Anti-Inflammatory Diet and Health Advice
The human body uses inflammation to help fight illness and it does this by sending an increased amount of white blood cells to the area, so that it can fight off the infection or injury in order to try and protect the body from further harm. In most cases, inflammation is a necessary part of the healing process.
However, some medical conditions cause faulty inflammatory responses. These are called chronic inflammatory diseases such as various types of arthritis, diabetes, heart disease, inflammatory bowel disease, psoriasis, asthma just to name a few.
One of the best measures a person can take to prevent or reduce inflammation is to try an anti-inflammatory diet. An anti-inflammatory diet involves eating certain foods and avoiding others in order to minimize the symptoms of chronic inflammatory diseases.
Good fats: The body needs a certain amount of omega-3-6 each day to function properly — about that found in a tablespoon of Thousand Island dressing.
Sugar and other simple carbs can make your blood sugar spike; this has been linked with higher levels of inflammation. A high sugar intake may not trigger inflammation on its own but it may worsen the effects of unhealthy fats.
Simple ways to help you combat inflammation starting today.
- Shed excess pounds. Losing just 5 percent of your body weight can lower your risk of cardiovascular disease and diabetes, mainly because you’re losing the visceral abdominal fat that pumps out the most inflammatory triggers.
- Get moving. Exercise by itself is linked to lower levels of inflammation, probably because it tends to burn inflammatory flab from your gut first.
- Adjust your diet. Certain foods can directly affect whether your inflammation dial is set to simmer or is turned off.
- Take an extra supplement to reboot your health:
- Lionheart fish oil capsules, one of the purest on the market. Tested to be mercury free and uncontaminated without additives.
- Green juices, if you can stomach it these are amazing to alkaline the body. If you don’t feel like juicing on a daily basis get somegreen powder containing, spirulina and/or chorella.
Some of the most effective anti-inflammatory foods are:
Fish, Coconut Oil, Walnuts. These foods are high in omega-3, another type of polyunsaturated fat, which, unlike omega-6, can help counteract inflammation.
Olive Oil, Nuts, Avocados. These foods are rich in monounsaturated fat. Monos on the whole appear to be anti-inflammatory and are already associated with improving the body’s cholesterol balance. But olive oil may have some unique anti-inflammatory powers as well. In tests, they discovered a compound in olive oil called oleocanthal that may fight inflammation in a way similar to that of NSAIDs.
Fruits, Vegetables, Whole Grains. These foods provide a great way inflammation defense as antioxidants, berries (blueberries, rasberries, strawberries and cherries) are a cheap and easy to find supply that will also help your immune system fend of common cold and flu.
Herbs, Spices, Teas. Cinnamon, tumeric, dill, oregano, ginger, and rosemary are all concentrated sources of antioxidants that can fight inflammation. Most teas are also full of them, including the green, black, white, and oolong varieties.
Foods to avoid
Nightshade vegetables: tomatoes, bell peppers, zucchini, aubergine as they may cause further inflammation.
Sample Meal Plan
How you incorporate foods that fight inflammation into your daily eating plan, can have a great impact on how you feel each day.
A cup of oatmeal with skim milk (or milk alternative rice, almond), two tablespoons of raisins, and one tablespoon of walnuts; a half cup of blueberries; a cup of green tea
Turkey sandwich, whole wheat bread, red leaf lettuce, alfalfa sprouts, cucumber and 1 teaspoon mayonnaise; 1 cup ginger herbal tea.
Two tablespoons mixed nuts and 3/4 cup grapes
Baked wild salmon sprinkled with oregano; 1/2 cup brown rice; steamed asparagus spears drizzled with olive oil; salad with 1 1/2 cups spinach leaves and cucumber, red onion, 2 tablespoons avocado cubes and dressing made with 1/2 tablespoon olive oil and 1 teaspoon vinegar.
One cup of sliced fresh peaches sprinkled with cinnamon or mango with coconut chunks