Curb Inflammation With These Foods
According to the WHO, cardiovascular diseases, cancers, diabetes and chronic lung diseases have been listed as the tour main non-communicable diseases that cause the maximum number of deaths. And it may be surprising to know that the real culprit of all these deadly diseases is inflammation. The root cause of a majority of our health woes including cancers, allergies, obesity, heart attacks and stroke lies in our body*s inability to regulate inflammatory response.
What Is Inflammation?
Inflammation is an extension of our body’s self-protecting immunity mechanism and a natural response to tackle irritants, infections and injuries. A runny nose, a swollen ankle after a nasty fall or acne breakouts are examples of how an inflammatory response works to help the body heal faster and better. Under normal conditions, inflammatory functions are well regulated and work in tandem with other body systems, but when we subject our bodies to poor lifestyle choices, stress, nicotine, alcohol and unhealthy eating habits, the entire system goes haywire.
Studies have established that an effective way of combating diseases and disorders to a great extent is through appropriate lifestyle modifications that prevent inflammation from going out of control and by adopting protective diets that help manage inflammation well.
The misguided immune system may cause abnormal production of inflammatory chemicals (called eicosanoids) that start attacking healthy tissues, mistaking them for irritants causing irreversible damage to the associated organs.
Causes Of Inflammation
The top triggers of inflammation are being overweight, consuming too much sugar, high trans-tat and saturated fat foods, smoking, being stressed out and lack of sleep and regular physical activity. The foods that particularly wreak havoc are refined carbohydrates, sugary drinks, red meat, high fat dairy products and processed foods such as cookies, snacks and wafers. The good news however, is that we can fight the damaging effects of inflammation by including super foods into our diet.
Foods That Fight Inflammation
Swapping omega 6 foods such as vegetable oils, mayonnaise, burgers, tried chicken, French tries, muffins and brownies with omega 3 fatty acid rich sources such as fatty fish, walnuts, almonds, sesame seeds, tlaxseeds and olive oil is the first step towards quelling inflammation. Too many omega 6 foods may cause an imbalance in omega 6 and 3 ratio, causing an increased risk of to inflammation. Fatty fish like mackerel, sardines and salmon and fish oil supplements contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that act as potent anti-inflammatory agents.
Studies show that drinking a glass of unsweetened soymilk thrice a week may help cut down inflammation significantly.
The anthocyanins in tart cherries and strawberries are responsible for their potent antioxidant and anti-inflammatory properties. Enjoy them fresh as healthy snacks and desserts, frozen with breakfast cereals and yogurt or as juices and smoothies to cut inflammation risk and reap their myriad health benefits.
Probiotics maintain optimum Intestinal mlcroblome, boost immunity, regulate anti-intl ammatory signalling pathways and lower the risk of inflammatory disorders like lBS, colorectal cancers, liver diseases and skin allergies.
- Dark Leafy Greens
Dark greens such as spinach, beet and radish greens, broccoli and fenugreek leaves come under alkaline foods and should form the base of any anti-inflammation diet.
- Ginger and Tulsi
Valued for centuries, ginger and tulsi are excellent tools to beat inflammation, naturally. A teaspoonful of ginger and tulsi juice provides relief from muscle pains, stomach disorders, upper respiratory tract inflammations and arthritis symptoms.
- Turmeric and Cloves
The volatile oils abundant in turmeric and clove work as powerful inflammation fighters and suppress oxidative stress.
- Shiitake Mushrooms
Protection against cellular damage is aided with regular inclusion of shiitake mushrooms due to the presence of an inflammation reducing compound known as ergothioneine. If shiitake mushrooms are difficult to find, go for button mushrooms as they too have anti-inflammatory properties.
Here is a sample diet plan to kick-start your low inflammation nutritional regime. The strategy ¡s simple – just restrict consumption of pro-inflammation foods, add generous amounts of anti- inflammatory foods and be active.
Start your day with freshly extracted vegetable juices such as wheatgrass, aloevera or cucumber and coriander.
Green or tuisi tea with a whole wheat bread sandwich or vegetables, upma/poha. Lunch Brown rice, grilled fish, lightly stir fried spinach, broccoli and peas with carrot-ginger flaxseed salad.
1 cup assorted fruits (berries, oranges, apple and guava).
Jowar chapattis with lentils, garlic sauteed mushrooms and boiled sweet potato salad.