Medical experts from Harvard Health are finding that one of the most potent ways to fight inflammation is through our diet. Embracing an anti-inflammatory diet could be key to eradicating inflammation permanently.
Eliminating inflammation from your body is crucial to prevent chronic diseases and illnesses. Inflammation arises when the body identifies something foreign - such as a harmful microbe, plant pollen, or a chemical - triggering your immune system into action.
This reaction often results in inflammation, acting as a defence mechanism against real threats. However, there are instances where inflammation persists unnecessarily, even in the absence of any actual danger.
In these situations, inflammation can become an adversary. A host of serious health conditions, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's, have been linked to chronic inflammation.
Interestingly, a powerful tool against inflammation can be found not in a pharmacy but in your local supermarket. Dr Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health, points out that numerous experimental studies suggest that certain food and drink components can have anti-inflammatory effects, reports Surrey Live.
Choosing the right anti-inflammatory foods could reduce your risk of illness. On the other hand, consistently opting for the wrong choices could accelerate the development of inflammatory diseases.
Chronic inflammation is increasingly recognised as a significant player in various severe health challenges, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and Alzheimer's.
Dr Hu remarked: "Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. It's not surprising since inflammation is an important underlying mechanism for the development of these diseases."
Unhealthy dietary choices are known to contribute to weight gain, which is a recognised factor in promoting inflammation. Yet, studies consistently demonstrate that the link between certain foods and inflammation remains even after adjusting for obesity.
This suggests that there are other elements at play beyond just weight gain. Dr Hu points out that "some components or ingredients in food may have their own effects on inflammation, independent of the extra calories consumed."
Conversely, some foods and beverages can combat inflammation and thereby reduce the risk of chronic diseases, Dr Hu advises. He singles out fruits and vegetables such as blueberries, apples, and leafy greens, which are abundant in natural antioxidants and polyphenols—plant-derived compounds with beneficial properties.
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Research has also shown that munching on nuts could lower inflammation markers and reduce the chance of developing heart disease or diabetes. Coffee, too, which is packed with polyphenols and other anti-inflammatory agents, might also ward off inflammation.
To combat inflammation, opt for a nutrient-dense diet. The Mediterranean diet, brimming with fresh produce, nuts, whole grains, fish, and healthy oils, perfectly mirrors the anti-inflammatory eating ethos.
Beyond taming inflammation, a diet centred around unprocessed, wholesome foods could do wonders for your physical and emotional health. Dr Hu states: "A nutritious diet not only helps decrease the likelihood of chronic illnesses but also boosts mood and enhances overall quality of life."
An anti-inflammatory diet focuses on consuming whole, unrefined foods abundant in antioxidants, healthy fats, and fibre. It encourages the reduction of processed foods, sugary beverages, and saturated fats to help decrease inflammation and enhance overall well-being.
Red and purple food might help in this fight, whilst greens like spinach, kale, collard greens, and other leafy veggies come loaded with antioxidants and nutrients to wage war against inflammation. Broccoli boasts sulforaphane, an antioxidant with the potential to dampen inflammation.
Similarly, green tea is filled with antioxidants that battle inflammation, and avocados are rich in both healthy fats and antioxidants. Moving on to the bright hues of yellow and orange food items, we can't forget about oily fish.
Varieties like salmon, mackerel, tuna, and sardines are swimming in omega-3 fatty acids, known for their anti-inflammatory prowess. As for nuts and seeds, healthy fats and antioxidants can be found in walnuts, almonds, chia seeds, flax seeds, and hemp seeds.
Olive oil is a beneficial source of monounsaturated fats and antioxidants. Dark chocolate contains flavonoids known for their anti-inflammatory properties (should be consumed in moderation). Onions and garlic contain compounds that may help to reduce inflammation.
It's crucial to consult with your doctor or a registered dietitian before making significant changes to your diet, especially if you have pre-existing health conditions or are on medication. This ensures the changes are safe and appropriate for you.
Certain dietary regimes may not be suitable for those with specific health issues, such as diabetes, kidney disease, or heart conditions. Some medications may interact negatively with certain foods or dietary supplements.
It's essential to seek medical advice before altering your diet to avoid potential complications. As everyone's body is unique, what works for one person may not work for another. A healthcare professional can help devise a personalised plan catering to your needs.
