Inflammation is the body’s natural and biological response of trying to protect itself. It aims at removing harmful stimuli, such as pathogens, damaged cells and irritants. As a result, the body becomes reddened, swollen, hot, and often painful.
Inflammation triggers a response from the immune system. Initially inflammation is beneficial as it is used for protection but most of the time inflammation can lead to further inflammation (Chronic) which leads to big health problems.
What causes the inflammation ?
· Chronic infections
· Environmental toxins (food, water & air)
· Physiological stress
· Intensive /endurance training
· Physical trauma
· Autoimmune disease
How can we fight inflammation?
Most of the time people rush to prescription drugs. Unfortunately, these drugs can have serious and dangerous side effects on human body. The solution to a chronic inflammation-free life is a healthy lifestyle. This includes staying active, regular exercise, getting enough rest and relaxation, and of course, engaging an anti inflammatory diet plan. This includes as many anti inflammatory foods and fruits as possible.
Anti inflammatory diet plan
This diet is full of entire real meals; it eliminates processed foods, sugars, along with other man-made foods such as hydrogenated oils, and it encourages sufficient vegetable consumption for crucial vitamins. By reducing the intake of toxins and other difficult – to – digest substances, the anti-inflammation diet plan promotes easier digestion and provides much less insult to the body.
Some of the foods to include into your anti inflammatory diet plan are:
· Fresh fish: mackerel, sardines, tuna, salmon, trout, and omega 3 type fish
· Vegetables: tomatoes, peppers, peas, spinach, kale, parsley, cilantro, radishes, raw carrots, celery, onions, garlic and cucumbers.
· Lean Chicken, turkey, grass-fed beef, bison, elk and venison
· Dried nuts, seeds and beans
· Herbs and spices
· Green and brown teas
· Extra virgin olive oil
There are many types of fruits that you can eat containing anti-inflammatory properties. However, all the darker, more vividly colored fruits are somehow the ones densely packed with the antioxidants and phytochemicals needed to counter chronic inflammation. Also, the best fruits to eat are those with the least natural sugar content.
The following are the highly recommended anti inflammatory by health gurus: Blueberries, strawberries, apples, cherries, citrus fruit, papayas, pineapples, plums, grapes, and pears. It’s advisable to have at least 5-10 servings of combined fruits and vegetables every day. There are days and times where it is not always possible to follow a diet plan as such. To make up for any shortfall a supplement is the best solution. Though not just any supplement will do; a supplement made from natural ingredients only, of the required fruits, it should incorporate omega and glucosamine.
On top of this, also eat steam leafy green vegetables so none of the nutrients are lost. Avoid salt and cheese. You can make delicious mixures by combining fruits and vegetables.
For example: carrots and apples are a healthy combination, and include anti-oxidants which are an important element in your diet. Ensure when eating any of the meats specified, you remove the skin as well as trimming the fat.
In case you want to eat nuts, choose almonds, walnuts, pecans, pine nuts, or hazelnuts. Roasting them before consumption releases essential oils which are very beneficial.
Herbs, apart from salt, have medicinal properties. Some of the more popular spices such as turmeric, ginger, cinnamon and oregano are often recommended by health experts.
Beans, peas and legumes, eg. lentils, kidney beans, and chickpeas, to name a few, are very rich in protein and are considered high fiber foods. Note: Beans and escarole is not only a delicious and satisfying meal, but also extremely healthy as well.
Green tea is an antioxidant; two cups a day should suffice. Another anti-oxidant is the extra virgin olive oil, and includes omega 9 fatty acids. This oil can also be used on your skin to maintain suppleness.
All these foods on the anti inflammatory diet plan have been proven by experts as being the most comprehensive and effective diet available. While there are other diet plans which offer equal results, depending upon your own personal circumstances, any diet rich in protein, oils and fiber is essential.
Using any of the above mentioned foods in your diet regimen can yield results, but it takes commitment and a passion to persevere in order to achieve your objective to lose weight in a healthy, natural and safe manner.