2024-08-31 03:07:33
Doctors are discovering that one of the most effective ways to reduce inflammation is not in a medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet, it is possible to fight inflammation in a sustainable way.
What is an anti-inflammatory diet?
The immune system is activated when the body recognizes a foreign object, such as a germ, pollen, or chemical. This reaction often triggers a process called inflammation. Intermittent episodes of inflammation, directed against truly threatening invaders, protect health.
However, inflammation can sometimes persist even in the absence of a foreign threat. That’s when it can become harmful. Many serious diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease are linked to chronic inflammation.
One of the most powerful tools for fighting inflammation doesn’t come from the drugstore, but from the grocery store. “There’s been a lot of experimental research that shows that certain compounds in foods or beverages can have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health.
By choosing the right anti-inflammatory foods, it is possible to reduce the risk of diseases. Conversely, by regularly consuming the wrong foods, we could accelerate the inflammatory process.
Foods that cause inflammation
It is advisable to avoid or limit the following foods as much as possible:
refined carbohydrates, such as white bread and pastriesFrench fries and other fried foodssoda and other sugary drinksred meat (hamburgers, steaks) and processed meats (hot dogs, sausages)margarine, vegan, and lard Health Risks of Inflammatory Foods
Unsurprisingly, the same foods implicated in a pro-inflammatory diet are also considered unhealthy, including soda, refined carbohydrates, red meat, and processed meats.
“Some of the foods associated with increased risk of chronic diseases like type 2 diabetes and heart disease are also linked to excess inflammation,” says Dr. Hu. “This is not surprising, as inflammation is an important underlying mechanism in the development of these diseases.”
Unhealthy foods also contribute to weight gain, a risk factor for inflammation. However, several studies have shown that even when obesity is taken into account, the link between foods and inflammation persists, suggesting that weight gain is not the only factor involved. “Certain food components or ingredients may have independent effects on inflammation, beyond increased caloric intake,” adds Dr. Hu.
Anti-inflammatory foods
An anti-inflammatory diet should include the following foods:
tomatoesolive oilleafy green vegetables, such as spinach, kale, and collardsnuts, such as almonds and walnutsfatty fish, such as salmon, mackerel, tuna, and sardinesfruits, such as strawberries, blueberries, cherries, and oranges The Benefits of Anti-Inflammatory Foods
On the other hand, certain drinks and foods reduce inflammation and, therefore, chronic disease, according to Dr. Hu. He cites in particular fruits and vegetables like blueberries, apples and leafy greens that are rich in natural antioxidants and polyphenols, protective compounds found in plants.
Studies have also linked nut consumption to reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may also protect against inflammation.
Anti-inflammatory diet
To reduce inflammation levels, it is recommended to adopt an overall healthy diet. If you are looking for an eating plan that closely follows the principles of anti-inflammatory eating, consider the Mediterranean diet, which is rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to reducing inflammation, a more natural, less processed diet can have notable effects on physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” concludes Dr. Hu.
Source: health.harvard.edu
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