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
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.
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.
Limit Refined Starches
White starches and added sugars (white or brown) provide unhealthy energy and very few nutrients – if any. Refined sugars and starches promote inflammatory symptoms like elevated blood sugar levels and weight gain.
Whole-grain Starches, Fruits, and Veggies
These are more nutrient-dense and contain a plethora of vitamins and minerals necessary to maintain and improve health.
Limit Saturated Fat
This includes butter, whole milk, cheese, high-fat red meat and skin on poultry. Our bodies only require a small amount; therefore, daily excess intake will exacerbate the inflammatory response.
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.
Monounsaturated and Omega-3 Fats
Found in avocados, nuts, and olive oil, these “healthy fats” are thought to neutralize inflammation, making it actually possible to lose weight. Consuming these fats is associated with a decreased risk of heart disease and cancer. Omega-3s are found in salmon, tuna, walnuts and ground flaxseed. The only way to get this essential fat is from dietary sources, so find your favorite and eat up to decrease inflammation.
To reduce inflammation and lose weight easily and more effectively, consider getting the right amounts of minerals through supplementation.
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!