At this point, it is a well-known fact that processed foods lead to inflammation while whole foods like fruits and veggies are anti-inflammatory.
Exercise is known to cause acute inflammation, which lasts a short time and is considered normal. On the other hand, a poor diet leads to chronic inflammation, which increases the risk of weight gain and many health problems.
9 Diet Tips To Fight Inflammation
Whole-grain Starches, Fruits, and Veggies
Nutrient-dense diet that is full of vitamins and minerals is the key to maintaining good health. Colorful fruits and veggies as well as variety of whole grains ensure that you get all the nutrients you need for optimal health.
Limit Refined Starches
White starches and any form of added sugar provide unhealthy energy and little to no nutrients. Refined sugars and starches are known to promote inflammatory symptoms, out of which weight gain and increased blood sugar levels are the most common.
Skinless Poultry, Fish, Eggs, Legumes
Skinless poultry, legumes, egg and fish are high-quality sources of protein, unsaturated fats, probiotics, calcium, and vitamin D. Of course, don’t forget about fat-free Greek yogurt, and nuts and seeds.
Limit Red Meat
If you want to reduce inflammation, limiting red meat is crucial! This particularly applies to high-fat prime rib, sausage, and bacon. Processed meats like salami, hot dogs and bologna should also be avoided, as all of them are packed with saturated fats that increase inflammation.
Monounsaturated and Omega-3 Fats
Healthy fats are found in olive oil, nuts, and avocados, and are said to neutralize inflammation and making it possible to lose weight. Also, eating these fats is linked to a decreased risk of cancer and heart disease. Omega-3 fats are found in ground flaxseed, tuna, salmon, and walnuts.
Limit Saturated Fat
This means that you should avoid foods like cheese, whole milk, butter, red meat, and skin on poultry, as only a small amount of this fat triggers an inflammatory response.
Trans-fats, which are found in flavored coffee creamers, baked goods, chocolate, and prepackaged baked goods, are known to reduce good cholesterol and raise the inflammatory “bad cholesterol”.
Additional Tips to Fight Off Inflammation
Eat plant-based whole foods which supply the body with vitamins, mineras, fiber, antioxidants, and phytochemials that the body needs to recover from chronic inflammation
Focus on gut health as it holds up to 70% of the immune system and it is a great place to start to reduce chronic inflammation
Identify and address food sensitivities and chronic infections (Gluten, dairy, soy, eggs and yeast are the most common food allergens and sensitivities)
Reduce toxins in your food, home and personal care products
Relax and rest more ( aim at getting at least seven to eight hours of sleep per night)