What is the chronic inflammation diet? When your body senses anything foreign, such as an invading bacterium, plant pollen, or chemical, your immune system triggers. This frequently results in a process known as inflammation. Intermittent bouts of inflammation focused towards genuinely dangerous intruders to guard your health.
However, inflammation can remain day after day, even when your body wasn’t exposed to any foreign invader. Inflammation might become your enemy at this point.
Studies proved that chronic inflammation can appear as a result of several diseases that affect humans, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.
Inflammation is a normal mechanism that your body uses to repair and protect itself.
Inflammation can be dangerous if it becomes persistent.
Chronic inflammation can persist for weeks, months, or years, and it can cause a variety of health concerns.
Having said that, there are several things you may take to minimize inflammation and enhance your overall health.
This article covers all you need to know before starting Chronic Inflammation Diet and gives you some ideas about anti-inflammatory food and lifestyle strategy to help you lower inflammation in your body.
Foods that cause inflammation
Foods that increase inflammation include:
- Refined carbs, including white bread and pastries.
- French fries and other fried foods.
- Soda and other sugar-sweetened drinks.
- Processed meat like burger, nuggets, hot dogs, and sausage.
- Beverages with added sugar: Drinks with added sugar and fruit juice.
- Desserts: Cookies, sweets, cake, and ice cream are all options.
- Crackers, chips, and pretzels are examples of processed snack items.
- Certain oils: refined seed and vegetable oils such as soybean and maize oil
- Foods containing partly hydrogenated components include trans fats.
- Alcoholic beverages.
Chronic inflammation diet
A chronic inflammation diet recommends eating less inflammatory meals and more anti-inflammatory foods to minimise inflammation.
Avoid processed foods in favour of whole, nutrient-dense meals high in antioxidants.
Antioxidants act by lowering free radical levels.
These reactive chemicals are produced naturally as part of your metabolism, but if not controlled, they can cause inflammation.
At each meal, your anti-inflammatory diet should include:
- A healthy mix of protein.
- Healthy carbohydrates like whole grains.
- Healthy fats.
Make sure to satisfy your body’s vitamin, mineral, fibre, and water requirements as well.
The Mediterranean diet is one anti-inflammatory diet that studies proved following it can lower inflammatory markers such as CRP and IL-6.
Check out more posts on the Mediterranean diet:
A low-carb diet also decreases inflammation, which is especially beneficial for persons who are obese or have metabolic syndrome.
Vegetarian diets can also lower inflammation in your body.
Check out Is The Vegetarian Diet Healthy?
The health risks of inflammatory foods
No doubt, unhealthy meals also contribute to weight increase, which is a risk factor for inflammation. However, even after researchers took obesity into account in other trials, the association between meals and inflammation remained, showing that weight increase isn’t the only culprit. Some of the dietary components or nutrients may have independent effects on inflammation in addition to increased caloric intake.
For example, some may experience high inflammation levels by eating gluten and dairy-containing foods.
Check out Gluten Intolerance Symptoms Checklist
An anti-inflammatory diet should include these foods:
- Olive oil
- Green leafy vegetables, such as molokhia, spinach, kale, and collards.
- Nuts like almonds and walnuts
- Fish and seafood.
- Fruits like strawberries, blueberries, cherries, and oranges.
- Deep-colored fruits such as blueberries, grapes and cherries.
- Fatty fruits like avocados.
- Dark chocolate is preferred.
- Turmeric, fenugreek, cinnamon, and other spices.
- Coffee and Green tea.
Chronic inflammation diet
However, to reduce inflammation, aim for a healthy diet in general. If you’re looking for an eating plan that closely follows the ideals of anti-inflammatory nutrition, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, seafood, and healthy oils.
In addition to reducing inflammation, a more natural, less processed diet can have noticeable effects on your physical and mental health.
A healthy diet not only reduces the risk of chronic diseases, but it also improves mood and overall quality of life.
Benefits of following chronic inflammation diet
On the other hand, beverages and foods that lower inflammation and, with it, chronic illness, such as blueberries, apples, and leafy greens, are high in natural antioxidants and polyphenols—protective substances found in plants.
Nuts have also been linked to lower levels of inflammation and a lower risk of cardiovascular disease and diabetes, according to research. Coffee, which includes polyphenols and other anti-inflammatory components, may also help to prevent inflammation.
An anti-inflammatory diet, along with exercise and adequate rest, may have several advantages:
- Improvement of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune illnesses symptoms
- Obesity, heart disease, diabetes, depression, cancer, and other disorders are all reduced.
- Reduced levels of inflammatory markers in your blood
- Adjust blood sugar levels
- Lower bad cholesterol, and triglyceride levels. Check out Do Foods High in Cholesterol Cause High Cholesterol
- Provide you energy
- Improve your mood