Doctors are realizing that one of the best ways to prevent inflammation is to pay attention to the refrigerator rather than the medicine cabinet. By following an anti-inflammatory diet, you can really reduce inflammation.
Inflammation is the body's normal response to injury and infection. Immune system cells immediately go to the site of injury or irritation and cause inflammation.
This response includes an enlargement of nearby blood vessels, which causes immune and fluid cells to leak into the surrounding tissues. This process leads often to temporary discomfort called inflammation characterized by: heat, redness, swelling and pain.
Normally, the inflammation will go away on its own once the irritation has subsided and the body is adequately protected. In some cases, however, inflammation is the disease; it appears in the absence of harmful irritation and continues indefinitely. This leads to problems with organ function.
It is a diet that focuses on unprocessed foods, mainly of plant origin, such as fruits and vegetables, seeds and nuts, olive oil, whole grains and fatty fish.
It is equally important to reduce consumption of foods such as refined cereals like white bread, sweetened beverages and snacks, and processed meats.
It is important to remember that anti-inflammatory nutrition is a lifestyle and not a short-term strategy. Anti-inflammatory nutrition is a combination of:
• Recommended anti-inflammatory food
• Avoidable food
- Eat wild salmon: like other fatty fish, wild salmon is rich in omega-3 fatty acids. The omega-3s in fish reduce inflammation and help protect the heart and brain.
- Eat prunes: this precious fruit is a must in the world of nutrition. Research shows that eating prunes regularly can help maintain digestive health and healthy bones. Prunes also provide fiber which has a powerful anti-inflammatory effect.
- Drink green tea: this soothing drink is rich in antioxidants that can do a lot for your health, so it's a great addition to any anti-inflammatory diet. Drinking green tea may reduce the risk of heart disease, Alzheimer's disease and even cavities.
- Eat broccoli: cruciferous vegetables, such as broccoli and all cabbage, top the list of anti-inflammatory foods. Broccoli contains sulforaphane, a phytochemical whose anti-cancer and anti-inflammatory properties are believed to prevent chronic inflammation.
- Eat ginger: ginger does more than just flavor your food. It is a very useful addition to an anti-inflammatory diet. The anti-inflammatory virtues of this healthy rhizome are far from negligible. For example, ginger could play a great role in deactivating certain inflammatory genes, which could explain its analgesic properties.
- Eat grapes: green, red, black and other varieties are all equally good for you. A number of studies have shown that grapes can help inhibit inflammation. The polyphenols found in grapes are associated with reduced inflammation.
- Eat turmeric: you can add this anti-inflammatory spice to anything you eat. Turmeric contains very powerful anti-inflammatory compounds and has been studied specifically for its benefits in relieving arthritis.
- Avoid white rice: white rice raises blood sugar levels quickly. This can activate pro-inflammatory compounds called cytokines. So choose brown or wild rice in your anti-inflammatory diet as often as you can.
- Drink less alcohol: there is a limit to how much alcohol you can drink daily. If you choose to drink, do so in moderation. Excessive alcohol consumption has been shown to cause inflammation, especially in the liver.
- Avoid sodas: sodas are usually filled with added sugars. Those who eat more refined sugars or starch and less bread, cereal and vegetables are more susceptible to inflammation-related diseases, such as heart disease.
In addition to reducing inflammation, a more natural and less processed diet can have significant effects on physical and emotional health. Healthy eating is intended to reduce not only the risk of chronic diseases but also to improve the mood and the overall quality of life.
At dieture, we value your needs more than anything. That’s why we try to provide you with a balanced nutrition plan so that you can get your inflammation levels under control and maintain a healthy presence for yourself and your beloved ones.