We have discussed in our earlier blog on what causes chronic inflammation.
We are going to elaborate in detail about foods that can help you fat inflammation. Chronic inflammation is caused by bad food & lifestyle choices. These symptoms stick around & that’s what makes it dangerous. Since a bad diet & sedentary lifestyle is chronic, your body continues to respond with inflammation. Over a period of time, inflammation damages tissues & endothelial lining around veins.
It is very difficult to diagnose chronic inflammation. Unfortunately, blood tests are the only way to find out. However before you go to a doctor for a formal test procedure, answer to the following questions will give you an idea if you are suffering from chronic inflammation.
- Am I overweight?
- Do I carry too much excess weight around the middle?
- Do I eat junk & ignore fruits & vegetables?
- Do I spend the whole day sitting?
- Am I tired, angry & stressed all the time.
- Do I smoke &/or drink excess alcohol
Improving your diet can do wonders to reduce chronic inflammation in your body. The following inclusions in your diet can help you fight & overcome inflammation:
- Omega 3: It is one of the great sources of fatty acid which has high anti-inflammatory properties & helps us fight against worst health issues. It is most common dietary source of omega-3s. Check out our blog on balancing Omega-3 & Omega-6 which details about its benefits.
- Unsaturated fats: Monounsaturated & polyunsaturated fats are healthier fats as compared to saturated & trans fats.Mono unsaturated fats such as olive oils, avocados & nuts are said to reduce the risk of cardiovascular disease. Poly unsaturated fats such as Fish, flax & oils contains Omega -3 & Omega-6.
- Fiber: Soluble fiber (oatmeal, beans & blueberries) dissolves in water & can help regular blood sugar & cholesterol.Insoluble fiber dissolves in water & aids in digestion. Fiber also feeds your gut bacteria that helps in reducing inflammation.
- Antioxidants: These are nutrients commonly found in fruits & vegetables that prevents cell damage via oxidative stress. There are hundred types of antioxidants but the most common ones include- Vitamin A, Vitamin C, Vitamin E, Lycopene etc.
- Polyphenols: A group of phytochemicals found in plants that have been shown to have antioxidant and anti-inflammatory properties. Examples are resveratrol (wine and grapes), catechins (tea, apples, and berries) and curcumin (turmeric).
- Butyrate: A beneficial fatty acid produced by fibre fermentation in the gut. It helps preserve the gut barrier.
