Medicine isn’t the only way to fight inflammation. Your diet plays an important role too. Learn more about the health consequences of chronic inflammation, and what you can do to stay healthy.
Basic Facts about Inflammation
1.
Understand healthy inflammation. Acute inflammation is natural and beneficial.
Short-term swelling or fever are visible signs that your body is repairing
itself after you break a bone or catch a cold.
2.
Reduce chronic inflammation. On the other hand, ongoing inflammation causes
tissue damage. Experts believe it’s an underlying factor associated with many
health issues including Alzheimer’s, arthritis, and diabetes.
3.
See your doctor. While there’s no single test to diagnose
chronic inflammation, your health care team can address your individual
concerns and recommend medical treatments and lifestyle changes that may help.
Ask your doctor about how chronic conditions or food sensitivities may affect
your risks.
Eat to Avoid or Lessen Chronic Inflammation
1.
Think Mediterranean. Any balanced diet tends to reduce swollen
tissues. Follow a program with specific anti-inflammation claims or just stick
to a high-fiber Mediterranean diet.
2.
Consume more produce. Plant products contain phytochemicals that
promote tissue repair. Aim
for at least 5 servings a day of vegetables and fruits.
3.
Minimize processed foods. Refined carbohydrates, added sugars, and
saturated fats have the opposite effect. Drink water instead of soda. Trade in
white rice and pasta for brown rice and whole wheat versions.
4.
Go fish. Fatty fish is loaded with heart-friendly
Omega-3 fatty acids. Good choices include salmon, mackerel, and trout.
5.
Spice it up. Give your salt shaker a rest. Experiment
with a wide range of spices famous for their anti-inflammatory properties.
Browse your grocer’s spice section for turmeric, ginger, and cinnamon. Grow
your own garlic.
6.
Consider supplements. While it’s preferable to acquire most of your
vitamins and minerals from food, supplements can fill in certain deficiencies.
For example, fish oil can provide Omega-3’s if you’re a vegan or just don’t
like the taste of sardines.
More Anti-Inflammation Practices
1.
Watch your weight. Experts debate whether obesity causes
inflammation or if it’s the other way around. Whatever the case, the two conditions
are closely linked. Shedding excess pounds often relieves arthritis pain and
other symptoms.
2.
Measure your waist. The way your weight is distributed counts
too, because abdominal fat triggers tissue damage. The general guidelines for waist measurements
are 35 inches or less for women and 40 for men.
3.
Move more. Physical activity promotes weight loss and
inhibits inflammation. Even gentle exercise like walking is effective.
4.
Floss regularly. Your teeth and gums affect your whole body
because the bacteria in your mouth can travel through your blood. Brushing and
flossing each day gives you much more than a pretty smile. Dental hygiene protects your
heart and other organs.
5.
Manage stress. Maybe there’s a connection between your smart
phone that makes you available 24/7 and chronic inflammation that doesn’t know
when to shut itself off. Make relaxation a priority. Use your vacation days and
unwind with daily meditation or a warm bath.
6.
Be patient. While anti-inflammatory medications often relieve
symptoms immediately, lifestyle changes take longer to yield results. It may
take a few days to see the first results, and several weeks or months to
achieve dramatic progress. The bonus is that there will be no adverse side
effects.
Fight disease while you enjoy a healthy diet. Anti-inflammation
eating is a lifestyle choice that can help you lead a longer and more active
life, especially when you combine good nutrition with other positive
habits like regular exercise and good quality sleep.
Disclaimer:
The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.
No comments:
Post a Comment