It is important to note when pursing dietary changes to manage chronic inflammation, that chronic inflammation is a pivotable part of most chronic illnesses. This includes, but is not limited to, Heart Disease, Diabetes, and Arthritis.
The body’s genetic predisposition to a disease is not the only deciding factor when the disease presents itself. Disease manifestation is heavily influenced by the body’s response to the diet of the individual. When food choices are deliberately and informatively made regarding the food’s potential to either induce or inhibit inflammation, the meal is accompanied by the purposeful intention of enhancing the individual’s health.
Those who are interested in combating chronic inflammation through their diet can rely on the valuable resources that the field of Nutrition offers. Nutrition can assist in the recognition of both inflammation inducing and inflammation combating foods. Nutrition can also assist in the recognition of the foods, that despite their status as neutral or even harmful to inflammation, supply important nutrients that enable the body to combat inflammation.
Nutrition can assist in the recognition of both inflammation inducing and inflammation combating foods. Nutrition can also assist in the recognition of the foods that despite their status as neutral or even harmful to inflammation, supply important nutrients that enable the body to combat the causes of inflammation.
Inflammation Reducing Foods
Antioxidants, healthy fats, and ample fibers are present in inflammation fighting foods that are also present in the average American diet. Because of this, adding these types of foods into a diet can assist in the body’s process to heal itself and reduce inflammation.
The Below Listed Foods Have Been Shown to Help Reduce Experiential Inflammation
Fatty Fish Such As Salmon And Mackerel: These are great sources of omega 3 fatty acids.
Leafy Green Vegetables: Such as Spinach or Kale. They are both high in antioxidants.
Berries: Such As Blueberries, Raspberries, And Strawberries. All of these contain high amounts of vitamin C and anthocyanins.
Nuts And Seeds: Such As Almonds And Chia Seeds. These are also good sources of healthy fats and fiber.
Olive Oil: When in its most pure form, Extra Virgin, it has been shown to contain powerful anti-inflammatory properties.
Turmeric: Contains Curcumin, a compound known to have great anti-inflammatory power.
The more foods that you eat that reduce inflammation, the lower the possibility of chronic disease.
Omega-3 fatty acids and fiber are fundamental nutrients that help reduce chronic inflammation in the body. Fatty fish, flaxseeds and walnuts are rich in omega-3’s, which help reduce the body’s synthesis of inflammatory molecules. Furthermore, fiber strengthens immunity and optimizes gut health, which is inextricably linked with systemic inflammation.
Ways To Boost Your Omega-3’s And Fibers Consumption
Get accustomed to at least 2 servings of fatty fish every week. For those who have never tried fish, perhaps a premium omega-3 supplement will do the trick.
In an attempt to diversify your diet and perhaps get accustomed to eating more vulgarly omega-3 rich plant food, you can try adding flaxseeds, chia seeds and walnuts.
Increasing the proportion of whole grains, legumes and vegetables in your meals may help you to increase both the nutrients and fibers mentioned in the previous three points.
As a final note, consider increasing the consumption of the food offered to you, mainly the fibrous ones, like apples, pears and raspberries, which are gathered in the infamous three.
Apart from inflammation alleviation, omega-3’s and fibers are critical to maintaining a healthy heart and digestive system and improving general health and wellbeing.
Reduce Consumption Of Foods That Are Known To Be Inflammatory
There are certain types of foods that are associated with increased inflammation in the body. If you are trying to control inflammation, you might think about cutting back on certain foods, including:
Refined Sugar
Trans Fat
Processed Meat
Refined Carbohydrates
Foods To Limit Or Avoid
Sugar Sweetened Beverages, Confectionery, Pastries
Hamburger/Packaged Chips
Processed Meat (Bacon/Sausage/Hot Dog)
Refined Grain Products (White Bread, Pastries)
Cutting back on the above foods means that fewer cytokines are generated, leading to better general health improvement.
Anti-Inflammatory Drinks And Water
One of the most important things that our body needs to function optimally is water. Water is needed for the regulation of all the various functions of the body, including the function of inflammation. It is important for us to drink water, but it is also important to drink other beverages that help to lower inflammation.
Some Beverages That Help To Hydrate And Lower Inflammation Include:
Water – Convenient Option That Contains No Added Sugars Or Calories And Is Therefore Ideal.
Green Tea – Contains Polyphenols That Reduce Inflammation.
Herbal Tea – Certain Herbal Teas Can Help Reduce Inflammation. Examples Are Chamomile And Ginger.
Tart Cherry Juice – Research Shows It Helps With Markers Of Inflammation In Arthritis Sufferers.
Another way to aid your body’s ability to manage inflammation is to make smart beverage choices (in addition to staying hydrated).
Summary
It is logical to consider inflammation when looking holistically to improve health and nutrition. Eat more inflammation-fighting foods such as fatty fish, leafy greens, and berries, and reduce your intake of inflammation-causing foods with processed sugars and unhealthy fats. Also, when combined with inflammation-fighting foods and the avoidance of inflammation-causing foods, an increased intake of Omega 3’s and fiber can assist with inflammation reduction. With the right nutrition, inflammation can potentially be controlled and reduce the risk of developing chronic diseases.