Inflammation is technically the body’s healing system; it helps fight against any injury or infection in the body. An inflammatory response in the body takes place when a foreign body enters the body, for example, microbes or anything chemical.
To fight this situation the body triggers a process called inflammation. When the body undergoes inflammation process repeatedly irrespective of the presence of a foreign body this is the time inflammation itself is threatening problems to the body. Diseases like cancer, Alzheimer’s, heart diseases, etc., have all been linked to chronic inflammation in the body.
With the high amount of risk factors that lead to chronic inflammations in the body, it can eventually lead to death. So, it is very important to bring some changes in the body to avoid chronic inflammation.
Following are a few tips to reduce the risk of chronic inflammation:
- Avoid intake of inflammatory foods like trans fats, fried foods, soda, and processed meat, etc.
- Control your blood sugar as foods that contain simple carbohydrates, refined sugar, etc. must be completed avoided.
- Increase intake of anti-inflammatory foods and supplements.
- Start exercising as it will help prevent inflammation, normal exercise every day around 30 minutes is enough to keep yourself healthy.
- It is important for you to avoid stress, with the help of meditation, yoga can help manage your stress levels throughout the day.
- If your body mass index is high or your obese, there are higher chances of you suffering from chronic inflammation. Losing weight can surely help decrease inflammation.
As stated above, having a lifestyle change, and avoiding certain foods can surely help manage the inflammation levels in your body. But with the help of intake of certain foods that nutritionists usually suggest can help fight inflammation too.
With a diet of anti-inflammatory foods and supplements can surely help fight the inflammation.
Following are a few foods that nutritionist usually suggests
Vegetables to include in your diet
Broccoli a highly nutritious cruciferous vegetable helps decreases the risk of heart diseases and cancer. With antioxidative properties that help fight inflammation by lowering the levels of cytokines in the body. It is the best source of sulforaphane which has anti-inflammatory effects. Kale, Cabbage, Cauliflower
Fatty acids have a great source of protein and chains of omega-3 fatty acids, fishes like salmon, sardines, mackerel, and anchovies, etc. Fatty acids DHA (Docosahexaenoic acid) EPA (Eicosapentaenoic acid) are available in plenty in such fishes that help fight the inflammation. These fatty acids are metabolized into compounds that help fight the inflammation.
Certain fruits are packed with vitamins, fibers, and minerals. For example, strawberries, blackberries, and blueberries contain anthocyanins which are antioxidants. These small fruits also help reduce the risk of diseases by lowering the levels of inflammation in your body.
High- fat fruits
Avocados contain good amounts of potassium, magnesium, fiber and monosaturated fats that are good for health. With a little addition of avocados in your diet can surely help lower the inflammatory levels in your body.
Olive Oil is naturally extracted from the fruits of olive, with a high content of monosaturated fat. Oleic acid in olive oil reduces inflammation also helps reduce the chances of cancer.
Coconut oil is another content of healthy fats good for the body, research suggests that having coconut oil in your diet help reduce the markers of oxidative stress that usually increases in the body and thus reduce inflammation levels.
Nuts like almonds, hazelnuts, peanuts are an excellent source of Vitamin E, which moreover protects the body from excessive free radicals and thus reduce inflammation. They are also good to reduce arthritis in the body.
Dark chocolate is great for the taste and is packed with antioxidants that reduce inflammation. Flavanols present in these chocolates are responsible for the benefits which help your arteries healthy that line up with the endothelial cells.
One of the most advantageous and healthy beverages to drink, green tea is useful to reduce the risk of heart disease, cancer, obesity, and many other conditions. Highly anti-oxidative properties of green tea must-have to reduce the inflammation in the body. It has been a go-to drink suggested by a nutritionist to have green tea at least once or twice a day.
Turmeric contains curcumin a power anti-inflammatory nutrient makes is the spice of choice for lowering the levels. Used in curries and a lot of Indian cuisine turmeric has tons of healthy effective properties. It has been widely used against diabetes, arthritis, etc.
Cinnamon has anti-inflammatory properties as it helps fight infections and helps with the healing of tissue damage.
Red wine has been recommended by certain doctors as a beneficial component against chronic inflammation in the body. Red wine that contains polyphenol, resveratrol is said to prevent inflammation. Having it in a proper quantity can be good for the health.
With a higher number of diseases and disorders that lead because of anti-inflammation, one should surely take all the preventive measures to ensure the lowering of the inflammation in the body.