Recent headlines indicate that public awareness of the link between chronic inflammation and a variety of serious health conditions is growing. In fact, chronic inflammation appears to be the cause of these conditions rather than a symptom.
Medical professionals now believe that your diet and other lifestyle choices can play an important role in preventing dangerous inflammation.
Here’s what you need to know about chronic inflammation and how to combat it.
Inflammation: The Facts
Acute inflammatory response.
Acute inflammation is beneficial to your health. In fact, it is required for the healing process. When you have an injury or an infection, blood flow to the affected area increases. Irritating and damaged cells are removed by special cells.
On the other hand, inflammation can be harmful to your health if it is not controlled. Even if the symptoms are not visible, chronic inflammation appears to play a role in heart disease, cancer, diabetes, and possibly even Alzheimer’s disease and depression.
The benefits of an anti-inflammatory diet.
Eating natural, unprocessed foods instead of sugar and processed foods can help to reduce inflammation and improve your overall health.
Food Choices That Fight Chronic Inflammation
1. Reduce your intake of processed foods.
Avoiding processed foods is an easy way to avoid many inflammatory agents. These include omega-6 fatty acids, trans fats, and refined carbohydrates.
2. Plant-based foods should take precedence.
Making plant-based foods the foundation of your diet will automatically increase your supply of antioxidants and important phytochemicals that act as anti-inflammatory agents. Aim for 5 servings of vegetables and fruits per day.
3. Eat more fish.
Omega-3 fatty acids are especially effective at reducing swelling. Eat fish at least twice per week. Choose low-fat choices such as tuna, salmon, and mackerel.
4. Make the switch to whole grains.
When possible, choose whole grains. Many restaurants now provide a choice, so request brown rice instead of white rice.
5. Enjoy olive oil.
Another anti-inflammatory ingredient found in olive oil is called oleocanthal. It is responsible for the peppery flavour of extra-virgin olive oil.
6. Eat less red meat.
Despite conflicting evidence from the literature, a diet heavy in red meat has been reported to exacerbate the symptoms of rheumatoid arthritis. Saving steak for special occasions may improve your overall health, and it’s certainly good for your heart.
7. Spice it up.
Some spices enhance the flavour of your food while also reducing inflammation. Use a lot of cinnamon, ginger, black cumin, curry, and clove.
8. Synbiotic Supplementation.
Include a synbiotic supplement, such as Superfoods Plus, in your daily routine. It contains not only the best freeze-dried certified organic probiotics and certified organic prebiotics but also a slew of complementary ingredients that support all body systems and allow them to do their job optimally.. Furthermore, the unique formula contains incredible antioxidants, trace minerals, wholefoods, digestive enzymes, and phytonutrients rich in anti-inflammatory properties to help the gut function better, improve gut health, reduce bloating, and benefit your skin, gut, muscles, and aches and pains.
9. Shop around.
Every week it seems a new diet book is out that claims to have anti-inflammatory properties. Figure out what works for you. Keeping to the well-regarded Mediterranean-style diets is a safe course of action.
Additional Ways for Fighting Chronic Inflammation
1. Get in shape.
Your joints and important organs are burdened by additional weight. With a healthy diet and frequent exercise, you may lose weight healthily.
2. Eliminate stress.
Increased levels of stress hormones cause inflammation. Take long baths or engage in relaxation exercises like deep breathing and aromatherapy.
3. Quit smoking.
Another irritation is smoking. Even if you’ve previously tried to quit smoking, think about giving it another go. To make things simpler, new approaches are always being developed.
4. Consult your doctor.
Every year, more information about chronic inflammation comes to light. The results and their implications for you can be explained by your doctor.
Your chance of developing chronic inflammation can be decreased with a nutritious diet and synbiotic supplementation, allowing you to enjoy a longer, more active life. Eat a range of whole foods, including lots of fruits and vegetables, and discuss your particular health problems with your doctor.