An anti inflammatory diet for a healthy balanced body
Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes harmful and foreign stimuli, removes them and begins the healing process. Inflammation can be acute or chronic.
If the inflammation fails to resolve itself and becomes chronic, it may contribute to further tissue injury and disease. Chronic inflammation can last for months or years, and is a contributing factor in more than half of deaths worldwide.
Inflammation can be short-term (acute) or long-term (chronic). The basic signs of inflammation are pain, heat, redness, swelling, and loss of function. When inflammation is chronic, it can make you feel tired and interfere with your sleep.
Based on visual observation, the ancients described inflammation with five basic signs, namely redness (rubor), swelling (tumor), heat (calor; which applies only to the extremities of the body), pain (dolor), and loss of function (function laesa).
An inflammatory response (inflammation) occurs when tissues become infected by bacteria, trauma, toxins, heat, or another cause. Damaged cells release chemicals including histamine, bradykinin, and prostaglandins. These chemicals cause fluid to leak from blood vessels into tissues, causing swelling.
Research has shown that chronic inflammation is linked to heart disease, diabetes, cancer, arthritis, and bowel diseases such as Crohn's disease and ulcerative colitis.
Body discomfort, including joint stiffness, tendonitis, and muscle pain. - Sleep disorders such as insomnia, sleep apnea, and constant fatigue. Unexplained weight gain or weight loss.
Inflammation from trauma, surgery, or diseases such as antiphospholipid syndrome and inflammatory bowel disease (IBD) can cause the blood to clot too much (called hypercoagulability). This may cause swelling and may lead to more serious things like a stroke, heart attack, or pulmonary embolism.
In summary, preliminary evidence suggests that acute and chronic stress are associated with increased inflammatory activity and enhanced attentional processing of negative information. Both predict negative mood and depressive symptoms which in turn increase inflammatory and cognitive stress reactivity.
How to fight inflammation
1. To fight inflammation, eat whole, unprocessed foods with no added sugar.
2. Fruits and vegetables.
3. Whole grains and legumes (beans and lentils).
4. Fish and poultry.
5. Nuts.
6. And seeds.
7. And a few low-fat dairy products and olive oil. “Many people add herbs and spices to it like cinnamon, ginger and turmeric.
8. There is some evidence to support the claim that turmeric, green tea, and ginger have anti-inflammatory properties. For people with inflammatory health conditions, taking these herbal remedies may be beneficial to reduce inflammation. However, more high-quality research will be necessary to confirm these effects.
In fact, since ancient times, ginger has been used in medicine as an anti-inflammatory. It is currently known that this is due to the fact that the bioactive compounds found in ginger are able to inhibit the COX-2 and LOX pathway. People have used ginger medicinally for thousands of years. Experts say that eating up to 4 grams of ginger daily may help manage pain and inflammation and is likely safe. A person may consume ginger in foods and drinks, take ginger capsules, or use a cream containing it.
9. Vitamin A. It appears to play a role in preventing your immune system from overreacting and causing inflammation.
10. Eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, two eggs per week are recommended as part of a balanced diet for most adults, including those with arthritis.
11. Active principles in plant foods, especially staple fruits, such as bananas and plantains, possess interrelated anti-inflammatory, anti-apoptotic, antioxidant, and neuromodulatory activities.
12. Oats contain 24 phenolic compounds, which are plant compounds that have antioxidant properties. One group of antioxidants called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
13. “Yogurt is associated with decreased inflammation, decreased insulin resistance, and may prevent type 2 diabetes,” says Dr. Ho. Nutrition researchers believe that yogurt's anti-inflammatory power comes from the probiotics it contains, but this has not yet been confirmed through rigorous experiments. , He says.
14. Coconut can fight inflammation. Because these polyphenols have antioxidant properties, they can help offset oxidative free radicals that can lead to inflammation.
What do we eat to fight inflammation?
1. Omega-3 fatty acids. Omega-3 fatty acids, abundant in fatty fish such as salmon or tuna, are among the most powerful anti-inflammatory supplements.
2. Curcumin.
3. S-adenosylmethionine.
4. Zinc.
5. Green tea.
6. Incense.
7. Capsaicin.
8. Herbs and spices that fight inflammation.
9. Ginger (Zingiber officinale) is a delicious spice with a peppery and sweet flavour.
10. Garlic (Allium sativum) is a popular spice with a strong aroma and taste.
11. Turmeric.
12. Cardamom.
13. Black pepper.
14. Ginseng.
15. Green tea.
16. Rosemary.
17. Cloves contain multiple compounds associated with anti-inflammatory properties. Eugenol is the most important of these compounds. Eugenol has been shown to reduce the inflammatory response in the body, reducing the risk of diseases such as arthritis and helping manage symptoms.
Healthy habits to help heal inflammation
1. Eat anti-inflammatory foods.
2. Reduce or eliminate inflammatory foods.
3. Control blood sugar.
4. Make time to exercise.
5. Weight loss.
6. Control stress.
How to reduce chronic inflammation
1. Eat anti-inflammatory foods.
2. Quit smoking.
3. Avoid inflammatory foods.
4. Practice stress management techniques.
5. Maintain a healthy weight.
6. Exercise regularly.
7. Practice good sleep hygiene.
Foods that cause inflammation and should be avoided
1. Red meat, such as steak and hamburger. Processed meats, such as bologna and sausages.
2. Commercial baked goods such as light cakes, pies, cookies and cakes.
3. Bread and pasta made from white flour.
4. Fried items such as French fries, fried chicken, and cakes.
The five types of foods that cause inflammation include: red meat, processed meats, including hot dogs, and cured meats. and refined grains, including white bread, white rice, pasta, and breakfast cereals. Snack foods, including potato chips, biscuits, crackers and pastries.
Foods and drinks that should be included in the diet
Here are seven research-backed drinks that can help fight inflammation in the body.
1. Baking soda + water.
2. Parsley + green ginger juice.
3. Lemon + turmeric.
4. Bone broth.
5. Matcha is an anti-inflammatory tonic.
6. Vegetable and berry juice.
The 7 best fruits to fight inflammation
1. Cherry.
2. Strawberry.
3. Watermelon.
4. Apples.
5. Pineapple.
6. Avocado.
7. Berries.
Anti-inflammatory foods
1.tomato.
2. Olive oil.
3. Green leafy vegetables, such as spinach, kale, and cabbage.
4. Nuts such as almonds and walnuts.
5. Fatty fish such as salmon, mackerel, tuna and sardines.
6. Fruits such as strawberries, raspberries, cherries, and oranges.
Vitamins that fight inflammation
1. Vitamin A.
2. B vitamins.
3. Vitamin C.
4. Vitamin D.
5. Vitamin E.
6. Vitamin K.
Drinks to reduce inflammation:
1. Green Tea (Camellia sinensis L.) Green tea comes from the same shrub as black tea, but the leaves are processed differently, allowing them to retain their green color.
3. Turmeric.
4. Ginger (Zingiber officinale).
5. Rosehip (Rosa canina).
6. Fennel (Feniculum vulgare mil).
“When it comes to the anti-inflammatory properties of cucumbers, most of them come from the phytonutrients within them,” says Twist. Flavonoids and triterpenes are known to combat oxidative stress that causes inflammation. '
Turmeric (Curcuma longa) has been used for 4,000 years to treat a variety of conditions. Studies suggest that turmeric may help fight infections and some types of cancer, reduce inflammation and treat digestive problems. Many studies have been performed in test tubes and animals.
Omega-3 fatty acids, abundant in fatty fish such as salmon or tuna, are among the most powerful anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vasculitis. Inflammation of blood vessels is a major risk factor for heart disease and heart attacks.
One important activity of cinnamon plant complexes is anti-inflammatory activity, which has been demonstrated in several cellular and animal models and diseases, such as colitis, arthritis and diabetes.
Research shows that vitamin K-rich leafy vegetables like spinach and kale reduce inflammation, as do broccoli and cabbage. It is also the substance that gives fruits such as cherries, raspberries and blackberries their color.
Oranges, grapefruit and limes are known to be rich in vitamin C. They also contain fibre, potassium, calcium, B vitamins, copper and anti-inflammatory phytochemicals such as flavonoids and carotenoids.
Lemon water has many health benefits thanks to its high concentration of vitamin C, flavonoid content, and acidity. Both flavonoids and vitamin C are powerful antioxidants and have anti-inflammatory effects, so they may protect cells from damage and reduce inflammation in the body.
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
What foods cause or reduce inflammation?
Foods that can cause inflammation: Highly processed foods, such as cornflakes, fried foods, too much red meat, sugar, wheat, rye, and barley in people with gluten sensitivity caused by celiac disease.
Choose mostly whole grains rather than foods made with refined flour. Whole grains include millet; Basmati, brown or wild rice; quinoa; amaranth; Linen. Wheat berries. barley; Cut oats and buckwheat.
Daily food to fight inflammation
Some of the best anti-inflammatory herbs include ashwagandha, basil, coriander, parsley, and St. John's wort. You can find these herbs in many forms, including tinctures, capsules, teas, and topicals.
Ginger contains a compound called gingerol, which is a powerful anti-inflammatory. This makes ginger tea the ideal beverage for anyone suffering from chronic inflammation. While plain ginger tea is a popular choice, you can also opt for lemon ginger or spiced ginger tea if you like your drinks sweeter.
As if it wasn't already highly nutritious and low in calories, garlic also offers anti-inflammatory benefits. Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines.
Bell peppers, especially bright red ones, are high in antioxidants and low in starch. Similar to chili peppers, sweet peppers contain the chemical compound capsaicin, which is known to help reduce inflammation and perhaps even pain.
Unless you have a milk allergy, research suggests that dairy products are not the root cause of low-grade inflammation in the body. In fact, eating foods like yogurt may help reduce inflammation.
Flax milk is a great non-dairy option if you're looking for an anti-inflammatory boost, says Stacie Small, a registered dietitian in Indiana. The milk is made from flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Hot water helps relieve nasal congestion and sinus pressure by reducing inflammation and thinning mucus. Drinking hot (warm) water with lemon and honey can enhance these benefits by providing additional immune-boosting and anti-inflammatory properties. Lemon water has many health benefits thanks to its high concentration of vitamin C, flavonoid content, and acidity. Both flavonoids and vitamin C are powerful antioxidants and have anti-inflammatory effects, so they may protect cells from damage and reduce inflammation in the body.
The study authors credit two powerful anti-inflammatory compounds in carrots, falcarinol and falcarindiol. While both are highly active at room temperature, cooking can reduce their effectiveness by 70%. So be sure to eat plenty of carrots raw, as in this Shredded Carrot Salad with Spiced Orange Dressing.
Mix one part turmeric powder with three parts raw honey. When feeling cold, eat a teaspoon of the mixture every two hours to boost immunity and reduce inflammation.
Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It is famous for its flavones. Flavones are a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.
We've long known that drinking tea has a range of health benefits, and research shows that tea polyphenols, as well as some commonly used herbs and spices found in a variety of tea blends, have powerful anti-inflammatory properties. .
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