Why Do You Need Anti-inflammatory Diet Meal Plans?

Understanding Anti-inflammation

If you are injured or if you have caught a common cold, you could see one or more of the following signs of inflammation: 

• Reddishness 
• Swelling 
• Pain 
• Heaviness 
• Loss of function (of the inflamed part)

From acne to arthritis, these are common visible symptoms of inflammation. Inflammations from insect bites, acne,  folliculitis or celullites are localised inflammations. These kinds of inflammations are the body's natural response to injuries and infections, and they usually resolve by themselves. They are also called acute and localised inflammation.

But, theres one more type of inflammation that can occur in the body: general body inflammation or systemic inflammation. This kind of inflammation develops gradually, flourishes over time, and is usually chronic. 

Chronic inflammation may develop as a result of - 

• Consuming a lot of toxin-filled food like red meat, processed and Ulta processed ready-to-eat foods.
• Alcoholic and aerated beverages.
• Deep fried foods and foods filled with trans fats. 
• Foods made of white sugar include jelly, sugar candies, ice creams, cookies, etc. 
• Not getting inadequate sleep. 
• Being exposed to constant mental stress.
• Too many unhealthy microbes in your gut.
• Exposure to toxins, such as air pollution or dangerous chemicals.

The list goes on and on.

Chronic inflammation does not immediately grab one's attention, and it's very common to get along with it by following random remedies or consuming anti-inflammatory pills. But while you do this, it marinates in the body and by the time you knock on the doctor's office, it's all set to cause a severe illness. Chronic inflammation can manifest into one or more of the following condition in your body.

• Obesity - In most cases, obesity is due to inflammation and not precisely due to fat accumulation 
• Type 2 diabetes 
• Chronic heart disease 
• Irritable bowel syndrome 
• Inflammatory bowel disease 
• Intolerance to normal food 
• Alzheimer's disease 
• Some forms of cancer 
• Other inflammatory conditions include arthritis, psoriasis, and inflammatory bowel diseases.

To prevent these conditions or heal from them, an anti-inflammatory diet works. The aims is to prevent consuming toxic foods that can propel chronic inflammation in the body. An anti-inflammatory diet is an excellent way to prevent life-threatening diseases. 

Food and Inflammation : The Connection in Ayurveda

What we call chronic inflammation today was called 'ama' in ancient Ayurvedic manuscripts. Ama is the semi-digested material in the body's cells that blocks the normal pathway of nutrients. For example, imagine you have consumed an apple. It reaches the stomach and separates into all its finer components. By the time this apple reaches the small intestine, it is no longer an apple. Its essence and vitamins are well extracted and are all ready to hop on into the blood for circulation.  

These vitamins are transported into the cells for further transformation (cellular digestion) into specific body cells. Now, when this apple is consumed with red meat or any other toxic food, the good vitamins in the apple get blocked in between this process and the digestive remnants of the toxic food and thus fail to reach the target. This is Ama in Ayurveda. 

So your regular food, when not digested well enough, becomes a toxin in the body. This causes the immune system to fight against it, causing chronic inflammation or ama. Over time, if not properly detoxified, it also leeches the health of other organs. 

An anti-inflammatory diet helps to eliminate these accumulated toxins and bring them to the large intestine for expulsion from the body. 

Are you curious to know what an anti-inflammatory diet contains after all? - scroll on to know more. 

Key Aspects of an Anti-Inflammation Diet Meal Plan

There is no one specific anti-inflammatory diet. A baalnced, well planned ayurvedic diet is also a n anti-inflammatory diet which is curated according to your specific body type and health condition. Every nutrient-rich food, when cooked so that no toxins are formed when you eat it, becomes anti-inflammatory. For instance, you can steam or grill instead of deep frying to avoid the toxicity of your food!

In your routine diet, you can also ensure that foods containing the following properties are included: 

• Omega-3 Fatty-Acids—These prevent unwanted inflammatory reactions in the body. 
• Polyphenols—These are naturally occurring compounds, usually more prominent in Mediterranean foods. Polyphenols are powerful antioxidants that can fight unnecessary inflammatory responses. 
• Gut-Healthy Foods—The healthy bacteria in the gut are a true friend of digestion. A good population of these healthy bacteria plays a vital role in the body's natural inflammatory response. They prevent chronic inflammation and aid immunity. Processed and semi-cooked food affects the health of this bacteria. 
• Vitamin C—It is the king of antioxidants. It can help proper digestion and support anti-inflammation 
• Fibre-rich foods—The best thing to do if you consumed pro-inflammatory foods at your party yesterday is to get them out of your body as soon as possible. Fibre-rich foods help with proper digestion and prevent constipation. 

Okay, now there are multiple food sources of all the elements mentioned above. How do you choose the right one?  Read this article to learn about the "5 Best anti-inflammatory Foods." . However, understanding your body consitution before grabbing any type of food becomes essential for your overall wellbeing.  Try getting your body constitution analysis with Nirva experts now! Click Here to take the quiz.

Benefits of an Anti-Inflammatory Diet 

Several research studies give us a deep insight into the various advantages of an anti-inflammatory diet. The healthcare fraternity has usefully discovered this to improve longevity and quality of life in a global routine where eating food is mainly on the go. 

Here is what an anti-inflammatory diet can do to your body: 

• It Optimises Digestion—It takes the digestion process step-by-step so that glucose levels are maintained. It prevents sudden glucose spikes from unexpected consumption of sugary foods. 
• It Protects the Gut Bacteria—Gut bacteria are important for proper metabolism. They are also essential for keeping a check on the inflammatory pathways, obesity due to inflammation, and immunity. 
• Prevents Cellular Stress—This is an interesting concept. A cell is the living unit in the body. Our body is a collection of cells, so every cell responds to what happens outside it. Now, due to fluctuations in sugar levels or blood pressure due to sudden consumption of heavy foods, the cells go under stress, not knowing how to react. This, over a period of time, affects various body functions. An anti-inflammatory diet prevents these and nourishes the cells. 
• Improves Detoxification—Anti-inflammatory medications relieve constipation by giving enough time for the gut bacteria to digest. This helps to expel toxins from the body. 
• Promotes Anti-ageing—Since cells are protected from stress, their rejuvenation happens naturally. This makes you look younger and nourishes the skin. This also improves joint health and protects the bones and nerves. 

Now, this being so good, are you eager to know what tasty recipes you can prepare in a typical anti-inflammatory diet plan? Here is a sample. 

Sample Anti-inflammatory Diet 

You can start with a simple 3-day anti-inflammatory diet and progress to a 21-day anti-inflammatory diet. Here is a glimpse of a 3-day anti-inflammatory diet. 

It looks delicious, right? Well, yes. Consuming an anti-inflammatory diet does not mean you are going to "diet" your body down! It's just a healthy way of eating that is good for your body. Do you have more doubts about an anti-inflammatory diet? Read this article on the "Myths of an Anti-inflammatory Diet."

However, you can consider a detailed consultation before focusing on an anti-inflammatory diet and check out some more ayurvedic recepies in Nirva App. 

Conclusion

Anti-inflammatory is the need of the hour to prevent chronic terminal illnesses like diabetes, thyroidism, alzheimer's etc. This recharges our body from time to time and reconnects with health. 

An ideal anti-inflammatory diet comprises cereals, fruits, greens, pulses, white meat and alot of fluids. However, you will need a team of healthcare experts to take your existing health condition, lifestyle and specific preferences into account and craft an anti-inflammatory diet for you.