Inflammation is a natural process that helps your body to heal and defend against damage. However, inflammation is harmful if it goes into a chronic form. Chronic inflammation can last weeks, months or years and can lead to various health problems. However, there are many things you can do to reduce inflammation and improve the overall health. This article presents a detailed plan of an anti-inflammatory diet and lifestyle:
What is inflammation?
Inflammation is the way of your body to protect yourself from infection, illness or injury. As part of the inflammatory response, your body increases the production of leukocytes, immune cells and substances called cytokines that help to struggle with infection. Classic signs of acute (short-term) inflammation include redness, pain, heat and edema. On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can cause diseases such as diabetes, heart disease, liver disease and cancer. Chronic inflammation may also occur when people suffer from obesity or are in a state of stress. When doctors are looking for inflammation, they check several markers in your blood, including C-jet protein (CRH), homocysteine, TNF-alpha and IL-6.
Limit the number of sugar consumed
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The role of your diet
If you want to reduce inflammation, do not eat forbidden after workout products and eat food with anti-inflammatory effect. Base your diet on whole, nutrient-rich foods containing antioxidants, and avoid processed products. Antioxidants work by reducing the level of free radicals. These jet molecules are created as a natural part of your metabolism, but can lead to inflammation if they are not controlled. Your anti-inflammatory diet should provide a healthy balance of proteins, carbohydrates and fats for each meal. Make sure you also satisfy the needs of your body in vitamins, minerals, fiber and water.
One of the diets considered anti-inflammatory is a Mediterranean diet, which has been shown, reduces inflammatory markers, such as CRP and IL-6. The low-carbon diet also reduces inflammation, especially in people suffering from obesity or metabolic syndrome. In addition, vegetarian diets reduce inflammation.
Products to avoid
Some products are associated with increased risk of chronic inflammation. Think to minimize or completely eliminate them:
Sweet drinks: Drinks with sugar and fruit juices.
Refined carbohydrates: White bread, white paste.
Desserts: cookies, candy, cakes and ice cream.
Processed meat: hot dogs, bolognese, sausages.
Processed snacks: crackers, chips and pretzels.
Some oils: treated seeds and vegetable oils, such as soy and corn oil.
Transjira: Products with partially hydrogenated ingredients.
Alcohol: Excessive alcohol consumption.
A little red wine will benefit
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Healthly food
Include more of these anti-inflammatory products in the diet:
Vegetables: Broccoli, cabbage, Brussels Cabbage, Cabbage, Cauliflower.
Fruits: Berries are especially saturated color, such as grapes and cherry.
Useful fats: avocado, olives, olive oil and coconut oil.
Fat fish: salmon, sardines, herring, mackerel and anchovies.
Nuts: almonds and other nuts.
Pepper: Sweet pepper and chili pepper.
Chocolate: Dark Chocolate
Spices: turmeric, fenugreek, cinnamon, etc.
Tea: Green tea
Red wine: up to 5 ounces (140 ml) of red wine per day for women and 10 oz (280 ml) per day for men.