Inflammation is the immune system’s way of protecting the body from any external damage or harm and healing it. However, whether you believe it or not, this harmless looking healing mechanism can take a bad shape when it doesn’t seem to go away for weeks, months, and even years.
The worsening form of inflammation is known as chronic inflammation which can further take the shape of various diseases and disorders including various cancers, liver and kidney disorders, cardiovascular issues, Type 2 diabetes, and more.
That said, to encounter chronic inflammation is not the end of the world, and you can do a lot of things to cure the problem naturally before it becomes a health menace for you.
So, here is how you can alter your diet and reduce inflammation with foods.
Before we proceed, you should know what inflammation is.
Inflammation is your body’s way of healing injuries, illnesses, and infections. The immune system, to fight foreign bodies which enter into the body through contamination, increases the production of white blood cells, immune cells, and cytokines.
Acute inflammation includes redness, itching, slight pain, and swelling while chronic inflammation can lead to horrible diseases such as leaky gut syndrome, cancers, heart diseases, diabetes, and liver disorders.
Stress, poor eating habits, lack of sleep, and a lethargic lifestyle can be contributing factors in the increase of inflammation.
What Causes Chronic Inflammation?
Now, you might be wondering how acute inflammation turns into chronic inflammation. Well, it is the lifestyle of a person that decides her/his well-being and the rate of inflammation they are suffering.
Poor eating habits such as consumption of a lot of carbs, sugar, and processed food can lead to health issues like obesity, diabetes, and, even worse, insulin resistance.
The endothelial cells which line our arteries suffer a lot of damage when one consumes a lot of processed foods which are high in Trans-fats every day. They also cause an imbalance in the Omega-3 fatty acids and Omega-6 fatty acids because the vegetable oils used in the production are of poor quality.
Apart from that, excessive intake of alcohol, smoking, and processed meat also promotes inflammation to an extent.
Everything mentioned above is further accompanied by an inactive, sedentary lifestyle to increase inflammation and making the damage irreversible.
How can the right food save you?
Foods can be of two categories, inflammatory foods, and anti-inflammatory foods. And it is needless to say that you need to substitute anti-inflammatory foods for pro-inflammatory eatables to reduce inflammation.
Yes, EATABLES because the products which promote inflammation do nothing to nourish your body and are just edible.
The anti-inflammatory foods, on the other hand, are rich in nutrients and anti-oxidants that reduce the free radicals in the body. They need to be kept under check because they can lead to inflammation.
A healthy diet to fight inflammation includes a balance between vitamins, minerals, proteins, carbs, fats, and fibers. Usually, the doctors advise keto diets and Mediterranean diets as they are rich in nutrients and avoid the use of carbs and sugar. However, if you don’t want to avoid cars altogether, a low-carb diet will also do.
Going vegetarian is also seen as an excellent move for living an inflammation free life. Plus, if the problem doesn’t seem to go away is your diet is unable to fulfill one nutrient requirement, you can take supplements for it. Here’s the link to buy it at Yes Wellness.
Here are some pro-inflammatory foods you should avoid:
- Sugary Beverages
- Refined and simple carbs such as white bread, white pasta, etc.
- Desserts: cookies, candies, cakes, and ice-creams with a lot of sugar.
- Processed meats found in hot dogs, bolognas, sausages, etc.
- Packaged snacks such as chips, pretzels, crackers, and cheese puffs.
- Vegetable and processed seed oils such as that of corn and soybean.
- Foods with trans-fats and hydrogenated ingredients.
- Excessive consumption of alcohol.
You can substitute the above foods with these anti-inflammatory group of foods:
- Green and leafy vegetables such as broccoli, Brussels sprouts, cabbage, kale, spinach, coriander, and other herbs.
- Healthy oils such as virgin olive oil and coconut oil and other essential oils.
- Deeply colored fruits and berries such as blueberries, raspberries, strawberries, apples, grapes, papayas, and pomegranates.
- Fatty fishes rich in Omega-3 fatty acids such as salmon, mackerel, anchovies, etc.
- Dark chocolates
- Almonds, pistachios, and other nuts.
- Spices such as turmeric, fenugreek, cinnamon, and pepper.
- Bell peppers and chili peppers.
- Beverages such as green tea and red wine.
You should consult an expert nutritionist to design a dietary plan for you so that your body can derive benefits from every meal you consume in the day.
Apart from a healthy diet, you need to work out well regularly, get into the habit of following an active schedule which will get your body moving, and drink lots and lots of water to have toxins leave your body quickly. Plus, pampering yourself often with a good book or a hot bubble bath will keep your stress in check.
Now that you know everything you should avoid and the foods you should eat to reduce inflammation, you can live a healthier lifestyle without chronic inflammation.