It is evident beyond doubt that modified dietary habits combined with the past few decades, one of the major contributors to many current health issues. Adding to this is a sedentary lifestyle which should include an Anti-inflammatory diet.
There a lot of inflammation that spreads throughout the body – from the stomach where it digested to the whole body where it distributed. Diabetes and heart disease, which cause a lot of problems, are now considered conditions of inflammation.
Anti-Inflammatory Diet Foods
Changing diet can help reduce existing inflammation, and increase the onset of new inflammation. If a person already has conditions such as diabetes, heart disease, and arthritis, then dietary changes can help delay or reduce complications and improve quality of life for the rest of life. Listed below are some guidelines for an anti-inflammatory diet.
Anti-inflammatory foods are easy on the digestive system and the body. It has many fruits, vegetables, fresh herbs and spices, nuts and grains, and oily fish.
Here’s the list:
- Fruits and vegetables are not only good sources of fiber but also rich in minerals and vitamins. Adding multi-colored vegetables and fruits – each color brings its own benefits.
- Spinach and broccoli known to rich in iron and reduce inflammation.
- Tomatoes and carrots contain carotene and berries help fight inflammation.
2. Herbs and spices used in small quantities but heavily loaded for medicinal benefits and therefore be added to your diet. Garlic, ginger, turmeric, cumin all enhance your diet and not just taste and flavor.
3. Whole grains should be soaked in pure flour as they add fiber, are easier to digest and reduce inflammation.
- Replace brown bread or multigrain bread instead of white bread.
- Use plenty of brown rice and oatmeal and see your digestion improve.
- Nuts and seeds, walnuts, peanuts, nuts, pumpkin seeds, flax seeds, chia seeds, pistachios, and coconuts are all rich in natural oils and help fight inflammation. They are allegedly rich in calories, so use them in moderation.
- Fish: Any fish, be it salmon or tuna, contains omega-3 fatty acids and helps reduce inflammation.
- Cooking is difficult without oil, therefore, reduce the amount of consumption and add olive oil with refined cooking oil. It helps to improve inflammation and lower cholesterol. Essential oils are a wise choice.
While this is your plate, the following are equally important and for anti-inflammatory foods to work properly.
The amount and quality of sleep are important for the above diet to function properly.
Whatever works for you, make sure your body gets regular exercise. Diligence and mobility are key to a healthy lifestyle.
This is not a one-time feat, but one that requires continuous effort.
Make these changes and see how the arthritis pains and sugar flares go away.