Not going to lie—we didn’t see this coming.
3 out of 5 people worldwide die as a result chronic inflammatory disease. stroke When Heart disease To cancer and obesity, but the impact of inflammation on our health cannot be denied. the good news is inflammation Diet is a key factor in reducing inflammation, which can often be avoided, even if it is not domesticated.
Registered dietitians agree that the key to fighting inflammation is eating a variety of nutritious foods, but there’s one great food. Foods you can eat to reduce inflammation in your bodySo what is it?
What causes inflammation in the body?
Inflammation is the protective response of the immune system when a threatening pathogen invades the body. White blood cells are sent to the affected area, causing redness, swelling, and, if internal, several other symptoms as well.
In addition to harmful pathogens as causes, trauma, chemicals or radiation, and cystitis, bronchitis, otitis media and dermatitis It can also cause inflammation in the body.
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But aside from bacteria, viruses, and even fungi, there are clear correlations between other factors such as elevated cortisol (stress) and, of course, diet.
parade discussed lifesum advisor Christina Jax, RDN, LDN, CLY, RYT, Click here to learn more about what causes inflammation in the body.
“Several studies suggest that stress and nutrition may play a role in the overall health effects of chronic inflammation,” Jax explains. Not only does it affect the body’s metabolic response, but it can also influence the food choices we make. chronic stressthe hormone cortisol is continuously released by the body and can increase cravings for less-healthy foods.”
Related: Seriously, what’s the deal with Ezekiel’s bread, is it good for you too?
But just as there is a relationship between stress and inflammation, there are also ways to “undo” or at least manage inflammation and its subsequent symptoms.
“Consistently eating nutrient-poor foods can further contribute to chronic inflammation, which can have long-term adverse health effects.”This relationship between stress, nutrition, and inflammation Several studies suggest that certain foods may contribute to and help combat chronic inflammation.
signs of inflammation
Symptoms caused by inflammation run the gamut, especially since there are two different types. acute inflammation When chronic inflammation.
according to Cleveland Clinicsigns of acute inflammation are:
The Cleveland Clinic also suggests that spotting signs of chronic inflammation in the body can be difficult, but can include things like:
If you are interested in the difference between the two main types of inflammation, acute inflammation is essentially physical injury or damage to the body. It is serious because in some ways it can be external and more obvious. Think about it: after you get a cut, those cells need to heal.
Chronic inflammation can be more difficult to assess because it often occurs within the body.tuberculosis, rheumatoid arthritis, common joint problems, HIV infection, psoriasis, systemic lupus and/or Alzheimer’s disease.
What are the best foods to reduce inflammation?
An overwhelming majority of nutritionists would agree that a variety of natural and polyphenolic foods best manage inflammation.
“Foods that help reduce inflammation are always whole foods.” Meg Garber, RD, LD, IFNCP, CGN, and best-selling author How to Gluten Free and Shine, I will explain. “Choose unpackaged foods as close to their source as possible. Think: local produce from farmers markets, well-sourced animal protein, nutritious fats Avocado Coconut, fresh (not stale) spices, and frozen organic fruits and vegetables are also important!”
Related: 7 Simple Tips to Strengthen Your Immune System
Still, if your overall goal is to reduce inflammation in your body, there is a kind of supermeal that combines several foods that all have anti-inflammatory properties that have proven to be very beneficial.
“The ideal anti-inflammatory meal is a spicy green curry,” Garber explains. . Salmon Also shrimpThese are all great ingredients for reducing inflammation. [and make] A delicious and healthy meal! ”
Other foods with anti-inflammatory properties
A spicy green curry may have all the ingredients you need to reduce inflammation, but there are plenty of other anti-inflammatory foods.
What you’re looking for are richly colored antioxidants, also known as polyphenol-rich foods.
“In general, an anti-inflammatory diet high in polyphenolic foods such as cranberries, blueberries, raw cacao, turmeric, ginger and fresh spices can help reduce inflammation in the body.
Related: Nutritionists agree this is the worst snack for inflammation
Cleveland Clinic also recommend The following foods to fight inflammation:
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Leafy vegetables (spinach and kale)
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Oily fish such as mackerel, salmon, and sardines
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Olive oil
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Tomato
What foods exacerbate inflammation?
definitely one of them worst food you can have, in terms of exacerbating inflammation, is sugar. If you’re trying to reduce inflammation in your body, it’s best to avoid or limit your sugar intake as much as possible.
Other foods to avoid include processed meats that are high in saturated fat. Its saturated fat increases the risk of adipose tissue inflammation. Additionally, processed meats can also be high in sugar.
To add insult to injury, processed meat doesn’t just increase the risk of an inflammatory response from your body.they too linked for several diseases, including type 2 diabetes colon cancer.
next, The ultimate anti-inflammatory cheat sheet.
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