Nowadays, healthy living is becoming a trend. People are taking care of their health and actively taking an interest in knowing more about healthy living after the COVID-19 pandemic. Anti-inflammatory diet, ketogenic diet, yoga, and gym culture are taking place in people’s daily routines. Due to this individuals are more indulging in these activities which is beneficial for overall health. In this article, we will briefly learn about anti-inflammatory diets and their beneficial effects on our health.
What is Inflammation?
Inflammation plays an important role in the physiological process of immunity and tissue repair. It is a part of the biological response of body tissues to harmful stimuli like damaged cells, pathogens, and irritants. People may suffer from an infection, injury, or disease as inflammation is a general part of the healing process.
The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet both are good for heart health and can reduce the effects of inflammation on the cardiovascular system.
Best Ways to Reduce Inflammation in the Body
There are many ways to reduce inflammation in the body including:
- Add 30 minutes of exercise or yoga to your daily routine.
- Take good sleep, as poor sleep affects your health.
- Take advice from a healthcare professional about supplements that you are considering taking such as cod liver oil or a multivitamin.
- Changing daily routine diet may help manage both short and long-term inflammation.
- Add a variety of fruits, vegetables, and healthy snacks to your daily diet.
- Gradually replace fast food with healthy foods or homemade foods.
- Replace soda and unhealthy drinks with healthy liquids such as juice, soup, etc.
- The risk of certain cancers may be reduced by taking a diet that is a rich source of antioxidants.
Best Anti-Inflammatory Diet Foods You Should Eat
- Vegetables – Broccoli, kale, bell peppers, cabbage, cauliflower, and other leafy greens are rich sources of potassium, including antioxidants. All of these vegetables help improve sodium levels and blood flow.
- Fatty-Fish – Salmon, sardines, herring, mackerel, anchovies, and trout are rich sources of omega-3 fatty acids. These fatty fish may help to maintain people’s heart health.
- Fruit – Fruits such as berries, oranges, cherries, and several more are rich sources of antioxidants and polyphenols. The dark color fruits contain chemicals that prevent inflammation.
- High-fat fruits – Eat fruits that are high in fat such as avocados and olives etc. These fruits may help to control inflammation problems in the body.
- Healthy fats – Include healthy fats in your diet like olive oil and avocado oil. These healthy foods are rich sources of monounsaturated fat and antioxidants that can help to maintain blood pressure and affect inflammation problems.
- Nuts – Nuts such as almonds, walnuts, macadamia nuts, etc., help to prevent several risk factors of cardiometabolic disease, such as inflammation and stress caused by oxidative. Nuts are a decent source of antioxidants.
- Dark chocolate – Dark chocolate contains an antioxidant, including flavonoids. If you choose chocolate that contains at least 70% cocoa content it, can be more beneficial than other ones. Flavonoids can help to reduce the effect of inflammation.
- Spices – Spices such as turmeric, fenugreek, and cinnamon contain anti-inflammatory compounds that may reduce the risk of inflammation problems.
- Green tea – It helps to reduce blood pressure, inflammatory symptoms, and oxidative stress.
- Red wine – Red wine contains a chemical compound called resveratrol, which may have anti-inflammatory properties. It helps to reduce the risk of swelling, irritation, and several health issues related to inflammation.
Conclusion
We all want a healthy lifestyle, but we all need efforts to live a healthy life. A healthy lifestyle makes us a better human being, if we follow certain diets and measures. To follow a healthy lifestyle one must include a healthy diet in their daily routine. Above mention anti-inflammatory diet also can be your alternative to follow the path of healthy living and well-being.