In the world of wellness, inflammation has become the ultimate supervillain. Anything that promotes inflammation is immediately thought to be bad, while anything that fights it is good. There are well over a thousand anti-inflammatory diet cookbooks on Amazon and several thousand more anti-inflammatory supplements, teas, and even creams. There’s sound reasoning behind some of these products, but not all inflammation is bad, as previously noted.
Here Franziska Spritzler, RD, CDE, HealthLine.com, reflects on anti-inflammatory diet:
“Inflammation is a natural process that helps your body heal and defend itself from harm.
However, inflammation is harmful if it becomes chronic.
Chronic inflammation may last for weeks, months, or years — and may lead to various health problems.
That said, there are many things you can do to reduce inflammation and improve your overall health.
This article outlines a detailed plan for an anti-inflammatory diet and lifestyle.
What is inflammation?
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 cancer (1Trusted Source, 2, 3Trusted Source, 4Trusted Source).
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.
What causes it?
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 insulin resistance, diabetes, and obesity (7Trusted Source, 8Trusted Source, 9, 10Trusted Source, 11Trusted Source).
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 (14, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18, 19Trusted Source, 20Trusted Source).
Vegetable oils used in many processed foods are another possible culprit. Regular consumption may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation (21Trusted Source, 22Trusted Source, 23Trusted Source).
The role of your diet
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 antioxidants — 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.”
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Read More … Article Source: https://www.healthline.com/nutrition/anti-inflammatory-diet-101
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