Fight Inflammation with Food: The Power of an Anti-Inflammatory Diet
If you are dealing with inflammation, altering your eating habits could be beneficial. While medication and other treatments are crucial, many experts believe that an anti-inflammatory diet can also help.
The Benefits of an Anti-Inflammatory Diet:
An anti-inflammatory diet is also considered healthy and can lower your chances of developing other health problems. To follow an anti-inflammatory diet, focus on consuming colorful fruits and vegetables, whole grains, plant-based proteins like nuts and beans, fatty fish, and fresh herbs and spices.
Leafy greens like kale and spinach, as well as broccoli and cabbage, are high in vitamin K and curb inflammation. Berries like raspberries, cherries, and blackberries contain pigments that fight inflammation. Unrefined grains such as oatmeal, brown rice, and whole-wheat bread are high in fiber, while beans are packed with antioxidants and other anti-inflammatory substances. Nuts, olive oil, and avocados provide healthy fats that can reduce inflammation, and fish like salmon, sardines, and tuna contain omega-3 fatty acids that fight inflammation. Herbs and spices such as turmeric and garlic add antioxidants and flavor to food.
Foods to Avoid:
On the other hand, avoid highly processed, greasy, and sweet foods like cakes, cookies, and soda. These foods are low in nutrients and can lead to weight gain, high blood sugar, and high cholesterol, all of which are related to inflammation. Sugar causes the body to release cytokines, which are inflammatory messengers. High-fat and processed red meat like hot dogs, butter, whole milk, and cheese are also high in saturated fat, which can cause inflammation if consumed in large amounts. Fried foods like French fries and fried chicken cooked in vegetable oil, coffee creamers, margarine, and anything with trans fats that raise LDL cholesterol should also be avoided.
Finally, while people with celiac disease need to avoid wheat, rye, and barley, whole grains are beneficial for everyone else. Changing your diet may not be a magic cure for conditions like rheumatoid arthritis, but it can potentially reduce the number of flare-ups and alleviate pain.