Benefit from an anti-inflammatory diet

Before we understand why the anti-inflammatory diet can be beneficial and is one of the most popular diets today, one must first understand what inflammation is. When you hear the word “inflammation,” you may immediately think of the swelling or redness that occurs when you bump your toe. These are two ostensible signs of inflammation, but that’s not all.

Inflammation occurs naturally as part of the body’s immune response. When your body fights an infection or injury, it sends inflammatory cells to the rescue. This is manifested by the classic signs: swelling, redness, sometimes pain. It is completely natural and natural. As long as the body is in control of course. The story changes when the inflammation persists and does not go away completely. This chronic inflammation means your body is always on high alert, and it can lead to major health problems, including heart disease, diabetes, Alzheimer’s disease, and cancer.

Fortunately, you have some control over your inflammation levels. Factors such as smoking, being overweight or obese, and drinking too much alcohol can increase your risk of developing inflammation. Diet plays a role, too, and some experts say adjusting the foods and drinks you eat may be a better way to reduce inflammation levels than relying on medications. It’s also probably a good idea to take chronic pain relievers only when needed, as many medications have unpleasant side effects, such as fog, drowsiness, and memory loss.

An overview of how the anti-inflammatory diet works

There is no official diet plan that defines exactly what, how much, and when. Instead, the anti-inflammatory diet is about filling your meals with foods that have been shown to fight inflammation and, just as important, eliminating foods that have been shown to help. An anti-inflammatory diet is a nutritional plan that aims to reduce or reduce low-grade inflammation in the body. Ideally, you should eat eight to nine servings of fruits and vegetables daily, limit red meat and dairy products, prefer complex carbohydrates over simple ones, and avoid processed foods.

What is the difference between good and bad carbohydrates?

It is best to choose foods rich in omega-3 fatty acids, such as anchovies, salmon, halibut, and mussels, rather than the omega-6 fatty acids found in corn oil, vegetable oils, mayonnaise, salad dressings, and many processed foods. Eating this way is a good idea for everyone, as many of the foods that are likely to trigger inflammation aren’t healthy anyway.

What the research says about reducing inflammation in the diet

Lots of research shows the negative effects of inflammation, in fact, chronic inflammatory diseases are the world’s leading cause of death. (They are linked to health problems such as diabetes, Alzheimer’s disease, and obesity. They have also been linked to an increased risk of colorectal cancer in people who eat inflammatory foods (such as carbohydrates). According to a study published in June 2019 in Nutrients, a pro-inflammatory diet appears to increase Their risk of developing this cancer is reduced by 23%, according to a meta-analysis published in June 2019 in Clinical Nutrition.

Several other studies have examined the effect of a diet rich in anti-inflammatory foods on certain health conditions. For example, an article published in November 2017 in Frontiers in Nutrition shows that choosing anti-inflammatory foods can help people with rheumatoid arthritis (RA). In particular, the authors write that reducing inflammation in the diet, for example by following a vegetarian or vegan diet, may help delay disease progression, reduce joint damage, and possibly reduce addiction, and RA drugs when used as adjunctive therapy.

Another small prospective study published in May 2019 in Complementary Cancer Therapies found that when people with familial adenomatous polyposis (colorectal cancer, called colorectal cancer) followed a low-inflammation diet, they reported fewer digestive issues and Best overall physical condition. A prospective cohort study of more than 68,000 Swedish adults, published in the Journal of Internal Medicine in September 2018, found that an anti-inflammatory diet was associated with a 13% lower risk of dying from cancer.

The study authors also noted that smokers who followed an anti-inflammatory diet had a 31% lower risk of death from any cause, a 36% lower risk of death from cardiovascular disease, and a 22% lower risk of dying from cancer. Smoking is a habit associated with an increased risk of health problems, and following such a diet will not necessarily cure you of these problems if you continue to smoke. However, research suggests that it may help reduce the impact of the disease, delay its progression, reduce the amount of medication needed, and reduce joint damage.

Other studies have shown that anti-inflammatory foods can help in the following ways:

Recovering from sports training
Managing pain associated with aging
heart protection
Improving the quality of life for people with multiple sclerosis

Eat 8 anti-inflammatory foods

List of foods to eat and avoid on an anti-inflammatory diet An anti-inflammatory diet means stocking up on foods that research has shown can help reduce inflammation and reducing your consumption of foods that have the opposite effect. One of the benefits of this diet is that it offers lots of food choices and lots of leeway, allowing you to choose the foods you like best.

If you need more organization, consider following the Mediterranean diet. There is a lot of overlap with the anti-inflammatory diet as both emphasize consumption of fruits, vegetables, and whole grains.

Anti-inflammatory foods to consume

Fresh fruits include grapefruit, grapes, berries, bananas, apples, mangoes, peaches, tomatoes and pomegranate.
Dried fruits, including prunes (prunes).
Vegetables, especially broccoli, Brussels sprouts, cauliflower, and pak choy.
Vegetable proteins such as chickpeas, seitan and lentils.
Oily fish such as salmon, sardines, albacore tuna, herring, lake trout, and mackerel.
Whole grains, including oatmeal, brown rice, barley, and whole wheat bread.
Green leafy vegetables, especially kale, spinach, and lettuce.
Nuts, especially walnuts and almonds.
Seeds, such as chia seeds and flax seeds.
Foods full of omega-3 fatty acids, such as avocado and olive oil
Green tea
dark chocolate (in moderation)
red wine (in moderation)

Foods to eat in moderation or avoid to avoid inflammation

Refined carbohydrates such as white bread, pastries and sweets.
Foods and drinks that are high in sugar, including sodas and other sugary drinks.
red meat
Dairy products
Processed meats such as sausages and sausages
fried foods

What are the potential health benefits of an anti-inflammatory diet?

An anti-inflammatory diet has been shown to help people:

Autoimmune disorders, including rheumatoid arthritis and multiple sclerosis
Heart disease
Cancer, including breast and colorectal cancer
– Alzheimer’s disease
Diabetes (22)
Pulmonary disease
– Epilepsy (23)

Are there any downsides to an anti-inflammatory diet?

There are no major drawbacks associated with the anti-inflammatory diet, although there can be a learning curve in mastering which anti-inflammatory foods to eat and which to avoid. If your diet currently consists of processed foods, meat, and dairy, you may have a small adjustment period. You will have to empty the refrigerator and pantry of potentially inflamed foods, and you will likely have to spend more time and effort preparing meals, since it is forbidden to stop eating junk food during this diet.

What to expect when starting the anti-inflammatory diet

Once you start eating this way, you’ll likely start to feel better overall. People can feel better with less bloating, digestive upset, and muscle aches. You may also notice an improvement in your mood as you change your eating habits. But don’t expect to see any immediate changes when it comes to a health issue, it will probably take two or three weeks to see this kind of effect, and maybe even 12 weeks to see if the results come in. .

In short, should you change your diet to reduce inflammation?
The anti-inflammatory diet is a healthy approach to eating whether or not you have chronic inflammation. An anti-inflammatory diet is a lifestyle that will improve your health, well-being, and overall quality of life. Anyone can benefit from this diet plan, and I’ve found it to be especially beneficial for people with chronic infections and health issues.


Foods that fight inflammation. Harvard Health Publishing. November 7, 2018.

Anti-inflammatory diets. Journal of the American College of Nutrition. 2015.

Bhawa R, Goyal A, Bansal F, et al. chronic inflammation; StatPearls. March 2, 2020.

Aggarwal BB, Prasad S, Reuter S, et al. Identification of new anti-inflammatory agents from Ayurvedic medicine for the prevention of chronic disease. Current pharmacological treatments. October 1, 2011.

Vasunilashorn S. Retrospective reports on weight change and inflammation in the United States National Health and Nutrition Examination Survey. Obesity Journal. February 11, 2013.

Obon-Santacana M, Romaguera D, Gracia-Lavedan E, et al. Dietary inflammatory index, non-enzymatic dietary antioxidant capacity, and risk of colorectal and breast cancer (MCC-Spain Study). Nutrients. June 21, 2019.

Garcia-Arellano A, Martinez-Gonzalez MA, Ramallal R et al. Index of nutritional inflammation and all-cause mortality in large cohorts: the SUN and PREDIMED studies. Clinical Nutrition. June 2019.

Khanna S, Jaiswal KS, Gupta B. Management of rheumatoid arthritis through dietary interventions. Frontiers in Nutrition. November 8, 2017.

Basanisi P, Gariboldi M, Federio P, et al. An experimental low-inflammation nutritional intervention to reduce inflammation and improve quality of life in patients with familial adenomatous polyposis:

Casas R, Sacanella E, Urpi-Sarda M et al. Long-term immunological effects of a Mediterranean diet in adults at risk for cardiovascular disease in a randomized controlled trial (PREDIMED). Nutrition Journal. July 2016.

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