What is an Anti-Inflammatory Diet?
Have you ever considered taking action on anti-inflammatory diet for long-term health? Research found out that eating anti-inflammatory foods will protect you from diseases, and slow down aging reactions. It also increases body metabolism and stabilizes body sugar. You can also lose weight through this way.
Anti-inflammatory diet means that you eat foods that control chronic inflammation. It is becoming clear that chronic inflammation is the root of many afflictions, including heart disease, diabetes, lung diseases, cancer and bone health.
Before, we talk about the anti-inflammatory foods, we will talk about first what are the foods that causes inflammatory issues.
First one – Agave nectar. Agave Nectar is a sweetener. It has a fructose containing a high level of sugar. Sugar inhibits the white blood cells activity, making us more sentient to flu, colds, or even cancer. Moreover, overload of sugars also cause collagen fibres to lose their intensity. They can cause the skin to sag, get more wrinkles and become more vulnerable to the UV rays of the sun.
Next, we have frozen yogurt – Frozen yogurt contains sugar and diary. Milk boosts male hormones and the level of insulin. It is also a commonly-known antigen. It also triggers inflammatory reactions. Some of these frozen yogurt products also contain casein, a type of milk protein. It may also increase inflammation. However, there are other specific probiotics that may actually reduce it. But it is noted that some inflammatory yogurts contain no dairy and also contain coconut milk.
Moreover, other gluten products also spark inflammation in people. They don’t spike sugar, but if you are sensitive to gluten, or if you have celiac disease, consuming barley or rye causes their inflammation. You might have ache or joint pain as symptoms of inflammation when you consume barley or rye.
We have seitan. This meat is known as “wheat meat”. It comprises completely of wheat gluten. When it comes to inflammation, gluten can trigger inflammatory reactions in the intestinal tract. This means bloating, constipation or IBS, for certain people.
Lastly, we have seasoning mixes, short-cut seasoning mixes may also add a nice flavor to salad dressings but they also contain artificial coloring. This artificial coloring can discompose the hormone function and lead to inflammation. If you are still dying to get the same taste without having inflammatory effects, you grab a package of sea salt, cracked pepper and apple cider vinegar that you can make yourself.
Now that we have concluded the part of inflammatory causing foods, next, we move on to the main topic –
The anti-inflammatory diet:
First, consume at least 25 grams of fibre every day. A fibre-rich diet reduces inflammation by supplying anti-inflammatory phytonutrients found in vegetables and fruits. Seek out whole grains, vegetables and fruits. The best sources include whole grains like oatmeal, buckwheat, quinoa, rice and amaranth. You should also eat vegetables like okra, combination of fruits like bananas and blueberries. Blueberries has the antioxidants that protect the body with oxidative elements that reduce inflammation.
Next, eat a minimum of nine servings of vegetables and fruits every day. One “serving” is half a cup of leafy greens, of half a cup of a cooked fruit and vegetable. For an extra punch , add anti-inflammatory herbs and spices like ginger and turmeric to your cooked vegetables and fruits to increase the anti-exigent capacity.
Moreover, eat four servings of both alliums and crucifers every week. Alliums include onions and garlic and leek while crucifers refer to vegetables such as cabbage, broccoli, mustard greens and Brussels sprouts. It has strong antioxidant properties, consume a weekly average of four servings to lower your cancer risk. Throw in some garlic every day as well if you like the taste.
Then, we have various vegetables that have strong anti- inflammatory content. These are very important and make sure you consume them daily, with lots of fresh water as well.
Have you ever considered eating leafy green vegetables? Stock up your refrigerator or pantry when fighting inflammation. Try mixing a delicious anti-inflammatory juice that consists of greens that are the strongest anti-inflammatory foods on the list. You can also grow on chard.
That being so, let me introduce to you the Chinese cabbage, also known as ‘Bok Choy’. It is a great source of antioxidant and minerals as well as vitamins. Recent studies have shown that it contains phenolic substances and hydro tylinenamame acids, with avoiding fire radicals, make it one of your good additions to anti-inflammatory foods.
Moreover, studies have also shown the benefits of Celery includes the anti-inflammatory and antioxidation which greatly helps in improving high blood pressure and cholesterol levels. It also prevents heart disease. Celery seeds also helps to lower inflammation and fight bacterial infections. It’s a great source of potassium and vitamins. A good balance of mineral intake is the key to keep the body free of inflammation. You must mix potassium foods and sodium foods. Sodium brings in nutrients, while potassium flushes toxins. Celery has lots of potassium and sodium content.
Furthermore, beets are also great in repairing cell damage caused by inflammation. In the case of beets, antioxidant betalain gives beet its ‘well-known’ diet and it also a great anti-inflammatory agent. It also contains some magnesium that is known to be good as anti-inflammatory agent.
Next, we have broccoli. The distinctive combination of antioxidant and pro-detoxification components as well as anti-inflammatory in broccoli make it a one-of-a-kind food when it comes to cancer prevention. Broccoli is a perfect source of, vitamin C, vitamin K,folate and chromium. It is a great source of vitamin B6, pantothenic acid, dietary fiber, vitamin E, phosphorus, vitamin A (in the form of carotenoids), manganese, choline, potassium, copper and vitamin B1. Broccoli is also an excellent source of omega-3 fatty acids,magnesium, protein, calcium, zinc, iron, selenium and niacin. Broccoli is an extremely great source of a flavonoid called kaempferol. All these lower the body’s oxidative stress and help reduce chronic inflammation and inhibits cancer risk.
Moreover, limit saturated fat to ten percent of your daily calories. You’ll help reduce the risk of heart disease by keeping saturated fat low.
Limit red meat to only once a week. You can also marinate it with tart, spices, and herbs. Other than that, it can also be marinated with unsweetened fruit juices to reduce the toxic compounds formed.
Likewise, consume foods that are rich in omega-3 fatty acids. Studies show that omega-3 fatty acids can reduce swelling or inflammation and lower the risk of chronic disease such as heart disease, arthritis and cancer. Studies also aim to eat foods with omega-3 fatty acids in high intake, like walnuts and flax meal. It is also recommended to take a good quality omega-3 supplement.
Furthermore, it is also advisable to eat fruits specifically pineapple, as it has bromelain in it that controls the immune response that usually produce unnecessary and undesirable inflammation. Bromelain also improves the healthiness of a heart which can fight blood clotting and stop blood platelet from agglutinating and blocking the heart vessels, leading to heart attack and strokes. It also has special antioxidant that prevent illnesses. Aside from having an antioxidant which aids in preventing disease formation, pineapple is rich in vitamin c, potassium, vitamin B1 and manganese. It is also loaded with phytonutrients that can function like many medicines can do to lessen adverse effects of some of the most common sickness and illnesses we encountered nowadays.
In addition to that, it is also recommended to consume cold-water fish such as salmon, mackerel, oysters, herring, sardines, anchovies and sardines. Salmon is a great source of necessary fatty acid and considered as one of the best foods rich in omega 3. It greatly helps to lessen inflammation and may certainly help to lower the risk of chronic diseases, such as cancer, arthritis and heart disease.
Use oils that contain healthy fats. Fats that can provide you with benefits. Virgin coconut oil is one of those and great for its anti-inflammatory benefits including the components of herbs such as turmeric. when combined it can produce a strong anti-inflammatory mixture. There is a study conducted in India which proved that it can heal arthritis and lessen inflammation more effectively as compared with other leading medications.
Eat healthy snacks twice a day. Aim for unsweetened yogurt, pistachio nuts, walnuts or fruits. Avoid processed foods and sublime sugars, as refined sugars. This includes foods high in sodium and high-fructose corn syrup. This leads inflammation to the body. Avoid processed sugars whenever possible and artificial sweeteners altogether. Excess fructose have been widely cited increased insulin resistance, increase in blood pressure, uric acid level increase, raised blood pressure and increase in fatty liver disease.
Cut out trans-fat. In year 2006, food manufacturers were required to identify trans fat or nutrition labels. Studies show that people consuming high level of trans-fat foods have higher levels of C-reactive protein. It is a biomarker for inflammation. Steer clear of trans-fat foods and read labels that contain words ‘partially hydrogenated’. Don’t eat margarines and crackers.
So after we have defined all the foods that are anti-inflammatory, how do we stick to the diet. Anti-inflammatory diet is pretty tricky and restrictive. So even trying to adhere to this diet for three weeks is not easy at all.
First, you need to establish a support system before you start. Get your friends and family to support you and remind you when you run low on willpower.
Next, look for new and fun recipes on the internet so that you can whip up an exciting lunch or dinner. It is fun to find something about anti-inflammatory diet. Remember that you’re eating it for health, not for the taste. It’s never too late to start eating healthier especially as we age.
Likewise, don’t give up your social life. Just order a salad when you go out to eat with your friends.
Lastly, keep a journal of your anti-inflammatory diet. Monitor your cravings and make sure you eat enough. Don’t deprive yourself too much as that can make you more hungry. Your journal can also tell you which type of food trigger the inflammation in thirty days. Try to implement it in long-term to set a routine. Try to do a “to do list” and goals every week, so that you know if you are on the right track.