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Are you struggling with inflammation after eating some food? Then it’s time you considered switching up your diet to an anti-inflammatory diet.
What is inflammation?
Inflammation is a mechanism the body uses in its healing process. Basically, through inflammation, the body is able to fight illnesses and protect the body from harm.
What Are The Signs And Symptoms Of Inflammation?
Acute inflammation is healthy since it means that your body is actually fighting these illnesses. For example infections, wounds, and tissue damages would not be able to heal without an inflammatory response.
Signs and symptoms of inflammation vary depending on if the condition is acute or chronic.
For acute inflammation, there could be pain, redness, swelling and heat on the inflamed area if it was on the skin.
Chronic inflammation presents itself in fatigue, serious pain in the body and joints too.
A common type of inflammation is inflammation of the lining of the stomach- a condition called gastritis. The condition is a lifestyle condition due to our eating and drinking habits and it’s signs and symptoms include:
- Gnawing or burning ache in your upper abdomen.
- A feeling of fullness in your upper abdomen after eating.
To combat the issue, it is important to not only take anti-inflammatory drugs and supplements. You should also consider having an anti-inflammatory diet. Good enoguh, there are lots of healthy anti-inflammatory diet recipes to prepare!
How To Get Started With An Anti-Inflammatory Diet
1.Embrace a Mediterranean Diet
A Mediterranean diet includes eating lots of fish, fresh fruits and vegetables, and healthy fats. It also entails eating moderate amounts of nuts, very little red meat and drinking red wine in moderation.
2. Include Healthy Herbs and Spices
Herbs and spices can be very vital in stopping inflammation!
3. Forget About Junks
Junk foods are known for having a high amount of unhealthy fats and high-calorie levels.
Thus, if you have to reduce inflammation, it’s time you forgot about those delicious junk foods from fast food shops. But hey, you can always have junk food the healthy way. How?
4. Avoid Foods That Cause Inflammation
To start off, reduce your intake on the amount of foods that are high in saturated and trans fats, such as red meats, dairy products and foods containing partially hydrogenated oils.
You have to cut back on the use of cooking oils and margarines that are high in omega-6 fatty acids, such as corn, safflower and sunflower oils. In addition, limit sugary foods and refined carbohydrates, such as white rice and bread.
Basically, the common foods and drinks that cause inflammation include:
- processed meats.
- high amounts of sugar like sugary drinks.
- excessive intake of alcohol.
- trans fats, found in fried foods.
- a lot of refined carbs like white bread.
- white pasta.
- soybean oil and vegetable oil.
- processed snack foods and other packaged foods, such as chips.
5. Eat More Anti-Oxidant Foods
Antioxidants work by reducing levels of free radicals.
Recommended Read: 9 Anti-oxidant Foods For Better Health
6. Reduce The Amount Of Food Eaten At Once
It’s so important for the body to take its time in proper digestion and this is limited when someone eats too much food at once. I mean, indulging.
It is thus advisable to take smaller portions of food at a time. And most importantly, it is good to detoxify your body after indulging as it helps to clean up the system.
You May Also Like: 11 Detox Drink Recipes To Detoxify Your Body
7. Get Enough Sleep And Fast Too
Fasting is not just a religious act but can be so helpful for the health of your body in general. In fact, when we sleep at night, we are fasting. That is important in ensuring proper digestion too.
It is better to start working on an anti-inflammatory diet, exercise regularly, take lots of water and have enough sleep ASAP!
So how do you get started with an anti-inflammatory diet?
See these delicious anti-inflammatory diet recipes you can always start with…
8 Anti-Inflammatory Food Recipes To Try Now!
9 Anti-Inflammatory Drink Recipes You Should Be Drinking
Chronic inflammation is terrible and can lead to tons of lifestyle diseases that you wouldn’t want! That’s why, as early as now, you should start having an anti-inflammatory diet and maintaining a good lifestyle!
Anyway, have you experienced inflammation before? How did you reduce it? And also, which of the anti-inflammatory diet recipes are you willing to try out first?
Would love to hear your thoughts in the comments below…
Disclaimer: This is a collaborative post featuring all the food bloggers who shared their anti-inflammatory diet recipes.