26 Apr Anti -Inflammatory foods
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s have been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store.
With the right anti-inflammatory foods, portion control and balance of nutrients, you can reduce your risk of illness tenfold. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
As for these foods that cause inflammation we highly recommend to avoid or start to limit them as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- meat (burgers) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
Unhealthy foods also contribute to weight gain, which is itself is a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake. Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as processed meats.
An anti-inflammatory diet should include these foods:
fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols which is a protective compounds found in plants.
green leafy vegetables, such as spinach, kale, broccoli and zucchini
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
Benefits of anti-inflammatory foods
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. To reduce levels of inflammation, aim for a balanced and healthy diet. If you’re looking for help in this area and need an eating plan that closely follows the beliefs of anti-inflammatory eating, contact us here at The Chief Life. We construct these plan to help you get closer to your goals. Our Meals plans include fruits, vegetables, nuts, meats, fish, and healthy oils. We believe in addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.