9 signs you have inflammation in your body. Could an anti-inflammatory diet help?

• Inflammation is a major factor in the association between diet and many health conditions.
• In the short term, inflammation is a sign that the body is healing, but when inflammation persists for a long period of time, it is called “chronic” and can be a sign of a health problem.
• Eating an anti-inflammatory diet is considered safe and is more likely to support good health and prevent future chronic disease.

There is a lot of health buzz around the word “inflammation” right now.from new science discovery To celebrity Social media influencers all seem to be talking about this important bodily process and its potential impact on our health, too.

“cause inflammationYou may have seen the word “. It is a persistent, low-grade inflammation in the blood and tissues that increases with age and is a strong risk factor for many conditions and diseases.

So, can an anti-inflammatory diet help reduce inflammation?

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What is Inflammation?

When our body is injured or encounters an infection, defense mechanisms kick in to protect us. This is done by instructing our cells to fight off invaders.this combat process cause inflammationoften presenting as swelling, redness, and pain.

In the short term, inflammation, such as a scraped knee or a cold, is a sign that your body is healing.

If the inflammation lasts for a long time, it is called “chronic”.It could indicate that health problems like arthritis, Heart disease, Diabetes, dementia or other autoimmune diseases.

of signs and symptoms Chronic inflammation can last for months to years and may include:

What role does diet play?

The relationship between food and inflammation well recognized. Overall, some food ingredients can stimulate the immune system by producing pro-inflammatory cytokines (small proteins important in cell signaling) or by decreasing the production of anti-inflammatory cytokines. There is a nature.

“pro-inflammatory dietcan increase inflammation in the body over the long term. Such diets are typically low in fresh foods such as fruits, vegetables, and whole grains and high in commercial baked goods, fried foods, added sugars, and red and processed meats.

in contrast,”anti-inflammatory”Diet is associated with a reduction in inflammation in the body. There is no single anti-inflammatory diet. Two well-known and evidence-supported examples are the Mediterranean diet and the Diet to Halt Hypertension (DASH) diet.

READ MORE | What Is The Mediterranean Diet And Why Is Everyone Talking About It?

An anti-inflammatory diet typically includes the following elements:

1. Rich in antioxidants

These compounds, when consumed in large amounts, help the body fight free radicals and unstable atoms that are associated with diseases such as cancer and heart disease. The best way to get your antioxidants is by eating lots of fruits and vegetables. Studies show that frozen, dried, and canned fruits and vegetables as good as fresh

2. Rich in “healthy” unsaturated fatty acids

Monounsaturated fats and omega-3 fatty acids are found in fish (sardines, mackerel, salmon, tuna), seeds, nuts and vegetable oils (olive oil, linseed oil).

3. Rich in fiber and prebiotics

Carrots, cauliflower, broccoli, and leafy greens are good sources of fiber. Prebiotics promote the growth of beneficial microorganisms in the gut and are found in onions, leeks, asparagus, garlic, bananas, lentils and legumes.

4. Less processed food

These include refined carbohydrates (pastries, pies, sugary drinks, fried foods, processed meats).

Rheumatoid arthritis, dementia, depression

There is mixed evidence for the role of an anti-inflammatory diet in rheumatoid arthritis pain management.Recent 2021 systematic review (where researchers carefully group and review the available evidence on a topic), eating an anti-inflammatory diet significantly reduces pain in rheumatoid arthritis patients compared to other diets. It turned out to be very likely.

However, the 12 studies included in the review were at high risk of bias, probably because people perceive them to be eating healthy foods, and therefore the evidence was less reliable.

Inflammation is strongly implicated in the development of neurodegenerative diseases such as: Alzheimer’s disease and related dementias And there is evidence to suggest that an anti-inflammatory diet may help protect the brain.

a Looking back on 2016 We show that an anti-inflammatory diet may prevent cognitive impairment and dementia, but that more large randomized controlled trials are needed.a 2021 Survey Researchers followed 1,059 people for three years to monitor their diet. They reported that people on a more pro-inflammatory diet had a higher risk of developing dementia.

Inflammation is also linked to mental health, with people following a diet that promotes inflammation reporting more symptoms. depression.diet is a basic approach to lifestyle For managing anxiety and mental health.

More broadly, 2021 review paper We explored recent research on anti-inflammatory diets and their effects on reducing age-related inflammation. It found that compounds commonly found in anti-inflammatory diets may help alleviate inflammatory processes caused by illness or an unhealthy diet.

what about turmeric?

A favorite on social media and on vitamin shelves, turmeric is touted as having anti-inflammatory benefits. These are linked to specific compounds called CurcuminThis is what gives turmeric its distinctive yellow color.

Research suggests that curcumin may act as an anti-inflammatory agent in the body, but no high-quality clinical trials in humans have shown It is insufficient.largely existing research has been carried out in lab settings using a cell or animal. Therefore, it is unclear how much curcumin is needed or how effective it is to see anti-inflammatory effects. we absorb it.

Overall, adding turmeric to your food can provide health benefits to your body, but don’t rely on turmeric for disease prevention or treatment.

READ MORE | Turmeric: Here’s How To Actually Respond To Health Claims

safe food

Inflammation is a major factor in the association between diet and many health conditions.

Eating an anti-inflammatory diet is considered safe and is more likely to support good health and prevent future chronic disease. If you’re looking for personalized dietary advice or an anti-inflammatory meal plan, it’s best to consult an expert. Certified registered dietitian.

Lauren BallProfessor of Community Health and Welfare, University of Queensland and Emily Burchnutritionist, researcher, lecturer, Southern Cross University

This article is reprinted from conversation Under Creative Commons License.read Original work.