A diet for inflammation becomes vital for the protection of the body from diseases and harm. Inflammation reduces the immune system of the human body in the long run. Hence, a proper diet plan which includes specific foods is required.
An inflammatory diet plan includes specific foods and excludes those which are harmful to the human body. For developing the immune system of the human body, a diet plan is introduced by scholars with the help of which we can protect ourselves from various diseases. An inflammatory diet plan is an attempt for self-protection.
- The World Health Organization ranks chronic disease as the greatest threat to the world.
- As per the studies in the United States, this disease will increase in the next 30 years.
- According to the present studies, by Rand Corporation, 60% of the population of America has one chronic disease.
- Globally three people will die out of every five persons due to the chronic illness affects.
Diet for Inflammation
1. Cold Water Fish
Chronic Inflammatory diseases can lead to heart arrest. The consumption of Omega develops the metabolic system of the human body. Intake of cold-water fish like, for example, Tuna, Salmon, Lake Trout, etc. provides omega fatty acid to the body. It assists the human body in the development of the immune system and can reduce heart diseases and metabolic syndrome(1).
Cold fishes like Tuna, Salmon, and mackerel can be taken either in breakfast or in the lunch as these fishes have the right amount of omega. Although the tablets of omega capsules also available in the market but it is recommended to eat seafood initially so that it can work naturally.
Cold fish contains omega 3s fatty acids. Hence, it can be taken 2 to 4 times a week for the protection of heart disease and for lowering the inflammation.
2. Fruits and Vegetables
Colorful fruits denote green and natural fruits and vegetables, which means to avoid processed fruits and vegetables. For example, Spinach(2), carrots, mangoes, etc. these fruits and vegetable have a high amount of nutrition, which makes a healthier body and control the sugar levels.
Fruit and vegetables can be consumed naturally in their original form.
According to the studies, it is recommended that you ad one fruit in your diet. A cup of Spinach soup or a vegetable salad would be beneficial for human consumption. You can include vegetables and fruits with each of its meal.
3. Anti-Inflammatory Super Foods
Deficiencies of vitamins and antioxidants in the human body may lead to a sudden fall in the immune system, which may also create an aging factor for an individual. Consumption of superfoods like, mushrooms, dark chocolate can leads to provide high fiber and also reduce the aging period of the body.
The anti-inflammatory diet aims at eating right. It focuses on vegetables and fruits with every meal. Check the counts of proteins in daily meals and try for meatless meals.
Omega fish can be taken twice a week. You can also consume colorful fruits and vegetables with meals and can replace regular rice with brown rice.
4. Healthy Fats
It is recommended to add healthy fats in the diet plan so that we can maintain the cholesterol levels and prevent the human body from diseases caused by high cholesterol.
You can include healthy fats like chia seeds(3), olive oil, canola, etc. in the diet. Food should be prepared in olive oil and tossed flaxseeds should be consumed in salads.
You can use one spoon of flaxseeds in one glass of water, food made with olive oil for proper consumption of healthy fats.
5. Whole Grains
Refined and processed foods or grains did not provide any benefit to the body. Also, it creates fat and can also increase the sugar levels of the body. For proper healing and prevention of chronic diseases, you can substitute refined grains with whole grains.
Diet should include more of a whole grain flours try avoiding the refined powder. You can use different varieties of whole grains in meals like millet and wheat berries.
A bowl of brown rice or the meal made of whole grains in daily meals should be used to reduce the inflammatory effects on the body.
[Read: Essential Oils for Inflammation]
6. Herbs and Spices
Spices and Herbs provide flavors to the food and adding fresh herbs and spices leads to the development of the body system, which eventually renders stamina for fighting with chronical diseases.
You can add fresh herbs to the dishes, and use organic spices instead of the ones that come in the packet at the market with an expiry date.
None of the diet plans suggest spicy foods. Hence, the inflammatory diet plan suggests using less of the pungent herbs in your diet menu. You can intake the required quantity of fresh herbs and spices for a better diet.
Taking a balanced diet includes proper proteins, omega, fresh foods, vegetable, herbs, and spices that provide stamina to the human body for fighting with chronic inflammatory diseases. These diseases may cause many injuries to our system, which could lead to many serious health problems.
Cancer is one such highest level of infection that can cause inflammation related to the immune system. One must have a diet plan for maintaining and developing the immune system of the body. The proper and counted diet plan emphasis more on natural products rather than processed products that help in the development of the body.
[Read: Tea for Inflammation]
1. What Home Remedies You Can Use for Inflammation?
Instead of frequent use of pain killers and antibiotics, one can use home remedies as a solution to the pain and other nominal problems. Like, application of turmeric pastes on swollen body parts or drinking of milk with a pinch of turmeric powder added in it. You can also take hot water baths, and ice packs are also an excellent home remedy for relieving pain and swelling.
2. How Do Lifestyle Changes Help for Inflammation?
Proper diet plan changes the lifestyle, which leads to adequate sleep. It makes the body more active and helps reducing fatigue. Healthy weight maintenance can be achieved by following a diet plan. Body Stress level also gets reduced.
3. Do Stress Levels Influence Inflammation?
The stress levels have a high impact on inflammation. Feeling of fatigue after a short work and sleepless nights measures the stress level in an individual’s life cycles. It creates inflammatory diseases to the body, which can also lead to heart problem, diabetes, and other defects in the body. It damages the immune system of the body, which leads to inflammatory diseases.