We won’t lie – we didn’t see this coming.

Three out of five people around the world Dying because of this Chronic Inflammatory diseases. This includes everything Stroke And Heart disease to the Cancer And obesity, but the effect of inflammation on our health is undeniable. The good news is. Swelling If left untreated, it is often avoidable, and diet plays a major role in reducing inflammation.

Registered dietitians agree that the key to fighting inflammation is eating a variety of nutritious foods, but there is one surprising thing. Food you can eat if you are trying to reduce inflammation in your body. So what is it?

What causes inflammation in the body?

Inflammation refers to the immune system’s immune response when pathogens enter the body. White blood cells are sent to the affected area, which causes redness, swelling and, internally, a few other symptoms.

As a cause, in addition to harmful pathogens, external injuries, chemicals or radiation, and other medical conditions such as cystitis, bronchitis, otitis media, etc. dermatitis It can also cause inflammation in the body.

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But in addition to bacteria, viruses and fungi, there is a distinct link between other factors such as increased cortisol (stress) and, of course, diet.

parade Consult Lifesum Counselor Christina Jacques, RDN, LDN, CLY, RYT; For more information on what causes inflammation in the body.

“Some studies suggest that stress and nutrition may play a role in the effects of chronic inflammation on overall health,” explains Jacques. “Stress affects the food choices we make and the body’s metabolism of food. Chronic stressThe hormone cortisol is constantly released by the body and contributes to increased cravings for unhealthy food options.

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But just as there is a link between stress and inflammation, there is also a way to “reverse” or at least manage inflammation and its subsequent symptoms.

“Persistently poor nutrition contributes to chronic inflammation, and therefore has a long-term negative impact on a person’s health,” added Jacques. “With this relationship between stress, diet and inflammation, some studies suggest that certain foods may both contribute to and help fight chronic inflammation.”

Symptoms of inflammation

Symptoms caused by inflammation run the gamut, especially since there are two different types. Acute inflammation And Chronic inflammation.

according to Cleveland ClinicSymptoms of acute inflammation include:

The Cleveland Clinic also notes that the symptoms of internal and chronic inflammation can be difficult to distinguish, but may include:

If you’re curious about the difference between the two main types of pain, acute inflammation is basically an injury or damage to the body. In some ways it is external and more obvious because it is urgent. Think about it: you want to cut and then heal those cells.

Chronic inflammation can be difficult to assess because it often occurs throughout the body. It can be caused by almost anything: tuberculosis, rheumatoid arthritis, general joint issues, HIV infection, psoriasis, systemic lupus, and/or Alzheimer’s.

What is the best food to reduce inflammation?

Most nutritionists agree that inflammation is best treated with a variety of whole foods and polyphenol foods, meaning those rich in colorful antioxidants.

“Foods that help reduce inflammation are always whole foods.” Meg Gerber, RD, LD, IFNCP, CGN; and best-selling author How to turn gluten-free, He explains. “Pick up foods that aren’t packaged and are as close to the source as possible. Think: farmers marketing local produce, well-sourced animal proteins, nutritious fats.” Avocado And coconut, fresh (versus old) spices, and even frozen organic fruits and vegetables count!”

Related: 7 simple tips to boost your immune system

Still, if reducing inflammation in your body is your main goal, there’s one superfood that combines several foods—all with anti-inflammatory properties—that can be very helpful.

“A good anti-inflammatory food is spicy green curry,” Gerber explains. “It is served with local vegetables, rich spices and organic coconut milk and can be prepared with your favorite wild seafood. Salmon Or Shrimp. All of these are perfect ingredients to help reduce inflammation. [and make] Delicious and healthy food! “…

Other foods with anti-inflammatory properties

While spicy green curry may have all the nutrients needed to fight inflammation, there are many other foods with anti-inflammatory properties.

What you want to look for are foods that are rich in colorful antioxidants – also known as polyphenols.

“An anti-inflammatory diet rich in polyphenol foods like cranberries, blueberries, raw cocoa, turmeric, ginger, and hot spices can help reduce inflammation in the body in general,” explains Gerber.

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Cleveland Clinic It is also recommended The following foods to fight inflammation:

  • leafy greens (Spinach and cabbage)

  • Oily fish such as mackerel, salmon and/or sardines

  • olive oil

  • Tomato

What foods make inflammation worse?

Without a doubt, one The worst foods you can have, in terms of aggravating inflammation, is sugar. If you are trying to reduce inflammation in the body, it is best to avoid or limit your sugar intake as much as possible.

Other foods to avoid include processed meats that are high in fat. That saturated fat increases the risk of infection in adipose tissue. Additionally, processed meats may also have added sugar.

To add insult to injury, processed meats not only increase the risk of painkillers coming from your body. They were also. Connected. For many diseases including type 2 diabetes and Colon cancer.

next to, The ultimate anti-inflammatory cheat sheet.


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