmful byproducts of gut bacteria.
To examine their suggestion, the researchers recruited 120 premenopausal women, half of them were obese, for the first experiment. Half of the participants had to eat 12 ounces of low-fat yogurt each day for 9 weeks while others ate non-diary pudding. The results showed that some inflammatory markers, such as TNF-alpha, were significantly reduced in those participants who ate yogurt.
Ruisong Pei, a postdoctoral researcher, says: “Eating 8 ounces of low-fat yogurt before a meal is a feasible strategy to improve post-meal metabolism and thus may help reduce the risk of cardiovascular disease and metabolic diseases.”
A study, conducted by the researcher Dr. Stephen Rennard of the University of Nebraska, found that chicken soup can relieve the symptoms of upper respiratory infections as it contains anti-inflammatory agents.
In the course of the study, Dr. Rennard examined if the movement of neutrophils, the most common white cells in the blood defending the body against infection, would be blocked or reduced by the soup. Scientists suspect that reducing the movement of neutrophils may decrease activity in the upper respiratory tract that causes symptoms of the cold.
Although the researchers are not sure of the exact ingredient in the soup that is able to fight colds, they believe that the chicken soups containing more than five vegetables are high in fiber, vitamin C, and antioxidants so that could be a combination of ingredients working together for beneficial effects.
Usually, running causes discomfort in joints while running, and running for long distances is believed to be bad for knees. Nevertheless, a new study, conducted by exercise science professors from Brigham Young University, found that molecules causing knee joint inflammation essentially reduce after running.
For their study, the researchers collected the Synovial fluid and serum samples from knee joints of 6 healthy leisure runners aged from 18 to 35, before and after they ran for 30 minutes. The results showed that the cytokines GM-CSF and IL-15 that cause inflammation decreased in levels after running and remained at the same level in a non-running state.
Matt Seeley, the study co-author, said in a press release: “This study does not indicate that distance runners are any more likely to get osteoarthritis than any other person. Instead, this study suggests exercise can be a type of medicine.”
More information here.
Smoothie is the easiest way to add more anti-inflammatory ingredients to your ration. With the help of this food, you will be able to fight inflammation if you load your favorite versions of smoothie with the right ingredients.
Here are top 10 amazing add-ins that will upgrade smoothie to a disease-fighting status:
- Turmeric. Tastes best with banana, mango, carrots, orange, pineapple, almond milk.
- Kefir. Tastes best with blueberries, strawberries, peach, banana, pear, kale, mango.
- Akai powder. Tastes best with kale, spinach, chocolate/cocoa, banana, almond butter.
- Berries. Tastes best with banana, Greek yogurt, avocado.
- Tart cherry juice. Tastes best with lime, mango, orange, almond milk.
- Flaxseed oil. Tastes best with banana, oats, nut butter, pumpkin, apple, cinnamon.
- Cocoa powder. Tastes best with banana, nut butter, blueberry cherry, acai, yogurt, matcha, coconut.
- Baby kale Tastes best with pineapple, mango, orange, lemon, kiwi.
- Ginger. Tastes best with leafy greens, lemon, coconut, pineapple, apple, chocolate.
- Matcha powder. Tastes best with: peaches, mint, cocoa, coconut, vanilla.
More information about these ingredients you will find here.