First and foremost, we want to eat a diet rich in fruits and vegetables. A good rule of thumb is to eat a rainbow. In other words we want a wide variety of color in the fruits and vegetables that we eat.
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
This is the most common statement and the least correct. Inflammation affects every person in the world at some point in their life. In western cultures, like the United States, a huge portion of the population is affected by inflammation every day. Being overweight or obese is the most common inflammatory condition. It is this inflammatory response that could be the cause of some weight related conditions like diabetes.
When fat cells grow, they take up the free space around the organs. Blood flow can be constricted and the body often feels as though it needs to fight to function normally. When the body feels threatened, inflammation occurs as a natural, healing response. Unfortunately, unlike the small cut that will heal in a few, short days. Obesity takes time to correct and the longer the body lives inflamed, the greater the risk of long term effects.
Examples of whole grains include whole wheat, bulgur, rolled oats, quinoa, millet, spelt and many others. We typically want about 3 servings of whole grains in a given day. For those with gluten allergies or intolerance, options like quinoa, amaranth, and millet are acceptable.
There are molecules in the body called prostaglandins which play an important role in inflammation. It has been found that of the three main types of prostaglandins, two of them (PG-E1 and PG-E3) have an anti-inflammatory effect, while the third type (PG-E2) actually promotes inflammation.
There are many illnesses and conditions caused by inflammation. These include asthma, arthritis, inflammatory bowel syndrome, pelvic inflammatory disease, endometriosis, diabetes, COPD, Psoriasis, Colitis, and Lupus - just to name a few. All-in-all, there are nearly 40 autoimmune conditions currently accepted by the medical community that are affected by inflammation.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
We always want to make dietary choices that will enable the body to work at peak potential. Avoid refined sugars. Utilize caffeine and alcohol in extreme moderation (red wine is best due to resveretrol content). Lastly make sure to consult your doctor, should you choose to utilize any type of supplementation.
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
This is the most common statement and the least correct. Inflammation affects every person in the world at some point in their life. In western cultures, like the United States, a huge portion of the population is affected by inflammation every day. Being overweight or obese is the most common inflammatory condition. It is this inflammatory response that could be the cause of some weight related conditions like diabetes.
When fat cells grow, they take up the free space around the organs. Blood flow can be constricted and the body often feels as though it needs to fight to function normally. When the body feels threatened, inflammation occurs as a natural, healing response. Unfortunately, unlike the small cut that will heal in a few, short days. Obesity takes time to correct and the longer the body lives inflamed, the greater the risk of long term effects.
Examples of whole grains include whole wheat, bulgur, rolled oats, quinoa, millet, spelt and many others. We typically want about 3 servings of whole grains in a given day. For those with gluten allergies or intolerance, options like quinoa, amaranth, and millet are acceptable.
There are molecules in the body called prostaglandins which play an important role in inflammation. It has been found that of the three main types of prostaglandins, two of them (PG-E1 and PG-E3) have an anti-inflammatory effect, while the third type (PG-E2) actually promotes inflammation.
There are many illnesses and conditions caused by inflammation. These include asthma, arthritis, inflammatory bowel syndrome, pelvic inflammatory disease, endometriosis, diabetes, COPD, Psoriasis, Colitis, and Lupus - just to name a few. All-in-all, there are nearly 40 autoimmune conditions currently accepted by the medical community that are affected by inflammation.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
We always want to make dietary choices that will enable the body to work at peak potential. Avoid refined sugars. Utilize caffeine and alcohol in extreme moderation (red wine is best due to resveretrol content). Lastly make sure to consult your doctor, should you choose to utilize any type of supplementation.
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