You have probably noticed how the area around a wound like a cut or a scrape gets swollen and red, haven’t you? This is inflammation, a body`s natural response to prevent an infection. This is the normal, good kind of inflammation.
On the other hand, there is also the bad kind- the chronic inflammation which is associated with a wide range of diseases, including diabetes, cancer, depression, and heart disease.
At this point, it is a well-known fact that the American diet and the consumption of processed foods leads to inflammation while whole foods like whole grains and fruits and veggies reduce it. Inflammatory disease affects the entire body and interfering with the function of every organ, making it impossible to lose weight, for instance.
Interestingly enough, exercise can even lead to acute inflammation. This lasts for a very short time and it can be kept under control with the right diet. On the other hand, poor diet, over-exercising, and stress are all associated with chronic inflammation.
9 Diet Tips To Fight Inflammation
1. Skinless Poultry, Fish, Eggs, Legumes
All of these are abundant and quality sources of unsaturated fats, protein, probiotics, calcium and vitamin D. Make sure you don’t forget about fat-free Greek yogurt as well as all the nuts and seeds which are legumes.
2. Limit Red Meat
Limit your consumption of red meat, particularly sausage, bacon, and
high-fat prime rib. Additionally, attempt to limit processed meats like
hot dogs, salami, and bologna; all of which are pro-inflammatory and
high in saturated fats.
3. Limit Refined Starches
White starches provide unhealthy energy and no or little nutrients. Both refined starches and added sugars cause inflammatory symptoms like weight gain and blood sugar levels.
4. Whole-grain Starches, Fruits, and Veggies
Whole grains foods are packed with nutrients and are not stripped of essential vitamins and minerals which maintain good health.
5. Limit Saturated Fat
Whole milk, cheese, red meat and butter should be limited to minimum. We need a small amount of saturated fat, as excess of it triggers an inflammatory response.
6. Avoid Trans-fat
Trans-fats which are found in baked goods, chocolate- or yogurt-coated snacks, non-organic peanut butters, and flavored coffee creamers should be avoided at all costs. They are associated with elevated bad cholesterol levels and decreased good cholesterol levels.
7. Monounsaturated and Omega-3 Fats
Healthy fats like those found in nuts, olive oil, and avocados neutralize inflammation and promote healthy weight loss. In addition, eating these fats is linked with a decreased risk of cancer and heart disease.
8. Supplementation
To reduce inflammation and lose weight easily and more effectively, consider getting the right amounts of minerals through supplementation.
9. Avoid over-exerting during exercising
Strenuous exercise is likely to damage the muscles or joints and lead to acute inflammation. To prevent these injuries, avoid overexertion and utilize proper technique during the workout.
Note that the key to fighting inflammation and losing weight effectively is creating right diet and exercise routine and sticking to it!