Fight Inflammation Naturally
Inflammation is a protective mechanism that allows your body to defend itself against infection, illness or injury. Unfortunately, it can sometimes run wild and become chronic and may lead to various health problems.
Classic signs of short-term inflammation include redness, pain, heat and swelling. It can also occur on a chronic basis, which can lead to various diseases. Unhealthy foods, drinking alcohol or sugary beverages, and getting little physical activity all drive inflammation. Choose a balanced diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods.
An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits: Improvement to symptoms of arthritis, 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 the blood. Better blood sugar, cholesterol and triglyceride levels. Improvement in energy and mood.
FOODS TO EAT:
Vegetables: Cabbage, Brussel Sprouts, Broccoli, Cauliflower. Fruit: Berries and Cherries. High-fat fruits: Olives and Avovados. Healthy fats: Olive oil and Coconut Oil. Fatty Fish: Salmon, Sardines, Anchovies. Nuts: Almonds etc. Peppers: Bell Peppers and Chilli Peppers. Chocolate: Dark Chocolate. Spices: Cinnamon, Tumeric etc. Tea: Green Tea. Red Wine: Up to 140ml per day (women), up to 280ml per day (men)
FOODS TO AVOID:
Sugary beverages, refined carbs, processed meat, desserts, trans fats and alcohol.
More tips to reduce Inflammation:
You can boost the benefits of your anti-inflammatory diet by taking supplements and making sure to get enough exercise and sleep.
Sample Menu For an Anti-Inflammatory Diet
When you have a plan, it’s easy to stick to a diet.
3 egg omelet with 1 cup mushrooms and 1 cup spinach, cooked in coconut oil
1 cup cherries
Green tea and/or water
Grilled salmon on a bed of mixed greens with olive oil and vinegar
1 cup raspberries, topped with plain Greek yogurt and chopped pecans
Iced tea, water
Bell pepper strips with guacamole
Chicken curry with sweet potatoes, cauliflower and broccoli
Red wine (140-280ml)
Dark chocolate (preferably at least 80% cocoa)
Look after yourself! Make that change.