Why and How to Start an Anti-Inflammatory Diet

Why and How to Start an Anti-Inflammatory Diet

Inflammation is your body’s response to injuries, damage, and certain health conditions. If something is wrong with a certain part of your body, you will likely experience some inflammation. 

Usually, inflammation is a positive sign that you are healing and recovering. However, excessive inflammation can cause long-term health problems. Starting an anti-inflammatory diet is key to fighting off problematic health conditions. 

Why Inflammation Matters

Without inflammation, your body would not be able to repair itself when it needs to. But with too much inflammation, you are at risk for chronic health problems. Your tissues and cells can become damaged from too much inflammation over time. 

Your diet can add to or alleviate the inflammation you experience in your body. If you suffer from an inflammatory disorder, it is even more important to follow an anti-inflammatory diet to control your symptoms. 

Some common inflammatory disorders include irritable bowel syndrome (IBS), autoimmune diseases, and chronic fatigue syndrome (CFS). If you have been diagnosed with one of these conditions, consider an anti-inflammatory diet to feel better and improve your overall well-being. 

Foods That Fight Inflammation

Certain foods have chemical compounds that naturally modulate your body’s inflammatory responses. To fight against excessive inflammation, try adding some anti-inflammatory foods to your weekly menu. Incorporating even a few of these foods could make a difference in your overall health. 

Try adding these foods and spices to your diet:

  • Turmeric
  • Peppers
  • Fish
  • Olive oil
  • Dark chocolate
  • Nuts
  • Leafy greens (spinach, kale, etc.)
  • Eggs
  • Chicken
  • Turkey

Anti-inflammatory foods will help you maintain your health and prevent inflammation from damaging your healthy cells and tissues. With less inflammation in your body, you will likely feel a lot better. 

Foods to Avoid 

There are plenty of delicious, healthy foods that combat inflammation. Unfortunately, there are a few ingredients to avoid as well. Inflammatory ingredients and foods can give you more problems and worsen your symptoms. 

Avoid the following ingredients to control inflammation:

  • Refined sugars
  • Artificial sweeteners
  • Simple carbohydrates
  • Processed meats
  • Sodas
  • Sweets, pastries, and breads
  • Fried food 
  • Highly processed cheeses

These foods can be harmful to your health. Avoid them, when possible, to prevent and treat inflammation. 

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The Best Anti-Inflammatory Foods to Eat (Plus Eight to Avoid)

The Best Anti-Inflammatory Foods to Eat (Plus Eight to Avoid)

Inflammation in the body can contribute to a wide range of chronic diseases and conditions. But you can curb inflammation by eating the right foods. 

It is important to have knowledge about which foods cause inflammation and which foods fight it. In this post, we will discuss the most effective anti-inflammatory foods. We will also list eight foods to avoid when you’re fighting inflammation. 

Primary Types of Inflammation

Inflammation is a natural function of the body’s immune system. There are two main types of inflammation that the human body experiences.

Acute inflammation happens when the body is injured or sick. When acute inflammation occurs, the person may experience redness, swelling, or elevated body temperatures. This type of inflammation is helpful for healing, even though the symptoms are often unpleasant. Overall, acute inflammation is a healthy bodily response.

On the other hand, chronic inflammation is usually caused by an irritant or external condition. Examples include: 

  • Additives
  • Harmful chemicals
  • Environmental or food compounds

This type of inflammation can also be the result of poor sleep, stress, or anxiety. Chronic inflammation is associated with many negative health outcomes. 

Food and Inflammation 

The foods that you eat can contribute to or calm inflammation in the body. Those foods that contribute to chronic inflammation can cause high blood sugar levels and blood pressure over time.

It is important to make healthy choices regarding food, stress control, and physical activity. Poor food choices combined with inactivity or stress can lead to long-term health problems, including chronic fatigue.

Foods that help to naturally ease chronic inflammation include:

  • Nuts and seeds
  • Green tea
  • Cruciferous vegetables, such as broccoli and kale
  • Certain oils, such as krill oil
  • Fish with high-fat content, including salmon
  • Berries
  • Fermented foods, including kefir and kombucha
  • Leafy greens

The following foods should be avoided, as they contribute to chronic inflammation:

  • Foods with saturated/trans fats content
  • Fried food
  • Sugar and artificial sweeteners
  • Highly processed foods
  • Cured meats
  • Excess alcohol
  • Excess caffeine
  • A high ratio of omega-6 to omega-3

By eating anti-inflammatory foods, you can cultivate a healthy lifestyle. These foods will help you to avoid long-term health problems caused by chronic inflammation.

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