Inflammation is a silent threat that can cause depression, autoimmune diseases, and more. In addition to lifestyle factors that contribute to inflammation, such as smoking, there are also several unlikely factors that contribute as well, such as:
Socioeconomic status (yikes!)
Stress (which also causes depression)
The gut microbiome (bacteria in the gut)
While we don't have much control over how much we get paid or job stressors, we can control what we eat.
By incorporating anti-inflammatory foods into your everyday life, you are helping to improve your gut microbiome.
By improving your gut microbiome, you are helping to reduce inflammation levels throughout the body.
By reducing inflammation, you are helping to reduce your risk of depression (and possibly symptoms of depression).
Here's a list of herbs and spices that ease inflammation and some easy ways to incorporate them into your diet.
GINGER
Ground ginger can be added to taco meat on your next taco night for a subtle kick.
Grated ginger root can be added to stir fry dishes or made into a tea to aid digestion.
Did you know you can freeze ginger root for later use? It will last up to 5 months in the freezer.
GARLIC
Garlic can be added to your next spaghetti night! Consider sauteeing garlic for a few minutes prior to heating up jarred tomato sauce.
If the flavor is too strong, consider trying roasted garlic. It retains some nutrients even after cooking!
Garlic can also be frozen for up to 6 months.
OREGANO
Dried oregano can be added to frozen pizza on your next pizza and movie night!
In addition to antioxidants, dried oregano has essential vitamins such as vitamin K.
THYME
Consider adding dried thyme to a can of chicken soup the next time you are feeling under the weather.
Thyme can also be added to mashed potatoes for an added boost of flavor.
Thyme can also be added to roast chicken in a rub or marinade.
ROSEMARY
Rosemary is another powerhouse herb that contains vitamins and minerals in addition to antioxidants.
Do you make chicken and rice? Consider adding rosemary to your next casserole.
Adding a sprig of rosemary to a glass of lemon water is another way to easily incorporate this herb into your diet.
TURMERIC
The antioxidant powers of tumeric are generally well known, so it's no suprise it's featured in many dishes.
Consider adding it to oatmeal alongside cinnamon, which can mask its bitter taste.
Turmeric can be added with saffron to make yellow rice, a healthy side dish.
SAFFRON
Saffron is perhaps a lesser-known antioxidant-rich herb traditionally associated with rice dishes.
The key to using saffron is to let it steep, or "bloom", so add it early to a soup or rice dish, or soak it in water prior to using.
Try this recipe for saffron milk, a sweet and lightly spicy drink perfect before bed.
What other recipes do you make regularly? I'd love to hear about them.
References:
Kim I-B, Lee J-H, Park S-C. The Relationship between Stress, Inflammation, and Depression. Biomedicines. 2022; 10(8):1929. https://doi.org/10.3390/biomedicines10081929
Muscatell KA, Brosso SN, Humphreys KL. Socioeconomic status and inflammation: a meta-analysis. Mol Psychiatry. 2020;25(9):2189-2199. doi:10.1038/s41380-018-0259-2
Wagenaar CA, van de Put M, Bisschops M, Walrabenstein W, de Jonge CS, Herrema H, van Schaardenburg D. The Effect of Dietary Interventions on Chronic Inflammatory Diseases in Relation to the Microbiome: A Systematic Review. Nutrients. 2021; 13(9):3208. https://doi.org/10.3390/nu13093208
Nikunj Naliyadhara, Aviral Kumar, Shailendra Kumar Gangwar, Thulsidharan Nair Devanarayanan, Mangala Hegde, Mohammed S. Alqahtani, Mohamed Abbas, Gautam Sethi, Ajaikumar Kunnumakkara,
Interplay of dietary antioxidants and gut microbiome in human health: What has been learnt thus far?,
Journal of Functional Foods, Volume 100, 2023, 105365, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2022.105365
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