When you take a moment to look at the different diseases that affect the human body, you’ll find that many are rooted in chronic inflammation. Not only is inflammation hazardous to your health, but also it is also extremely uncomfortable and painful to deal with. Some of the most common symptoms of inflammation include pain, swelling, intense heat, and localized redness. In the event that you’re experiencing inflammation for no specific reason, you might want to take a look at changing your diet.
What is the Anti-Inflammatory Diet?
The main purpose of the anti-inflammatory diet is to reduce swelling and pain throughout the body by ingesting essential nutrients, such as vitamins, minerals, fatty acids, and phytonutrients, that help your body recover. Your main task will be to choose foods that have been proven to help your body become healthier.
Tips for Making the Most Out of an Anti-Inflammatory Diet
When you start to make a lifestyle change, it’s important that you stick to it in order to experience the full benefits of the diet. Here are some tips for getting the most out of your anti inflammatory diet:
Tip 1: Variety is Key
There are dozens of different foods that you can enjoy on a regular basis, so make sure that you don’t stick to a few meals as this can become repetitive. Try to use the internet or cookbooks to construct meals that will be interesting and satiating. The more variety that you have, the more likely you will be to keep up with this lifestyle change.
Tip 2: Find Fresh Food
The majority of your nutrients are going to be found in fresh food, so stay away from frozen and processed ingredients. Although this can be slightly more expensive than fresh, it is important to make sure that you’re thinking about your long term health.
Tip 3: Say Bye-Bye to Fast Food
Although fast food is easy, it can also be the bane of our existence as it provides nothing but fat, sugars, and carbs that are incredibly unhealthy for your system. It’s time to finally kick the habit of enjoying fast food on a regular basis and to begin eating healthier and cleaner on a regular basis.
The Foods for an Anti-Inflammatory Diet
Unlike other types of diets, there isn’t a set structure to the different types of meals that you can eat. The main objective is to simply nourish your system so that inflammation is no longer an issue. With that being said, there are hundreds of ingredients that you can use to your advantage to create meals that are healthy and tasty. Below are all of the key ingredients that you’re going to need to participate in the anti-inflammatory diet.
The main reason why you should be eating fruit is because they are renowned for their anti-inflammatory properties pertaining to injuries, arthritis, dementia, and other chronic conditions. The fruits that you should consume include:
Papaya – Pineapple – Blueberries – Goji berries – Cranberries – Cherries – Apples – Oranges – Kiwi – Rhubarb – Lemon – Lime – Guava – Mulberries – Avocado – Strawberries – Raspberries
Much like fruits, vegetables work with your system to provide an array of anti-inflammatory properties that can be beneficial for both acute and chronic health conditions. Some vegetables to consider include:
Cruciferous Vegetables – Spinach – Ginger – Sweet Potatoes – Chards – Salads – Green Beans – Bok Choy – Kale – Olives – Fennels – Mushrooms – Spring Onions – Leeks
The main thing to think about when you’re buying fish is that you’re going to want the fresh water variety and not salt water.
Tuna – Trout – Salmon – Cod – Herring – Whitefish – Sardines – Halibut – Snapper Fish – Oysters
Choosing to cook your foods in different types of oils can be quite beneficial for your system, which is something that a lot of people don’t realize. Simply by switching from regular vegetable oil to olive oil will give you more monounsaturated fat and polyphenols, which reduces cardiovascular inflammation. Avocado oil is another great component that can help to get rid of inflammation and has a variety of properties that are quite similar to olive oil.
Tea is one of the most popular beverages in the world and for good reason. Not only is it delicious and widely available, but it is also one of the healthiest things that you can consume on a regular basis. Try to take advantage of green tea as it helps to reduce the likelihood of suffering from heart disease, early aging, and it promotes a healthy digestive tract.
Nuts and Seeds
As an important component of your every day diet and as a great snack, nuts and seeds can be integrated into relatively any meal. Whether you put them on top of a salad for lunch, or if you bring a bag of them to munch on throughout the day, some seeds and nuts to consider include:
Sunflower Seeds – Almonds – Hazelnuts – Linseed – Walnuts
Spices and Herbs
Although you might assume that these items don’t impact your health, they do! In fact, spices have been known for their anti-inflammatory properties for hundreds of years. Some important spices include:
Cloves – Mint – Oregano – Rosemary – Turmeric – Chili Pepper – Licorice – Thyme – Parsley
Finding a Healthy Balance
Many nutritionists and health professionals suggest that the most important part of any diet, particularly an anti-inflammatory one, is to make sure that you have a healthy balance of meals on a regular basis. When you take the time to find that balance, you will be providing your body with essential components to preserve your future health, so you can live a long and happy life.