Tips For Inflammation Management in the Summer!

Contributing Author: Holly Schwarz, PT, DPT

Summer weather can actually be very helpful in relieving inflammation that contributes to aches and pains!  Believe it or not, your summer diet can really help manage inflammation as well!

Summer Fruits and Vegetables to Relieve Inflammation

Some foods to consider eating this summer to reduce inflammation or pain include:

 Strawberries
-Contain anthocyanins which keep inflammation at bay
-Rich in Vitamin C – linked with building collagen and connective tissue

 Red Bell Peppers
– flavonoid quercetin in the peppers can inhibit inflammatory agents that may
lead to joint damage in RA

Apricots
-Rich in plant-based chemical beta-cryptoxanthin, studies of shown help prevent
osteoarthritis as well as inflammatory forms of arthritis.
-High in magnesium which strengthen bones and ease pain.

 Carrots
-Beta-carotene lowers uric acid which could help with gout symptoms.
-Rich in Vitamin C

 Watermelon
-Contains Vitamin A which helps with bone health.
-Beta-cryptoxanthin which may reduce inflammation.
-Rich in Potassium and Magnesium which help with elevating bone density.

 Summer Squash
- Antioxidants – Carotenoids, flavonoids, and Vitamin C which help fight free-radical
damage and reduce inflammation, slowing cartilage deterioration and reducing joint
pain.

Cherries
-Anthocyanins in cherries help relieve osteoarthritic pain and control gout flares in some
people with tart cherries.
-Sweet cherries also contain anthocyanins which could help reduce C-reactive proteins, a
marker for inflammation in RA and other inflammatory diseases.

 Tomatoes
-Packed with antioxidants, including Vitamin C, Lycopene and Quercetin.
-Rich in Vitamin C and A which help lower cardiovascular risk.

Additional Ways To Reduce Inflammation

1.  ​Eat foods that reduce inflammation as stated above.
2.  Lessen sugar intake – sugar can directly cause inflammation.
3.  Engage in stress-relieving exercise – mediation, yoga, mindfulness, and light exercise is
     important with lowering body’s inflammation. You can even go for light walks to help remove
     inflammation within the body.
4.  Add adaptogens to your diet – like ashwagandha or ginseng which are known to stabilize you
     which help decrease the impact stress has on your body.
5.  Sleep more – CDC reports that we do not sleep enough. Lack of sleep reduces the bodies ability
     to fight infection.
6.  Drink adequate amounts of water and stay hydrated.