Get to know the basics of the Anti-Inflammatory Diet!
Learn all the things you need to know about inflammation:
- Inflammation is a part of the body's immune response. It exists to remove harmful stimuli.
- There are two types of inflammation. Chronic inflammation, which can last months or even years. The other is Acute inflammation, which occurs due to injury or infection, lasts typically hours to days, and has potential to become severe. This article focuses on preventing chronic inflammation through knowledgeable dieting.
- Keeping the level and frequency of inflammation is ideal, due to the health risks of chronic inflammation, such as heart disease, various types of cancer, stroke or Alzheimer.
According to current research, Anti-Inflammation Dieting will do a great deal in helping avoid those conditions, by taking into account that the contents of our food triggers all sorts of activity within the body. Some of these activities promote inflammation, and others do just the opposite. The latter will be explored in this article.
Anti-Inflammation Diet Essentials
- Cruciferous Foods: A study that consisted of over 1000 Chinese women revealed that those who ate the most cruciferous foods (Broccoli, cauliflower and other leafy greens) had significantly lower levels of inflammation than those who ate at the least. It was expressed in the study that those who had lower inflammation were notably at less risk with regards to health. Though the mechanics behind this phenomenon are not yet entirely illuminated, and though the study was conducted only on women, it seems safe to say that these vegetables wil have a profound effect and are absolutely essential for the anti-inflammatory diet, for both men and women.
- Alliums: Garlic, onions, leeks and chives etc are all part of the allium food group. According to a study that took place in April 2014, these foods “exert anti-inflammatory activities” by inhibiting a process called phagocytosis, thus reducing oxidative stress. In other words, these foods have key anti-oxidant properties. This is essential because oxidised cells in the body can cause problems, transforming into cells that are harmful to the body, especially in the long term.
- Omega-3: The fatty acid that is commonly found in fish, seeds and some nuts (examples are Salmon, Sardines, Walnuts, chia seeds, hemp seeds) is known widely for its health benefits, such as stabilising blood sugar levels and lowering blood pressure. Its merits have been attest on numerous occasions in the mainstream for years. However it is only relatively recent that it was found to have certain properties (lipoxins, resolvins and protectins) that have a substantial role in anti-inflammation in the body. This role is to ensure that acute-inflammation does not become chronic inflammation, by providing the body with the pro-resolution molecules it requires to end acute inflammation appropriately. So after strenuous excercise or injury, when it is time to heal and rest and recover, the inflammation that was once acute has ended it's cycle and has not become chronic.
Another aspect of anti-inflammation dieting is understanding what foods to avoid.
Understanding these three essentials and learning how to incorporate them into the diet is among the first steps of building excellent, scientifically proven nutrition, optimal for a healthy and long life.
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