This article is the part two in the Inflammation series. To read more about inflammation, what causes it and its effect, check out the first part here -What You Should Know About Inflammation. This article talks about the nutritional approach to managing inflammation.
1. Cutting Out Foods That Cause Inflammation
As the saying goes, moderation is key. It may be difficult to entirely cut out these foods from your diet so, a good place to start is by reducing your intake.
White bread, sugary cereals and processed foods like cookies are some commonly found refined carbs. Try substituting them for whole wheat bread and high fiber cereals.
Trans fats are heavily used industrially to fry fast food and package baked goods. Trans fats are associated with heart disease are typically best to avoid entirely.
Moderate consumption of alcohol has been shown to have some benefits but, higher amounts tend to cause inflammation. Two standard drinks for men and one for women is the recommended limit per day.
2. Foods That Combat Inflammation
In addition to being “nature’s candy,” berries have antioxidants and phytochemicals that are essential when trying to prevent inflammation.
Fish like salmon and tuna have omega-3 fatty acids. Adding them to your diet twice a week can be extremely beneficial in fighting and preventing inflammation.
Spinach, kale, arugula, collard greens. Like berries, green leafy vegetables are packed with inflammation-fighting flavonoids.
What do cinnamon, turmeric, saffron in common? They’re spices that are rich in antioxidants and reduce inflammation in the brain and body. When it comes to spices, small qualities go a long way. Increase your spice intake by adding a little to soups and teas.
3. Anti-inflammatory Diet
The Mediterranean diet has been highly recommended by both doctors and RDs for its effectiveness in managing chronic conditions.The diet consists of lots of fruits and vegetables, whole grains and lean protein like fish. It has shown to improve brain health, reduce the risk of cardiovascular disease and may even prevent dementia and reduce the risk of Alzheimer's disease. The Mediterranean diet is rich in antioxidants and anti-inflammatories and is the ideal lifestyle to adopt when trying to keep inflammation at bay.