If you have been asked to read this information, then you have been identified as showing signs of inflammation.
There are 2 types of inflammation:
Many people think of inflammation in terms of external signs: swelling, bruising and so on. This is true in the event of an injury or infection. This type of inflammation is called short- term inflammation.
Short - term inflammation is a natural part of healing and should be left to run its course. However, long-term, or chronic inflammation is another matter.
Chronic inflammation is where the body is inflammed internally and has been for quite some time. Sometimes inflammation persists, day in and day out, sometimes without you even knowing about it. That's when inflammation can become your enemy.
Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.
Chronic inflammation results when the immune system releases chemicals meant to combat injury, bacteria and virus infections, even when there are no foreign invaders to fight off.
Over time, chronic inflammation causes your body to be on high alert all the time. When the immune system overreacts and begins attacking healthy body tissues, we’re met with autoimmune disorders, leaky gut and inflammation in otherwise healthy areas of the body.
Arthritis, fibromyalgea, neurological conditions, chronic fatigue, ulcerative colitis and many more conditions all have their roots firmly planted in chronic inflammation of some sort.
What causes chronic inflammation?
Several things can cause long -term inflammation.
What can you do about it?
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the way that we eat.
Many studies have shown that certain foods or beverages have an anti-inflammatory effect. Studies also show that certain food items are highly inflammatory. It is important to avoid the inflammatory foods and focus on the anti-inflammatory foods instead.
What is the anti-inflammatory diet?
The anti-inflammatory diet is an eating plan designed to prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems, and several major diseases.
The typical anti-inflammatory diet emphasises fruits, vegetables, lean protein, nuts, seeds, and healthy fats.
By choosing the right anti-inflammatory foods, you may be able to reduce your risk of illness. If you consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
What should be eaten and avoided?
In order to move toward an anti-inflammatory diet, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean.
A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega 3 foods.
Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.
Include regularly in your diet
Foods high in antioxidants include:
Foods high in omega-3 fatty acids include:
There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.
What to avoid
Foods that cause inflammation:
There are 2 types of inflammation:
- Short-term inflammation
- Chronic inflammation
Many people think of inflammation in terms of external signs: swelling, bruising and so on. This is true in the event of an injury or infection. This type of inflammation is called short- term inflammation.
Short - term inflammation is a natural part of healing and should be left to run its course. However, long-term, or chronic inflammation is another matter.
Chronic inflammation is where the body is inflammed internally and has been for quite some time. Sometimes inflammation persists, day in and day out, sometimes without you even knowing about it. That's when inflammation can become your enemy.
Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.
Chronic inflammation results when the immune system releases chemicals meant to combat injury, bacteria and virus infections, even when there are no foreign invaders to fight off.
Over time, chronic inflammation causes your body to be on high alert all the time. When the immune system overreacts and begins attacking healthy body tissues, we’re met with autoimmune disorders, leaky gut and inflammation in otherwise healthy areas of the body.
Arthritis, fibromyalgea, neurological conditions, chronic fatigue, ulcerative colitis and many more conditions all have their roots firmly planted in chronic inflammation of some sort.
What causes chronic inflammation?
Several things can cause long -term inflammation.
- Bacterial infections
- Hormonal disturbances
- Chronic stress
- Genetics
- Diet and lifestyle
- Lack of sleep
- Dehydration
- Sugar
- Cows milk
- Food intolerances
- Processed meats
- trans fats
- alcohol
- smoking
- obesity
- Over/under eating
- Insufficient digestive enzymes
What can you do about it?
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the way that we eat.
Many studies have shown that certain foods or beverages have an anti-inflammatory effect. Studies also show that certain food items are highly inflammatory. It is important to avoid the inflammatory foods and focus on the anti-inflammatory foods instead.
What is the anti-inflammatory diet?
The anti-inflammatory diet is an eating plan designed to prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems, and several major diseases.
The typical anti-inflammatory diet emphasises fruits, vegetables, lean protein, nuts, seeds, and healthy fats.
By choosing the right anti-inflammatory foods, you may be able to reduce your risk of illness. If you consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
What should be eaten and avoided?
In order to move toward an anti-inflammatory diet, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean.
A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega 3 foods.
Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.
Include regularly in your diet
Foods high in antioxidants include:
- Berries (such as blueberries, raspberries, and blackberries)
- Cherries
- Apples
- Artichokes (be cautious of fructose sensitivities)
- Avocados
- Dark green leafy vegetables (such as kale, spinach, and collard greens)
- Sweet potatoes
- Broccoli
- Nuts (such as walnuts, almonds, pecans, and hazelnuts)
- Beans (such as red beans, pinto beans, and black beans)
- Whole grains (such as oats and brown rice–be cautious of gluten and fructose sensitivities)
- Dark chocolate (at least 70% cocoa)
Foods high in omega-3 fatty acids include:
- Oily fish such as salmon, mackerel, herring, sardines and anchovies
- flaxseed
- Walnuts
- Omega-3-fortified foods (including eggs and milk)
There's also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.
What to avoid
Foods that cause inflammation:
- Refined carbohydrates, such as white bread and pastries
- Gluten
- Grains
- Dairy
- Processed foods
- Processed seed oils (vegetable oils, sunflower oil, rapeseed oil)
- Coffee/ Tea (even decaffeinated)
- Sweeteners
- Emulsifiers
- Fructose
- Sugary snacks, Chocolate, biscuits and baked Items
- French fries and other fried foods
- Fizzy drinks and other sugar-sweetened beverages
- Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
- Alcohol
What to aim for on the anti-inflammatory diet
Your anti-inflammatory diet might feel a little daunting to start with.
Try not to think of it as a restriction but a chance to eat a whole range of new and delicious foods. Try looking for Paleo recipes as they are anti-inflammatory in nature. However, check the ingredients list and adapt anything that you think shouldn`t be there. There are also lots of recipes under the Mediterranean diet heading and also try looking up GAPS diet.
Pinterest is a great source of inspiration.
I promise you, eating this way becomes an adventure and you really will feel the benefit.
Try not to think of it as a restriction but a chance to eat a whole range of new and delicious foods. Try looking for Paleo recipes as they are anti-inflammatory in nature. However, check the ingredients list and adapt anything that you think shouldn`t be there. There are also lots of recipes under the Mediterranean diet heading and also try looking up GAPS diet.
Pinterest is a great source of inspiration.
I promise you, eating this way becomes an adventure and you really will feel the benefit.
