Inflammation has become a first degree problem. After studies showing it the leading cause of cancer, asthma, heat failures, arthritis and malign tumors, people have started taking it seriously. Contained within our body inflammation is hard to detect. Anybody can be suffering from it.
The best you can do to control this vicious condition on your own is eat healthy. Here is an anti inflammatory diet which has helped millions. It has changed lives of people living in India, Canada, U.S and Australia – in short everywhere around world. When it comes to inflammation, awareness is the best policy.
Anti-inflammatory diet isn’t a strict regime that you have to follow. Instead it’s a way of living– a lifestyle incorporating non-inflammatory foods in your daily cooking. There isn’t much research needed to realize that what we eat becomes who we are.
Inflammation is a two blade sword. Although important for healing but non-friendly inflammation when set in during asthma, heart disease, diabetes and many other conditions with “its” at the end like arthritis, sinusitis, rhinitis, and appendicitis normally destroy our body functions. The defense system un-wanted and involuntary response against our own body creates havoc.
There are many natural foods and organic components like phytochemical, minerals, vitamins and Omega 3 that can save us from inflammation. Using these on daily basis can lower the damaging impact and help subside stiffness, pain, swelling, and soreness associated with inflammation.
So, eating pro-healthy food with certain set of guidelines in mind can actually make us live long and away from the clutches of evil inflammation. Many doctors and physicians may chalk out their own dietary plan, but they all have the same underlying principles. According to Dr. Christopher Cannon- MD and Associate Professor of Medicine at Harvard University; “Inflammation diet is probably very close to the Mediterranean diet”.
Eat Fresh: Fruits and vegetables are a rich source of phytochemicals like flavonoids, anti-oxidants, carotenoids, phenols and terpenes. These phytochemicals can modulate pro-inflammation enzymes and delay pro-inflammatory genes expression.
Use blueberries, raspberries and strawberries smoothies in breakfast. They are fun and healthy. Also go for green leafy vegetables like kale, collards, spinach, lettuce, cabbage and broccoli.
Rely on Polyunsaturated Oils: Instead of using trans-fats, get attuned to poly-saturated and monounsaturated fats. Good sources of these include olive oil, nuts (almonds, peanuts, pecans, and walnuts), oatmeal, sesame oil, organic canola oil and soybeans.
According to Dr. Andrew Weil, M.D and Harvard graduate; the total fat intake for a day should be between 20 and 35 percent of total calories on a 2,000-calorie-a-day basis that means 600 calories from fat. This ratio should be 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
Indulge in Omega-3: According to a study published in Psychosomatic Medicine; living on a diet high in omega-6 and low in omega-3 increases levels of cytokines — proteins released from histiocyte that trigger inflammation.3 grams or more of Omega-3 on daily basis is effective for relieving rheumatoid arthritis related ill-effects- reducing morning stiffness and the number of joints that are tender or swollen.Omega-3 is found in cold water fish (salmon, sardines, herring, mackerel), ground flax seeds or flax oil, Leafy green vegetables and Walnuts.
Spice it UP! Eat like a true Asian. Make curries with including spices like ginger, rosemary, turmeric, oregano, cayenne, clove and nutmeg. These spices have phenols and anti-oxidants that can help reduce inflammation and protect blood vessels. Ginger tea can help reduce glucose levels and chances of inflammation.
Prefer Lean Protein: On a 2,000-calorie-a-day diet, you should have protein 80 to 120 grams of protein. Decrease your consumption of animal protein except for fish and chicken. Avoid red meat completely. Switch to vegetable protein from beans soybean.
Add Herbs: Herbal teas mean anti-oxidants and alkaloids. In some countries, herbal teas are considered as the quick-fix to inflammation. Green tea, fewerfew, Boswellia and willow bark are some really beneficial herbs.
Lose Weight: The best thing you can do to fight inflammation is lose weight. High BMI means high risk of diabetes-type II diabetes means high risk of inflammation. Being over-weight also puts extra strain on your joints increasing weariness and friction. 90% over-weight cases end up having inflammation which further worsen the scenario. Eat properly and exercise to lose weight.
Foods high in simple carbohydrates i.e. foods with a high glycemic load cause rapid rises and drops in insulin levels and make us more prone to danger of catching inflammation. White breads, bagels, English muffins, instant rice and corn syrup are most likely to cause inflammation. Instead of these rely on intact whole grains like brown rice and bulgur wheat.
Avoid Trans-Fats: Trans-fats are the worst kind of fats. They block vessels and aid inflammation. Avoid these at all costs. Trans-fats are mostly found in cakes, pastries ad margarine. One quick trick to know trans-fats from others is to consider the form: Can the fat solidify again after melting? If yes, then it’s a trans-fat.
Processed foods like Cake mixes, Bisquick, spreads, yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks and fried burgers chips have high amount of trans-fats as Hydrogenated oil.
Balance Omega-6 intake: Omega 3 and Omega 6 are two types of essential fatty acid. We can’t make them on our own and have to acquire them through our diet. Where hormones generated from Omega-3 impede inflammation, Omega-6 hormones increase inflammation.
A typical American diet has 14-15 times more Omega-6 than Omega-3. Sources of Omega-6 in modern world are numerous. These include packaged food, fast food, and restaurant food.
High fat cheese, partially hydrogenated oils, corn syrup, sunflower oil, soy, red meat and product with long shelf lives including chips and pretzels add to Omega 6 and risk of inflammation.
Anti-Inflammatory Diet: Some Tips and Tricks!
People on anti-inflammatory diet don’t need to eat each and every anti- item daily. You should mix and match. Be imaginative, creative and exciting. Just make sure what you eat is not pro-inflammation.
In breakfast, for example, you can have a nice alkaloid filled fruit smoothie with organic egg omelet in olive oil and a brown whole grain toast.
For a snack or appetizer, go wild with fruits and nuts. Fix yourself some avocado dip, stuff an oversized portobello mushroom with kale and other heart-friendly spices and ingredients.
You can enjoy all kinds of soup and Caesar salads. For mains you can prepare exciting and colorful curries, salmon, BBQ etc. If you’re looking for a bit of protein in your main dish, turn to chicken or even tofu.
Don’t think of anti-inflammatory diet as boring. You can have it any way you want. All you need to do is strike some balance. You may also read natural body defense guide.