Foods to help manage inflammation

There is so much talk about inflammation and anti-inflammatory diets, but there is also a lot of misinformation and confusion. Many people don't quite understand what inflammation is and why they should be concerned about it. There are many myths about which foods affect inflammation. Here's what you need to know about it.

Inflammation

Inflammation is your body's reaction to something unusual. After injury or during illness, acute inflammation can occur and is a normal healthy process. Your immune system fights bacteria and tries to cleanse damaged tissue and then calms down. Chronic or systemic inflammation is an unhealthy, chaotic process. This happens if your immunity is constantly active and is forced to repair damage to the body. The reasons can be unhealthy diet, inactivity, constant stress and lack of sleep, as well as environmental pollution.

Chronic inflammation is the cause of many serious illnesses, including heart disease, type 2 diabetes and cancer. In fact, reducing inflammation can reduce the risk of heart attack and stroke, even if blood cholesterol levels are not at optimal levels.

A healthy diet and lifestyle is the best way to prevent or reduce inflammation. Studies have shown that eating anti-inflammatory foods can reduce the likelihood of chronic disease, improve gut and brain health, and prolong skin youthfulness. In other words, an anti-inflammatory diet can help add a few years to your life. There is no single anti-inflammatory diet, but the traditional Mediterranean diet is a great example with a lot of scientific studies proving its effectiveness. In short, eat minimally processed foods.

Foods to Eat More ...

Fatty fish, olive oil, avocado, nuts and seeds contain healthy fats. From fish, salmon contains a higher amount of anti-inflammatory omega-3 fats, but also don't forget about sardines, mackerel, anchovies and trout... Try to consume at least two fish dishes a week. If you don't like fish, consider taking fish oil. Of the nuts, the walnut has the largest number of studies proving a beneficial effect, but almond - also a great choice. Olive oil is a key ingredient in the Mediterranean diet and is high in antioxidants and healthy monounsaturated fats.

Fruits and non-starchy vegetables contain fiber, antioxidants, and phytonutrients. You're doing it right if half of your diet consists of non-starchy vegetables. It is best to use leafy greens - cabbage, spinach, swiss chard and the cruciferous family, broccoli, Brussels sprouts, white cabbage and cauliflower... Garlic and onions also have anti-inflammatory effects. Among fruits and berries, cherries and oranges have the strongest positive effect on the body.

Whole grains, beans, and lentils contain fiber and nutrients. Eat whole grains such as oats quinoa, farro and brown riceinstead of loading the body with whole flour foods like breads, tortillas, and crackers... Although many anti-inflammatory diets claim that whole grains and legumes increase inflammation, scientific research suggests otherwise.They are high in fiber and magnesium, and magnesium has been shown to help reduce inflammation.

... And foods that you need to eat as little as possible

Sugar and refined grains (white flour). Foods and drinks that are high in sugar and white flour can cause a spike in blood sugar that can cause inflammation.

Unhealthy fats found in red meat and fried foods. An overabundance of saturated fat, found in animal foods, palm and coconut oils, can increase inflammation, and fried foods are high in highly inflammatory glycation end products (AGEs).

Change your lifestyle

Even the healthiest diet in the world cannot compensate for a lifestyle that is characterized by high levels of stress and lack of sleep.
Regular physical activity has both anti-inflammatory and antioxidant properties, and can also help manage stress and improve sleep quality.

Anti-inflammatory food myths

Why are nightshade vegetables - tomatoes, eggplant, peppers, and potatoes - supposedly inflammatory? The devil is in the details. Solanaceae contain substances called alkaloids, which are toxic and cause inflammation in large quantities. But even the most ardent fan of tomatoes cannot eat that much. What's more, there are no large studies linking nightshades to chronic inflammation, but nightshades are part of the traditional anti-inflammatory Mediterranean diet. In addition, tomatoes are rich in lycopene, antioxidants and phytonutrients.

Unfortunately, the fact that some people with certain inflammatory conditions develop adverse reactions to nightshades has contributed to the belief that we should all avoid them. This is not true. If you have allergies, intolerances, or sensitivities to certain foods, then yes, those foods are inflammatory for you. This includes both gluten and dairy, which are often falsely accused of contributing to inflammation.

The big picture

While excess sugar and refined grains can contribute to inflammation, cupcake won't kill you. Avoid diets that prohibit even a grain of sugar or even whole food groups. Not only can this rob you of a pleasant and nutritious variety, but it can also provoke erratic eating habits. Keep in mind that diets claiming they can cure autoimmune disease are not supported by science.