We can define inflammation as the body's normal response to damage or infection, but persistent inflammation can lead to a variety of health problems. When you suffer from inflammation doctors generally advise that adopting an anti-inflammatory diet can help prevent or treat inflammation. Here are some things to consider incorporating into your diet to help avoid inflammation:
Fatty Fish
According to the National Library of Medicine, fatty fish may be able to treat persistent inflammatory diseases. Increased weight or stress, for example, can also contribute to higher levels of inflammation.
Also read: 5 Ways How Exercise Can Help With Inflammation
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. These fatty acids help reduce inflammation in the body.
Berries
Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants known as polyphenols. These antioxidants help combat inflammation and oxidative stress.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are high in vitamins, minerals, and antioxidants that can help reduce inflammation. They are also rich in fiber, promoting gut health.
Turmeric
Curcumin has been shown in numerous studies to have a variety of biological actions, the most notable of which being its anti-inflammatory properties.
Dovepress says that curcumin is a natural chemical that has enormous potential for illness treatment. Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. Including turmeric in your diet can help modulate the inflammatory response.
Nuts and Seeds
Nuts (such as almonds and walnuts) and seeds (such as flaxseeds and chia seeds) are excellent sources of healthy fats, fiber, and antioxidants, contributing to an anti-inflammatory diet.
Olive Oil
Extra virgin olive oil is a staple in the Mediterranean diet and is rich in monounsaturated fats and antioxidants. It has been associated with reduced inflammation and improved heart health.
Tomatoes
Tomatoes contain lycopene, an antioxidant with anti-inflammatory properties. Cooking tomatoes enhances the absorption of lycopene.
Broccoli
Broccoli and other cruciferous vegetables like cauliflower and Brussels sprouts contain sulforaphane, a compound with anti-inflammatory effects.
Green Tea
According to Journal of Advanced Pharmaceutical Technology and Research, Inflammation is a typical defensive reaction to tissue injury produced by physical trauma, toxic chemicals, or microbiological pathogens. And green tea is rich in polyphenols, particularly catechins, which have anti-inflammatory and antioxidant properties. Regular consumption may help reduce inflammation.
Fruits High in Vitamin C
Fruits like oranges, kiwi, and strawberries are high in vitamin C, an antioxidant that supports the immune system and helps combat inflammation.
Other Tips for an Anti-Inflammatory Lifestyle
Limit Processed Foods
Processed and refined foods, high in sugars and unhealthy fats, can contribute to inflammation. Limit your intake of processed foods.
Also read: 4 Tips To Manage Chronic Inflammation With Psoriasis
Maintain a Healthy Weight
Excess body weight can contribute to inflammation. Adopting a balanced diet and regular exercise can help maintain a healthy weight.
Stay Hydrated
Drinking enough water is essential for overall health, including reducing inflammation. Hydration supports various bodily functions and helps flush out toxins.
Regular Exercise
Engage in regular physical activity, as exercise has anti-inflammatory effects and promotes overall well-being. It's essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have existing health conditions. They can provide personalised advice based on your individual needs and health status.