The Ultimate Guide to the Anti-inflammatory Diet: What You Need to Know

Inflammation and the Positive Impact of an Anti - Inflammatory Diet

Inflammation is the natural response of your body's immune system. However, whenever this inflammatory response continues for a long time, it becomes a hazard to your body. You may see chronic inflammation in conditions like arthritis as a particular situation.

Did you know women are more prone to chronic inflammatory conditions than men? Several studies suggest a potential link between menopause and a higher risk of developing certain chronic inflammatory conditions, including rheumatoid arthritis, lupus, and Sjogren's syndrome.

Switching to an anti-inflammatory diet will be your best decision if you have chronic inflammatory conditions. As mentioned, this diet is a guideline of the dos and don'ts of eating. Let us find out what foods you should eat and what foods you must avoid.

Top 5 Anti-Inflammatory Foods

Mindful eating and adding certain foods that reduce inflammation can improve your quality of life and health. Start using the following foods to fight inflammation through your diet. 

Feed on the Fishes

If you need meat in your diet, your first option should be Fatty Fish such as Salmon, Mackerel, and Sardines. These types of fish are enriched with omega-3 fatty acids, which are known to reduce inflammation. Omega-3s decrease the production of molecules and substances linked to inflammation.

Berries Are the Best Snacks

Berries like blueberries, strawberries, and cherries have potent antioxidants that help reduce inflammation and lower the risk of certain diseases. These antioxidants stop the production of specific markers that contribute to inflammatory diseases. Try eating berries whenever you feel like eating snacks.

Mandatory Leafy Greens 

No, an anti-inflammatory diet is not complete without these fantastic leaf-green veggies such as Spinach, Kale, and Swiss Chard. These vegetables are high in antioxidants and polyphenols - protective compounds that have anti-inflammatory effects. Leafy greens are also a good source of vitamin E, which can reduce inflammation.

Nourishing Nuts and Seeds 

Nuts and seeds like Walnuts, Almonds and Flaxseed are abundantly rich in omega-3 fatty acids, fibre, and vitamin E, which all have anti-inflammatory effects. Omega-3s in nuts can reduce the levels of inflammatory markers. This makes these foods a great addition to your diet. So start eating them whenever you feel hungry in between meals instead of a packet of chips. 

Superhero Spices to the Rescue

What is a life without spices, right? Turmeric, ginger, and garlic are commonly recognised for their anti-inflammatory properties. Curcumin, a chemical in turmeric, has been found to reduce markers of inflammation significantly. Gingerol, found in ginger, inhibits inflammation, while garlic's sulfur-containing compounds have been shown to have a similar effect on the body, helping reduce inflammation.

These foods have unique anti-inflammatory properties that can work wonders for your health. Along with incorporating these anti-inflammatory foods into your diet, you must make healthy lifestyle choices and maintain a balanced diet. 

Sample Anti-Inflammatory Meal Plan

Here is a sample anti-inflammatory meal plan that you can adopt. This is to give you an idea of how to plan a meal. You can get creative and customise your meal accordingly.

You can include fatty fish in your meals if you love non-vegetarian food. Customise it according to your needs. For proper guidance after checking your body's health condition and requirements, consult our expert dieticians. We are more than happy to help.

Just like knowing what is suitable for your body, knowing what is harmful is also essential. Under any circumstances, you should avoid consuming processed meat foods like sausages and hot dogs, sugary drinks like soda, and sports drinks. Avoiding deep-fried foods, packaged snacks, and refined carbohydrates is essential. While these are common inflammatory foods, individual responses can vary. You might discover certain foods you tolerate well while others trigger inflammation.

Practical Tips To Keep In Mind as Per Ayurvedic Diet

Ayurveda principles suggest that whenever you wish to adopt a new habit, you should never start it abruptly. Give your body time to adapt to the changes. You may also find it challenging to suddenly adapt to new healthy habits. 

• Start by slowly avoiding the old unhealthy diet. For example, you could start by skipping one unhealthy meal out of the three and adding anti-inflammatory foods. Then, gradually increase this to two meals until you completely replace unhealthy eating habits with healthier options.
• Another thing to note is to remain hydrated. Proper hydration is very much needed to fight inflammation effectively. Diet and inflammation are very much interconnected. So is hydration. Always keep yourself hydrated. 
• Regularly indulging in mindful practices like yoga and meditation helps to keep your stress levels at bay. Stress is another common important factor that can affect inflammation. Always try to keep your stress level at a minimum. 
• Nothing can give you the benefit of a sound, proper sleep. Adequate sleep is equally needed for fighting inflammation. Whatever happens, never compromise your sleep. 

Eating foods that stop inflammation alone will solve most of your problems related to chronic illness. Following the abovementioned practices, you can live hassle-free without inflammation problems. 

Conclusion

Foods that stop inflammation are an extremely crucial factor in treating inflammatory conditions. Following an anti-inflammatory diet is the first step you have to take. The effortless adaptability and effectiveness of an anti-inflammatory diet make this diet popular among people with inflammatory conditions.

This blog enables you to choose what is the right food and what is the wrong food. You can always consult Nirva Health's dietician if you need proper and better guidance. Be responsible for what you put on your plate.