What is inflammation
Inflammation is a process by which white blood cells of the body protects us from infection caused by foreign organisms such as bacteria and viruses. It is the body’s defense reaction to injury or irritation. This is often characterized by redness, swelling, heat and pain.
Chronic inflammation in response to poor diet, stress or pollution, can wreak havoc on our body. Inflammation may appear as swelling or digestive problems. Many serious diseases that plague us as cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s disease have been linked to chronic inflammation.
The causes of inflammation
- Poor and unhealthy diet
- Hidden chronic infections caused by viruses, bacteria or parasites.
- allergens in food and the environment.
- Lack of exercise
The natural way to prevent inflammation
Here are 10 great ways to fight inflammation and ways to incorporate into your lifestyle
1. fruits and vegetables at every meal fill half the plate with containing products, protective phytonutrients stop inflammation. The berries are rich in flavonoids, powerful antioxidants, and red grapes are ripe with quercetin, which stops the flow of histamines, chemicals that cause tissue to swell.
2. Omega-3 fatty acids found in fish oils and oil nuts and certain vegetables such as canola and flax seeds. The omega-3 fatty acids helps prevent heart disease. Fish oil contains DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) can help lower triglycerides and reduce your risk of heart disease, heart attack, abnormal heart rate and lowers blood pressure. DHA and EPA found in fish are potent anti-inflammatory. Nutritionists recommend including fish in your diet at least twice a week (baked or broiled). For more omega-3 fatty acids, stick to either fresh or frozen fish cold water, including mackerel, salmon and sardines.
3. Onions and garlic: Onions not only give a sweet taste to foods, but also have a lot of quercetin, a powerful antioxidant that you can help your body fight inflammation. Add onions to your dishes to harvest their anti-inflammatory benefits. Garlic has surprising anti-inflammatory properties. Research says that can help reduce the release of some inflammatory enzymes. Adding garlic to your kitchen not only add flavor to your food but also help fight inflammation.
4. Turmeric: This is the main spice found in curry powder. Curcumin is an antioxidant compound in turmeric that gives curry and mustard its yellow color and offers anti-inflammatory benefits. Consider adding turmeric to your spice rack.
5. Saturated fat , found in fatty cuts of meat, whole milk and butter, can be converted in inflammatory compounds when digested. Instead, replace them with lean meat, fish and vegetable proteins, such as beans, lentils and soybeans.
6. Reduce the amount of sugary drinks consumed. No matter whether it is regular or diet drinks. Drinks high in sugar or artificial sweeteners may increase the level of insulin in the body which in turn, can lead to inflammation.
7. try to eat unprocessed foods. The less processed foods are those that occur more naturally of vital nutrients and fewer harmful ingredients they contain. Processed foods like bread, pasta, soft drinks and juices should be avoided or taken in small quantities. Try eating 80% unprocessed food.
8. Try to get up to 6 hours of sleep each night. Not getting enough sleep can increase your chances of inflammation.
9. Regular exercise can have an amazing effect on your health. You can help protect the body against diseases associated with inflammation.
10. Drinking enough water to stay hydrated and to eliminate toxins.