Top tips for a successful anti-inflammatory diet


Before understanding why an anti-inflammatory diet can be helpful and is one of the hottest diets right now, we must first understand what inflammation is. When you hear the word “inflammation,” you may immediately think of the swelling or redness that occurs when you stub your toe. These are two outward signs of inflammation, but that’s not all.

Inflammation occurs naturally as part of the body’s immune response. When your body fights an infection or injury, it sends inflammatory cells to the rescue. This results in the classic signs: swelling, redness and sometimes pain. It’s totally normal and natural.

As long as the body is in control, of course. The story changes when the inflammation persists and never goes away completely. This chronic inflammation means your body is always on high alert, and it can trigger major health issues, including heart disease, diabetes, Alzheimer’s disease, and cancer.

Fortunately, you have some control over your inflammation levels. Factors such as smoking, being overweight or obese, and excessive alcohol consumption can increase your risk of inflammation. Diet also plays a role, and some experts say adjusting the foods and drinks you consume might be a better way to reduce inflammation levels than relying on medication. Only taking chronic pain medication when needed is probably also a good idea, as many medications have unpleasant side effects, such as fogginess, drowsiness, and memory loss.

An overview of how an anti-inflammatory diet works

There is no formal diet plan outlining exactly what to eat, how much and at what what moment. Instead, the anti-inflammatory diet is about filling your meals with foods that have been shown to fight inflammation and eliminating foods that have been shown to help with it. Think of the anti-inflammatory diet as a way of life rather than a diet. An anti-inflammatory diet is an eating plan that aims to reduce or minimize low-grade inflammation in our body. Ideally, you should eat eight to nine servings of fruits and vegetables a day, limit your intake of red meat and dairy products, prefer complex carbohydrates to simple carbohydrates and avoid processed foods.

What is the difference between good and bad carbohydrates?

It is better to choose foods rich in omega-3 fatty acids, such as anchovies, salmon, halibut and mussels, rather than omega-6 fatty acids, which are found in vegetable oil, mayonnaise, salad dressings and many processed foods.

Eating this way is a good idea for everyone, because many foods with the potential to lead to inflammation are not healthy anyway. The anti-inflammatory diet may be especially helpful for people with chronic inflammation due to a health condition. Athletes and people who exercise at high intensity and are looking to reduce their baseline inflammation may also benefit from it.

What the research says about reducing inflammation in food

A lot of research shows the negative effects of inflammation, in fact, chronic inflammatory diseases are the most important cause of death in the world. They are associated with health problems such as diabetes, Alzheimer’s disease and obesity. It has also been linked to an increased risk of colorectal cancer, with people who eat pro-inflammatory foods (like refined carbohydrates and red meat) having twice the risk of developing this cancer, according to a June study 2019 published in Nutrients. What’s more, a pro-inflammatory diet appears to increase the overall mortality risk by 22%, according to a meta-analysis published in June 2018 in Clinical Nutrition. (10)

Several other studies have examined the effect of a diet high in anti-inflammatory foods on certain health conditions. For example, an article published in November 36 in Frontiers in Nutrition shows that choosing anti-inflammatory foods can help people with arthritis. rheumatoid. In particular, the authors write that reducing inflammation in the diet, for example by following a vegan or vegetarian diet, can help delay disease progression, reduce joint damage and potentially reduce addiction. to RA drugs when used as an add-on therapy.

Reduced risk of cancer and recurrence

Another study, small and prospective, was published in May 2018 in Integrative Cancer Therapies, and found that when people with adenomatous polyposis (cancer of the colon and rectum, called colorectal cancer) were on a low-inflammatory diet, reported fewer gastrointestinal problems and better overall physical condition A prospective cohort study of over 68 000 Swedish adults, published in ns the Journal of Internal Medicine in September 2018, found that following an anti-inflammatory diet was linked to a risk of death by lower cancer of 22%.

The authors of the study also observed that smokers following an anti-inflammatory diet had a lower risk of 31% of dying from any cause, a 36% lower risk of dying from cardiovascular disease and a lower risk of 22 % of dying of cancer. Smoking is a habit associated with a higher risk of health problems, and following such a diet will not necessarily cure you of these problems if you continue to smoke. Yet research suggests it may help reduce the impact of the disease, delay its progression, reduce the amount of medication needed, and reduce joint damage.

D’ other studies have shown that anti-inflammatory foods can help in the following ways:

– Recovery during athletic training

– Management of pain associated with aging

– Protection of the heart

– Improved quality of life for people with multiple sclerosis

A list of foods to eat and avoid as part of a diet anti-inflammatory

Following an anti-inflammatory diet means filling up on foods that research has shown can help reduce inflammation and reduce your intake of foods that have the opposite effect. One of the advantages of this diet is that it offers many food options and a lot of leeway, allowing you to choose the foods you like best. If you need a little more structure, consider adopting the Mediterranean diet. There is a lot of overlap with the anti-inflammatory diet as both emphasize the consumption of fruits, vegetables and whole grains.

Anti-inflammatory foods to consume

– Fresh fruits, including grapefruit, grapes, blueberries, bananas, apples, mangoes, peaches, tomatoes and pomegranates.

– Dried fruits, including plums (prunes)

– Vegetables, especially broccoli, Brussels sprouts, cauliflower and bok choy.

– Plant-based proteins, such as chickpeas, seitan and lentils .

– Oily fish, such as salmon, sardines, albacore tuna, herring, lake trout and mackerel.

– Whole grains, including rolled oats, brown rice, barley and wholemeal bread.

– Leafy green vegetables, including kale, spinach and romaine lettuce.

– Ginger

– Nuts, especially walnuts and almonds.

– Seeds, such as chia seeds and flax seeds.

– Foods filled with omega-3 fatty acids, such as avocado and olive oil

– Coffee

– Green tea

– Dark chocolate (in moderation)

– Red wine (in moderation)

Foods to consume sparingly or to avoid to avoid inflammation

– Refined carbohydrates, such as white bread, pastries and sweets.

– Foods and drinks high in sugar, including sodas and other sugary drinks.

– Red meat

– Dairy products

– Processed meats, such as hot dogs and sausages

– Fried foods

What are the advantages p What are the health options of following an anti-inflammatory diet?

Following an anti-inflammatory diet has been shown to help people with:

– autoimmune disorders including RA and MS

– heart disease

– Cancer, including breast cancer and colorectal cancer

– the disease Alzheimer

– Diabetes

– Lung disease

– epilepsy (23)

Are there any downsides to an anti-inflammatory diet?

There are no major downsides associated with the anti-inflammatory diet, although there may be a learning curve in mastering which anti-inflammatory foods to eat and which to avoid.

If your diet currently consists of processed foods, meat and dairy products, you may have a period of ‘adaptation. You’ll need to clear your fridge and pantry of potentially inflammatory foods, and you’ll likely need to spend more time and effort preparing meals, as stopping to eat fast food is prohibited while on this diet. .

What to expect when you start the anti-inflammatory diet?

Once you start eating this way, you will probably start to feel better overall. With less bloating, gastrointestinal discomfort and body aches. You may also see your mood improve as you change your eating habits.

But don’t expect to see any immediate changes in your health status, you will probably need two or three weeks to see this kind of effect, and maybe up to 12 weeks to find out if the results are long-lasting, according to the American Osteopathic Association’s The DO website.

In summary, should you change your diet to reduce the inflammation?

The anti-inflammatory diet is a healthy approach to eating, whether or not you suffer from chronic inflammation. It’s a way of life that will ultimately improve your overall health, well-being and quality of life.

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