Inflammation has been blamed for many chronic diseases including heart disease, high blood triglycerides, blood pressure, certain cancers, arthritis and Alzheimer's disease. It is a silent killer, since you can feel fine but have high levels of inflammation.
To fight inflammation in the body, many health proponents suggest adopting the anti-inflammatory diet and healthy lifestyle. Anti-inflammatory diet is not really a diet plan but an eating plan to promote immediate and long term health benefits. It is very close to the Mediterranean diet which is often associated with improved cardiac outcomes.
A comprehensive anti-inflammatory diet should include the following:
Plenty of Vegetables and Fruits
Nature has been endowed with a wide array of bioflavonoids, plant chemicals that provide strong antioxidant, anti-cancer, anti-allergenic and anti-inflammatory benefits. Eat vegetables and fruits from the wide spectrum of colors as each color offers flavonoids unique to itself.
Anti-inflammatory Herbs
Herbs contain potent antioxidants and anti-bacterial chemicals that serve to combat inflammation. Studies show that ginger contains an active ingredient, gingerol, which is anti-inflammatory, anti-nausea and has sugar-modulating effects on the body. Another Asian herb, Turmeric, commonly used in curries, also has high levels of anti-inflammatory agent (curcumin). It is especially effective in preventing joint inflammation by preventing the production of prostaglandins (pro-inflammation molecules).
Healthy Fatty Acids
According to a review in the American Family Physician, 3 grams of omega-3 fatty acids is effective on those suffering from rheumatoid arthritis or tender and swollen joints. The anti-inflammatory quality of omega-3 fatty acids is well-known and is found in salmon, mackerel, tuna and in nuts and seeds.
Minimize Saturated Fats
A diet high in saturated fats is associated with increasing levels of cytokines-proteins released from cells that trigger inflammation. Minimize fast and processed foods as they tend to be high in saturated and Trans fat and low in nutrients. Go easy on high fat dairy products too.
Go Whole Grain
Cut back on processed and refined carbohydrates like white rice and pasta as they turn to sugar very quickly in your body. Choose whole grains as they are loaded with antioxidants and fiber, give more energy and help fight inflammation. Enjoy brown rice, quinoa, oats, and bulgur wheat.
Lean Protein
There may be joy in eating that hunky marbled steak, but meat rich in fats is nothing but that-little protein with tons of fat. Instead, choose lean protein such as chicken or turkey for a healthy dose of protein, needed to repair tissue.
Anti-inflammatory diet proponents are quick to add that while diet is a big part of the anti-inflammatory diet, there are other equally important factors too. According to the American Dietetic Association, maintaining a healthy body weight is the most important thing you can do to reduce inflammation. Exercise can fuel your body with anti-inflammatory agents and keep your joints flexible and well-nourished at the same time. Physical activity has been known to trigger the feel good hormones (endorphins) and bust cortisol, the stress hormone that trigger inflammation. So, go out and play or join a gym and make exercise part of your lifestyle.
In our fast-paced society, sleep is often sacrificed in the name of achievement, progress and work. But however noble these aspirations are, sleep should not be overlooked. Sleep gives the body time to heal from the previous day's demands and helps to undo the effects of inflammatory response.
Unhealthy habits like smoking, substance addiction, or using stimulants can place undue stress on your body. According to health experts, one of the fastest ways to reduce inflammation is to stop smoking and using stimulants.