An anti-inflammatory diet is widely regarded as healthy, so even if it doesn't help with your condition, it can help lower your chances of having other problems. The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is the Anti-Inflammatory Diet an eating plan to stay on for a limited period of time.
Inflammation is your body's way of protecting itself from infection, illness, or injury.As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection.Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and (, ).Chronic inflammation can also happen when people are obese or under (, ).When doctors look for inflammation, they test for a few markers in your blood, including C-reactive protein (CRP), homocysteine, TNF alpha, and IL-6. Summary Inflammation is a protective mechanism that allows your body to defend itself against infection, illness, or injury. It can also occur on a chronic basis, which can lead to various diseases. Certain lifestyle factors — especially habitual ones — can promote inflammation.Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to, diabetes, and obesity (, ).Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity (, ).What’s more, eating processed and packaged foods that contain trans fats has been shown to promote inflammation and damage the endothelial cells that line your arteries (, ).Vegetable oils used in many processed foods are another possible culprit.
Regular consumption may result in an imbalance of, which some scientists believe may promote inflammation (, ).Excessive intake of alcohol and processed meat can also have inflammatory effects on your body (, ).Additionally, an inactive lifestyle that includes a lot of sitting is a major non-dietary factor that can promote inflammation (, ). Summary Eating unhealthy foods, drinking alcohol or sugary beverages, and getting little physical activity are all associated with increased inflammation. If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods.Base your diet on whole, nutrient-dense foods that contain — and avoid processed products.Antioxidants work by reducing levels of free radicals. These reactive molecules are created as a natural part of your metabolism but can lead to inflammation when they're not held in check.Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal. Make sure you also meet your body's needs for vitamins, minerals, fiber, and water.One diet considered anti-inflammatory is the, which has been shown to reduce inflammatory markers, such as CRP and IL-6 (, ).A low-carb diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome (, ).In addition, vegetarian diets are linked to reduced inflammation ( ). Summary Choose a balanced diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods.
It's easier to stick to a diet when you have a plan. Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:. Supplements: can reduce inflammation, including fish oil and curcumin.
Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease (, ). Sleep: Getting is extremely important. Researchers have found that a poor night's sleep increases inflammation (, ).Summary You can boost the benefits of your anti-inflammatory diet by taking supplements and making sure to get enough exercise and sleep.
An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits:. Improvement of symptoms of, inflammatory bowel syndrome, lupus, and other autoimmune disorders. Decreased risk of obesity, heart disease, diabetes, depression, cancer, and other diseases. Reduction in inflammatory markers in your blood. Better blood sugar, cholesterol, and levels.
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Improvement in energy and moodSummary Following an anti-inflammatory diet and lifestyle may improve markers of inflammation and reduce your risk of many diseases.
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