The Anti-Inflammatory Diet – A Guide to Healthy Foods that Fight Inflammation and Improve Health
It’s no secret that an anti-inflammatory diet can help protect our health in a variety of ways. People with certain health conditions, such as arthritis and other autoimmune diseases, can particularly benefit from changes to their dietary routine. Research has shown that reducing inflammation in the body can help us stay healthier longer, can reduce chronic pain, and can even help combat the common cold or flu.
What is Inflammation & How Does an Anti-Inflammatory Diet Help?
Inflammation is a natural physiological response by the body when it’s under attack, such as when it’s exposed to allergens, bacteria, viruses, and more. When this occurs, chemicals like histamine and cytokines are released, causing blood vessels to swell and the area around them to become inflamed and painful.
An anti-inflammatory diet can be a great tool to help reduce inflammation in the body. Choosing healthy, anti-inflammatory foods can reduce chronic inflammation that contributes to many illnesses, including heart disease, cancer, diabetes, and arthritis.
The Best Foods to Add to an Anti-Inflammatory Diet
The key to an anti-inflammatory diet is consuming a variety of fresh, nutrient-dense, and naturally healthful foods. Here are some of the best additions to your anti-inflammatory diet:
Fruits & Vegetables: Fruits and vegetables are packed with essential vitamins and minerals and can help reduce inflammation in the body. Load up on dark, leafy greens like spinach and kale, as well as fruits like apples, grapes, and strawberries.
Whole Grains: Whole grains like oats, brown rice, and quinoa are all great additions to an anti-inflammatory diet.
Lean Proteins: Eating lean proteins such as organic chicken and low-fat dairy are also excellent sources of anti-inflammatory compounds.
Healthy Fats: Healthy fats, such as omega-3 fatty acids and monounsaturated fats, are also important for fighting inflammation and reducing joint pain. Fish oil, olive oil, nuts, and avocados are all recommended choices.
Foods to Avoid
In addition to adding healthy foods to your diet, it’s also imperative to avoid certain inflammatory triggers. Refined sugars, unhealthy trans fats, processed foods, and food allergens should all be avoided in order to best prevent inflammation.
Making the Shift Towards an Anti-Inflammatory Diet
Making changes to your diet can be a daunting task, which is why making the shift towards an anti-inflammatory diet should be done gradually. Incorporating more fresh produce and healthy proteins gradually is key. Additionally, eating smaller or more frequent meals can also help reduce inflammation.
If you want to take control of your health and reduce inflammation, an anti-inflammatory diet is the perfect place to start. Choosing the right foods and avoiding inflammatory triggers can have life-changing benefits on everything from your energy levels to your overall health. So, if you’re ready to make the switch, get started today!