When talking about a cut or a wound, the term inflammation is often used, but do you truly understand what it means and what happens in your body when it occurs?
Our immune system utilizes inflammation as one of the techniques it employs to protect alien entities and pathogens, such as bacteria and viruses, from causing harm to our bodies. When the immune system identifies a foreign intruder, blood, antibodies, and proteins are sent to combat it. This is beneficial since it aids in the healing process. Acute inflammation is the name for this process, and it's generally the first thing that comes to mind when you think about inflammation.
Chronic inflammation is a lesser-known kind of inflammation. This is inflammation that lasts for months or even years and is harmful to your health. It keeps your body on high alert and may lead to a variety of serious health issues, including dementia, diabetes, cardiovascular disease, arthritis and joint illnesses, allergies, and chronic obstructive pulmonary disease (COPD). Chronic inflammation in the body may be caused by a variety of factors, including smoking, obesity, chronic stress, exposure to chemicals and pollutants, and consuming particular foods, such as:
- Carbs that have been refined (white bread, pasta, French fries and pastries)
- Added sugars (soda, cookies, crackers – added sugars are included in almost all processed meals)
- foods that have been fried
- Processed meat and red meat (burgers, steaks) (hot dogs, sausage)
- Lard, margarine, and shortening
Inflammation may be caused by some meals, but it can also be reduced by others.
Jump to:
- Foods that help reduce inflammation
- 1. Fruits and vegetables
- 2. Proteins found in plants
- 3. Fish with a high-fat content
- 4. Omega-3s are also important
- 5. grains that are whole
- 1. Make Your Plans Holiday-Proof
- Hacks for Your Holiday
- 2. Be Buffett's equal
- 3. Include favorites in the mix
- 4. Maintain Your Pace
- 5. Get some sleep
Foods that help reduce inflammation
It's a good idea to eliminate chronic inflammation as much as possible since it may be harmful to your health. While drugs may assist, doctors recommend a healthy, diverse diet rich in anti-inflammatory foods, which have been found to reduce chronic inflammation.
We spoke to Emily Callahan, owner, and creator of EAC Health and Nutrition and a member of HealthyWomen's Women's Health Advisory Committee, about the top five food categories to consume to fight chronic inflammation.
1. Fruits and vegetables
Healthy food shot from above on a rustic wooden table with a brown paper shopping bag full of rainbow fresh organic fruits and veggies. 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 so on are among the fruits and vegetables included in the composition.
Antioxidants, such as anthocyanins and polyphenols, are abundant in fruits and vegetables such as berries, broccoli, and peppers, as well as dark leafy greens like spinach and kale. These antioxidants defend our systems against toxic stimuli that may cause inflammation in a range of disorders, including heart disease. Dark chocolate, green tea, and even red wine include antioxidants and polyphenols, which are produced from fruits and vegetables.
2. Proteins found in plants
Healthy fats may be found in plant proteins such as black beans, pinto beans, chickpeas, and navy beans, as well as nuts and seeds such as almonds and walnuts.
3. Fish with a high-fat content
When remembering the greatest varieties of fatty fish to eat, SMASH is a wonderful acronym to remember. Salmon, mackerel, anchovies, sardines, and herring are all represented by this acronym. Albacore tuna is another good source of healthful fats.
4. Omega-3s are also important
Nuts and seafood, as well as olive oil and avocado, are excellent sources of omega-3s. Maintaining a 1:1 omega-3 to omega-6 fat ratio is an important aspect of an anti-inflammatory diet. Sunflower and maize oils, as well as sunflower seeds and walnuts, are high in omega-6 fatty acids. Omega-6s are abundant in the usual American diet, so it's a good idea to minimize them while boosting omega-3 intake. Omega-6s aren't hazardous in and of themselves, but when they're not balanced with omega-3s, they may be dangerous.
5. grains that are whole
Shot from the top of a rustic wooden table with a wholegrain and cereal composition. This sort of meal is high in fiber and excellent for weight loss. Whole Grain sliced bread, wholegrain crackers, grissini, oat flakes, brown rice, spelled, and flax seeds are among the ingredients. Brown is the primary color.
Excess intake of refined grains, such as white bread, cake, and pastries, has been related to a number of chronic disorders. Brown rice, oatmeal, quinoa, and whole wheat bread are all better options.
Everyone benefits from eating a well-balanced diet
While these five food categories are especially beneficial for lowering inflammation, they should all be included in any balanced diet. When it comes to decreasing inflammation, treating illness, and maintaining your health, eating a diverse range of foods from all food categories gives you the greatest chance of success.
It's the season for family, celebrations, and plenty of food. Parties and travel disturb everyday routines, and temptations are everywhere. It also lasts for weeks.
When everyone else appears to be spending, how can you stay on track with your diabetic meal plan? Here are five suggestions to assist you:
1. Make Your Plans Holiday-Proof
You may not be able to choose what food is provided to you, and you may see others enjoying enticing goodies. Face the difficulties with a strategy in mind:
- To maintain a constant blood sugar level, eat at regular intervals. If your meal is served later than usual, have a little snack before supper and eat a bit less when dinner arrives.
- You've been invited to a party, and you're not sure what to do with yourself. Bring a nutritious meal to share with the group.
- Reduce other carbohydrates (such potatoes and bread) throughout the meal if you have a sweet dessert.
- Don't miss meals in order to save money for a special occasion. Blood sugar control will be more difficult, and you'll be very hungry and more prone to overeat.
- If you make a mistake, immediately return to a healthy diet with your next meal.
Hacks for Your Holiday
- Instead of pecan pie, try pumpkin. Even if you add a dollop of whipped cream, you'll save at least a third of the calories and sugar.
- To make physical exercise simpler to plan, break it down into smaller parts, such as walking 10 minutes multiple times a day.
- Schedule some "me" time each day, such as a sleep, a dog walk, or a hot bath, to recharge your batteries before the next party.
2. Be Buffett's equal
Make healthy choices easy when faced with a variety of delectable holiday food:
- Remove yourself from the buffet table after eating a modest dish of your favorite items.
- To curb your hunger, start with veggies.
- Slowly consume the food. It takes your brain at least 20 minutes to recognise you've had enough to eat.
- Drinking alcohol should be avoided or limited. If you must consume alcohol, do so with food. Alcohol may cause blood sugar levels to drop, and it can also interfere with diabetic medications.
Keep track of your blood sugar levels as well. During the holidays, check it more often, and if you take medication, check with your doctor to see if the dosage needs to be altered.
3. Include favorites in the mix
There are no wicked foods on the menu. Pick your favorite meals, such as Aunt Edna's pumpkin pie, that you can't obtain any other time of year. Slow down and enjoy a tiny portion, making sure to include it in your meal plan.
No meal should be on the "bad" list if you prepare beforehand.
4. Maintain Your Pace
This time of year, you've got a lot on your plate, and physical exercise might be pushed to the back burner. However, staying active is your secret Christmas weapon; it may help you compensate for overeating and decrease stress during this particularly stressful time of year. Take a stroll after a holiday dinner with friends and family to get some exercise.
5. Get some sleep
When you go out more and stay out later, you're likely to sleep less. Sleep deprivation makes it more difficult to control blood sugar, and you'll consume more and prefer high-fat, high-sugar foods when you're sleep-deprived. To avoid mindless eating, aim for 7–8 hours of sleep every night.
Above all, keep in mind what the season is all about: enjoying and connecting with those you care about. It's simpler to concentrate less on the food when you're having more fun.
