Unlike popular belief, inflammation isn't always bad. It is actually a healthy natural response by the immune system, which occurs when foreign pathogens like bacteria, viruses, or allergens affect our body, leading to various health issues.
Inflammation tends to become harmful when it is long-lasting and starts to damage healthy cells. This is also called chronic inflammation, which can last from several months to years and can increase the risk of chronic health conditions. In fact, according to StatPearls Publishing, three out of five people worldwide die due to chronic inflammatory diseases like stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.
The good news is that inflammation can be managed with prescribed medications as well as healthy lifestyle choices, such as a healthy diet. In this article, we will discuss how an anti-inflammatory diet can prove beneficial, who can benefit from it the most, and the kind of foods to add and avoid.
Also Read: How Does Inflammation Affect Your Body? Know Symptoms, Causes From Our Expert
What Is An Anti-Inflammatory Diet?
Anti-inflammatory diets help reduce and prevent inflammation in the body. It consists of foods that are rich in antioxidant properties, which help remove free radicals from the body and avoid oxidative damage that increases the risk of inflammation and can contribute to various diseases.
According to the Harvard TH Chan Public School of Health, an anti-inflammatory diet comprises a wide variety of fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and oily fish.
Two of the most common types of anti-inflammatory diets are the Mediterranean diet and the DASH diet.
A Mediterranean diet typically includes:
- Lots of fruits, vegetables, whole grains, potatoes, beans, nuts, and seeds
- Olive oil as a primary fat source
- Dairy products, eggs, fish, and poultry in low to moderate amounts
Research suggests that following the Mediterranean diet is linked to better heart health, as people who participated in the study and followed the diet type had lower rates of coronary heart disease, stroke, and overall cardiovascular disease.
Another study published in the journal Clinical Nutrition found that the DASH diet significantly lowered levels of a key inflammatory marker (hs-CRP) compared to a typical diet by an average of 1.01 mg/L. In fact, the longer people followed the DASH diet, the greater the reduction in hs-CRP levels.
The DASH diet includes foods such as fruits and vegetables, lean protein sources like chicken, fish, and beans, and avoids foods high in salt, added sugars, and fat.
Also Read: 5 Anti-Inflammatory Ingredients To Enhance The Meal's Anti-Inflammatory Effects
Who Can Benefit From An Anti-Inflammatory Diet?
Anyone can benefit from an anti-inflammatory diet, but some people may have more positive effects than others. Here's a list of conditions that may be improved by an anti-inflammatory diet:
Autoimmune diseases such as lupus, rheumatoid arthritis, psoriasis, inflammatory bowel disease (IBD), and Hashimoto's thyroiditis
- Heart diseases like high blood pressure and high cholesterol
- Metabolic diseases like type 2 diabetes and obesity
- Neurological conditions such as Alzheimer's disease and Parkinson's disease
- Certain cancers
- Chronic pain
- Skin conditions
- Mood disorders
Conclusion
An anti-inflammatory diet can be beneficial for people who experience chronic inflammation or related conditions. Inflammation can be a good thing, but if it lasts for several weeks, months, or even years, then it could be doing more harm than good. Apart from eating a healthy, balanced diet, you should also aim to exercise regularly. In addition, stay hydrated and avoid unhealthy habits like smoking and alcohol consumption.