When talking about a cut or a wound, the term "inflammation" is often used, but do you truly understand what it means and what is happening in your body when it occurs?
Among the defenses our immune system employs to prevent alien organisms and pathogens, such as bacteria or viruses, from causing harm to our bodies, inflammation is one of the most effective. In response to any kind of foreign invader, the immune system sends blood, antibodies, and proteins to the site of the invasion to fight it. This is beneficial since it facilitates the healing process. Acute inflammation is the term used to describe this process, and it is most likely what comes to mind when you think about inflammation.
Chronic inflammation is a kind of inflammation that is less well-known. This refers to inflammation that may last for months or even years at a time and is harmful to your health. As a result, your body is on continual alert, which may be very dangerous over time, contributing to a variety of severe health conditions such as dementia, diabetes, cardiovascular disease, arthritis and joint illnesses, allergies, and chronic obstructive pulmonary disease (COPD). There are a variety of factors that contribute to chronic inflammation in the body, including smoking, being overweight, experiencing chronic stress, being exposed to chemicals and pollutants, and consuming specific foods, which include:
- Carbohydrates that have been refined (white bread, pasta, French fries and pastries)
- Sugars that have been added (soda, cookies, crackers – most processed foods include sugars that have been added)
- Foods that have been fried
- Meat products such as burgers and steaks, as well as processed meat (hot dogs, sausage)
- Margarine, shortening, and lard are all types of fat.
Inflammation may be caused by some meals, but it can also be reduced by other foods.
Anti-inflammatory foods
Because chronic inflammation may be so detrimental to your health, it's a good idea to try to lessen it as much as you can whenever possible. While there are drugs that may assist, healthcare experts recommend that patients eat a healthy and diverse diet that is rich in anti-inflammatory foods, which have been found to help reduce chronic inflammation.
For this article, we contacted registered dietitian nutritionist Emily Callahan (owner and creator of EAC Health and Nutrition, as well as a member of the HealthyWomen's Women's Health Advisory Committee) to determine the top five food categories to consume in order to treat chronic inflammation.
1. Fruits and vegetables
Healthy food: a brown paper shopping bag full of colorful fresh organic fruits and veggies, photographed from above on a rustic wooden table, represents healthy eating. Among the fruits and vegetables included in the composition are the following: apple, strawberry, banana, kiwi, orange, pear, grape, tamarind, blueberry, peach, lime, lemon, fig, kale, tomatoes, squash, asparagus, potato, celery, eggplant, carrots, lettuce, edible mushrooms, bell peppers, cauliflower, ginger, radish, avocado, onion, chili pepper, corn, and others. The composition also contains the following:
The antioxidants anthocyanins and polyphenols in fruits and vegetables like berries, broccoli, and peppers, as well as dark leafy greens like spinach and kale, are particularly concentrated in these foods. In their natural state, these antioxidants defend our bodies from potentially damaging stimuli that may cause inflammation in a range of disorders, including heart disease. Aside from fruits and vegetables, antioxidants and polyphenols may be found in a variety of different foods that are derived from fruits and vegetables, such as dark chocolate, green tea, and red wine.
2. Plant Proteins (also known as phytonutrients)
The protein included in plant foods such as black beans, pinto beans, chickpeas, and navy beans, as well as nuts and seeds such as almonds and walnuts, maybe a good source of healthy fats, which can help to reduce chronic inflammation.
3. Fatty fish
When it comes to memorizing the finest sorts of fatty fish to consume, the acronym SMASH comes in handy. Salmon, mackerel, anchovies, sardines, and herring are all included in this category. The albacore tuna is another delicious seafood that is high in healthful fats.
4. Omega-3 fatty acids
Olive oil and avocado, as well as nuts and seafood, are excellent sources of omega-3 fatty acids. Maintaining a 1:1 ratio of omega-3 to omega-6 fats is an important component of an anti-inflammatory diet. Omega-6 fatty acids are present in oils such as sunflower and maize oil, as well as in foods such as sunflower seeds and walnuts. The normal American diet has more omega-6 fatty acids than omega-3 fatty acids, so it's a good idea to attempt to reduce your intake of omega-6 fatty acids while increasing your intake of omega-3 fatty acids. Omega-6 fatty acids are not dangerous in and of themselves, but when they are not balanced with omega-3 fatty acids, they may be hazardous.
5. Whole grains
Photo taken from the top of a wholegrain and cereal composition photographed on a rustic wooden table The high fiber content of this sort of meal makes it an excellent choice for dieting. In the composition is whole grain sliced bread, several types of wholegrain pasta, wholegrain crackers, grissini, oat flakes, brown rice, spelt, and flax seeds, as well as other whole grain products. The hue brown is the most prominent.
It has been shown that overindulging in refined grains such as white bread, cake, and pastries is associated with a number of chronic conditions. Whole grains such as brown rice, oats, quinoa, and 100 percent whole-wheat bread are better options when it comes to nutrition.
Consuming a well-balanced diet is essential for everyone
It is crucial to note that although these five food categories are especially beneficial in lowering inflammation, it is vital to remember that they should all be included in any balanced diet. A diverse diet that includes items from all of the food categories gives you the greatest chance of success when it comes to decreasing inflammation, fighting illness, and maintaining your health.
