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Create Your Own Anti Inflammatory Diet
- If you’re looking to lose weight or increase your muscle mass, you may have overlooked the benefits and possibility of the anti-inflammatory diet, but you have to understand inflammation first
- Learn about the cause of inflammation and how you can reduce inflammation
- Anti-inflammatory drugs are another possible route
While there may be a wide range of diets on the market to help you lose weight or increase muscle mass, one of the most important for many people is the anti-inflammatory diet. Before you start putting together your own anti-inflammatory diet, you should know what causes inflammation in the first place and the basic components necessary in one of these diets.
The Causes of Inflammation
Most of us think of inflammation as a pain condition. For example, if we injure our joints, they can become inflamed and cause pain. A number of reoccurring health problems can also be traced back to inflammation, including rheumatoid arthritis; however, inflammation is actually a natural part of our immune system’s functioning.
When the body believes an antigen has invaded the body, it goes into action and releases white blood cells. These cells send out chemicals to drive away those antigens. This ends up leading to a greater amount of blood flow into the area, which accounts for the redness and warmth you can feel when touching an inflamed part of the body. When these chemicals cause fluid to seep into the tissue, swelling can occur in the area. Plus, chemicals and other components of the reaction of the immune system can affect the nerves, which causes pain.
Unfortunately, if the immune system starts to overreact to stimuli, this can lead to ongoing inflammation in the body.
Basics of the Anti-Inflammatory Diet
Those who suggest that changing your eating habits can help reduce the chances of inflammation in your body say that many of the foods included in the anti-inflammatory diet can provide your body with nutrients that will protect it. Plus, choosing to avoid certain foods, such as those high in omega-6 fatty acids, can also reduce inflammation risks.
Many anti-inflammatory diet examples are on the market, but you can create your own by following some basic guidelines. First, you’ll want to eat lots of colorful produce. Blueberries, for instance, are rich in compounds that are going to be helpful for controlling inflammation. Reducing your consumption of bad fat, such as trans and saturated fats, is also a good idea. These fats can increase the amount of cytokines in your body, and cytokines help cause inflammation. Increase your consumption of omega-3 fatty acids, such as fish and fish oil, which have long been shown to help reduce inflammation associated with injuries and chronic pain.
Eating lean protein sources, such as poultry, and avoiding dairy products will also help you. Don’t forget that many common spices, such as turmeric and garlic, can also be beneficial while improving the overall flavor of your food.
Will an Anti-Inflammatory Diet Work?
Experts disagree on the effectiveness of an anti-inflammatory diet. Some strongly believe that these diet changes will help. Those who believe in its effectiveness point to evidence from patients who have tried these diets and experienced benefits. Other experts say the facts aren’t clear and more research is needed; however, they do agree that eating a healthy diet, exercising, and losing weight when needed are some of the best natural ways to deal with reoccurring bouts of inflammation.
The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Healthy Diets18 Nov 2008|