Everyone wants to live a healthy life! No doubt! But what we can do to achieve good health is always remains a topic of discussion.
One of the easiest ways to achieve this is by switching from traditional & poor eating habits to an anti-inflammatory diet meal plan. Most people don’t know this but a high level of inflammation can generate many serious diseases in our bodies. It can cause heart diseases, certain cancers, stomach diseases, and a number of chronic inflammatory diseases over the long run.
Even if the inflammation is not developing serious health problems, it shows up in the form of health issues that are more than enough to make our life miserable.
What is an inflammation?
Inflammation is the biological process that starts off the natural healing process in the body by increasing blood circulation. Increased blood circulation brings white blood cells and gives nourishment to the areas of injuries and infections for the natural healing process.
But when inflammation goes awry, it generates many health issues and severe diseases.
An anti inflammatory diet can aid cut down the health issues that are related to inflammation. The benefits of taking rich anti inflammatory diet is well-researched and proven.
What is an Anti-inflammatory Diet?
Different food metabolize differently in our bodies, some increasing inflammation and others decreasing it. The key purpose of an anti-inflammatory diet is to promote good health and a natural healing process by choosing foods that help reduce excess inflammation. This diet involves replacing white sugar, refined foods, and unhealthy fats with natural sugar, whole grains, nutrient-rich foods, and healthy fats. An anti-inflammatory diet also includes foods that have a high level of antioxidants. Antioxidants help flush out toxic substances & free radicals from our body that may damage healthy cells and increase the risk of certain life-threatening diseases.
If a person can successfully control a high level of inflammation with diet, it trims down its dependency on anti-inflammatory medicines that have many side effects. While anti-inflammatory tables give quick results, they, unfortunately, cause damage to the gastrointestinal tract which aids in the proper functioning of the immune system.
Who Needs The Anti-inflammatory Diet the Most?
Today, doctors and health experts are highly recommending anti-inflammatory foods to patients who are suffering from chronic inflammation diseases. No matter how old you are, you can improve your health by taking anti-inflammatory foods.
An anti-inflammatory diet can help reduce & treat many conditions like:-
- Heart disease
- Metabolic Syndrome
- Rheumatoid arthritis
- Certain cancers like colorectal cancer
- Crohn’s disease
- Inflammatory Bowel disease
- Hashimoto’s disease
Anti-inflammatory Diet Basics
In general, eat an abundance of fresh fruits & vegetables, whole grains, anti-inflammatory fat, antioxidant rich food while limiting processed food, fried snacks, refined sugar, red meat, oily & fast food.
The best Anti-inflammatory Diet Food List is:-
- Green leafy vegetables like spinach and cabbage.
- Nuts like almond and walnut
- Broccoli and Cauliflower
- Fruits like watermelon, melon, strawberries, blueberries, cherries, kiwi, and oranges.
- Olive oil and coconut oil
- Fish oil and cold water fish meat like salmon and sardines
- Moderate quantity of red wine
- Vegetables like beans, lintels, sweet potatoes, & avocados
- Green tea & green coffee
- Spices & herbs like turmeric
- Dark chocolate
List of Anti Inflammatory Diet Foods To Avoid:-
- Red & processed meats
- High sugar desserts like Ice cream
- Fried foods
- White bread & paste
- Processed food like chips, burger
- Refined vegetable oil
- Excess alcohol & high amount of carbohydrate
Why You Should Shift To vegetarian Diet To Reduce Inflammation?
In many health studies, it has been proved that processed and red meat has no place in a healthy diet. They need to be reserved for special occasions and parties only. These foods are not only loaded with preservatives and chemicals, but they can cause systemic inflammation and risk many severe health problems.
However, you can relish a small quantity of fresh seafood as seafood like fish is good for our health. Use frozen meat only if nothing else is available.
A healthy vegetarian diet, on the other hand, have higher levels of plasma AA that promote overall health and reduce the excess inflammation in a natural and safe manner.
How You Can Make Your Anti-Inflammatory Diet Interesting?
If you are a big foodie, then you may think that a healthy, vegetarian & anti-inflammatory diet is not your cup of tea. But you can still manage to cut down unhealthy intakes without compromising your taste buds and food craving.
Add flavors: You can add some flavors like salt, rosemary, thyme, basil, dill, parsley, mint, a pinch of red chilly or black pepper in your salads or soups. This is the best way to make a simple dish delicious that will nourish your soul.
Replace your favorite dessert with dark chocolates: Dark chocolates not only taste great, but also loaded with healthy nuts like almonds, walnuts, macadamia, hazelnuts, pistachio, and more. Moreover, they come in many interesting flavors like vanilla, orange, coffee caramel & salt, and even chili, and more.
Replace refined sugar with natural sweeteners: If you do not want to eliminate desserts from your diet, try to prepare your desserts at home adding natural sweeteners like coconut sugar, honey, low-fat milk, maple syrup, monk fruit, and more.
Follow these simple tips and enjoy your food and beverages without compromising with your taste buds.
Few more things yo can do to reduce your excess inflammation are:
- Drink at least 8 to 10 glass of water everyday
- Go for morning walk and do exercise daily
- Practice meditation & yoga
- Improve your sleep quality
By treating your excess inflammation in this way, you can reduce your risk of chronic inflammation and many severe diseases in a natural and safe manner. More importantly, you will feel more energetic & positive that will aid you to live a happy life.