Anti-Inflammatory diet: 8 Important Thing To Know About

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anti-inflammatory diet
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Inflammation is felt when the body is not in normal condition. It is a reaction of the body in response to some injuries, diseases, and infections. It is the mechanism of the body that helps in the healing process, by this mechanism the acute problems get resolved. An anti-inflammatory diet helps in reducing inflammation in our body.

The anti-inflammatory diet is a treatment to fight inflammation in your body. They help to reduce inflammation. It is a common assumption that inflammation is always bad. Whereas it produces some undesirable side effects, it is a healthy response that is produced by our immune system. When a foreign pathogen enters our body, it may be bacteria, allergens, viruses, or any injury, so in response to that, our body will act immediately.

Chronic Inflammation

This type of inflammation which continuous for a longer period. Obesity can also cause inflammation when the excess fat tissues will lead to hormonal and some immune system changes which causes inflammation and it will affect the whole body.

Some other causes of chronic inflammation are alcohol abuse, exposure to toxic substances, smoking, autoimmune disease, and autoimmune disease.

After a long period, chronic inflammation will increase the risk of several diseases such as diabetes, chronic obstructive pulmonary disease, cancer, heart diseases, and arthritis. These don’t need to only occur after chronic inflammation. Several foods will manage chronic pain.

An anti-Inflammatory diet includes beans, whole grains, legumes, fruits, and vegetables. If precautions are not taken then, the problem may occur on a very large scale, and it becomes impossible for the doctors to save the individual. The disease caused by the Anti-inflammation is related to the heart another very important disease is related to the high blood pressure along with inflammation.

What Is Anti Inflammatory Diet

The anti-inflammatory diet is a treatment to fight inflammation in your body. They help to reduce inflammation. It is a common assumption that inflammation is always bad. Whereas it produces some undesirable side effects, it is a healthy response that is produced by our immune system.

When a foreign pathogen enters our body it may be a bacteria, allergens, viruses or it may be any injury, so in response to that our body will act immediately. The reaction may be in the form of sneezing, and coughing so that the pathogen will be thrown out of our body. In the case of a cut or injury, we may feel pain or swelling in the particular area, which will signal the body to be gentle with the particular area. The blood flow is high in the particular area, which will produce redness or warmth.

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Photo by Simon Katula on Unsplash

These activities are the signs which are shown by our immune system when it is fighting foreign pathogens and repairing the damaged tissues. As the healing process increases, inflammation gradually decreases.

Inflammation can be harmful also when it is from a long period and it started to damage the healthy cells. It can also be a genetic problem where the body’s immune system attacks the body cells. It mainly occurs in the condition of autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, multiple sclerosis, and lupus.

Most of the time they are caused by an unhealthy lifestyle like lack of physical activities, unhealthy fats consumption, and high stress provokes the chronic low-level inflammation throughout the body which is known as Metaflammation.

For these types of conditions, we need anti-inflammatory diets. They consist of various food which will interfere in the inflammatory process, the exact mechanism is still unknown. There is not a perfect and single anti-inflammatory diet plan.

But it includes various foods and vegetables, minimum refined whole grains, oily fish, brown rice, omega 3 fatty acids, and extra virgin olive oil. The Dash diet is a famous diet plan which comprises various anti-inflammatory food.

Along with it Mediterranean diet also contains a lot of food which are anti-inflammatory. These diets say that we have to eat whole foods.

Metaflammation

It is a type of low-grade inflammation and it usually does not contribute to noticeable symptoms, but after a long period meta, inflammation is converted into major chronic health conditions such as cardiovascular disease, Alzheimer’s disease, and non-alcoholic fatty liver disease, many types of cancers.

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Photo by Adi Goldstein on Unsplash

Clinical nutrition

It is a discipline that deals with the diagnosis, management, and prevention of the metabolic and nutritional changes which are related to acute and chronic diseases(some chronic diseases are blood pressure, cancer, and stroke). It may be due to improper diet which may cause the excess or lack of proper nutrients and energy. So we have to pay attention to our eating habits and eat a healthy diet.

Mediterranean diet

The Mediterranean diet is the traditional diet of Italy, Greece, and some other countries which are situated at the border of the Mediterranean sea. A survey shows that 92% of people in Italy follow a Mediterranean diet.

This diet includes whole grains, nuts, seeds, spices, and herbs. this diet provides us with many health benefits.

Whole foods

These are those foods that do not contain processed foods, refined foods, or some bad ingredients. This type of food provides us with many health benefits and maintains proper health conditions as it contains legumes, fruits, eggs, and vegetables.

An anti-inflammatory diet plan not only consists of food we have to eat, but it also contains a list of items that we do not have to eat as they increase chronic inflammation. Some foods promote inflammation.

These are the foods that contain trans fats, fried foods such as fried chicken, fried fries, sugary beverages, and excess consumption of alcohol.

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Photo by NordWood Themes on Unsplash
Difference Between Olive oil and extra virgin olive oil

Both are anti-inflammatory foods but olive oil contains both processed and cold-pressed oils whereas extra virgin olive oil is made up of cold-pressed and pure olives. It contains a high amount of antioxidants and heart-healthy fats. It helps in maintaining the health conditions well. It helps in the protection of the body against inflammation, heart disease, high blood pressure, and blood sugar.

How does The Anti Inflammatory Diet work?

Certain foods help in lowering inflammation because they contain anti-inflammatory properties. This diet does not have any strict rules regarding calorie intake or portion size. It only advises eating a variety of these foods daily instead of having one or two specific nutrients or foods. This diet consists of so many different types of protective food components which will show synergy with each other to boost immunity.

These foods contain antioxidants, phytochemicals, and fiber which avoid cellular stress and block the inflammatory signals which are produced by the immune system of our body. It also increases the healthy gut microbiota and decreases the rate of digestion to avoid surges in blood glucose. It may also alter the composition of the fat cell to reduce inflammation.

List Of Anti-inflammatory Foods:

Here is the list of some anti-inflammatory foods:

  • Leafy greens

  • Fruits

  • Legumes and whole grains containing high fiber

  • Tea and Coffee

  • Fatty fish

  • Extra virgin olive oil

  • Herbs and Spices such as ginger, turmeric

  • Monosaturated fats are examples of monosaturated fat-containing foods that are nut butter and avocados.

  • Polyunsaturated fats, Examples of polyunsaturated fat-containing foods are walnuts, omega 3 fatty acids, chia seeds, flaxseeds, and aquatic foods.

  • Dark chocolates contain a minimum of 70% cocoa solids.

List Of Inflammatory Foods

Here is the list of some inflammatory foods:

  • Processed foods that contain high amounts of fat meats such as hot dogs, and bacon.

  • Refined carbohydrate foods such as rice pasta.

  • Fried foods

  • Saturated fats contain products like full-fat dairy products and processed meats.

  • Partially hydrogenated oils and ultra-processed foods.

  • Sugary beverages such as cold drinks, and soda.

  • Excess amount of alcohol

Anti-inflammatory Principles

There are some principles of an anti-inflammatory diet that we have to follow:

  • Minimize the sugar intake

  • Eat food that is high in omega 3 fatty acids

  • Eat more amount of vegetables and whole grain

  • Have a low quantity of dairy foods

  • Don’t have processed foods.

  • Eat minimally processed foods.

Anti-inflammatory Agents

Anti-inflammatory agents are those substances that fight inflammation and reduce inflammation in the body. These substances block certain substances which cause inflammation so that the body will not feel the inflammation.

Certain drugs are aspirin, naproxen, ibuprofen, etoricoxib, diclofenac.

How These Drugs Help To Relive Inflammation

These are the drugs that work on the chemical level. They will block some specific enzymes, especially Cox enzymes such as Cox-1 and Cox-2. These are those enzymes that play an important role in producing prostaglandins. These drugs will block the Cox enzymes so that the prostaglandins will not be produced so the body will feel less pain and swelling.

Natural Anti-Inflammatory Compounds

Other than the drugs some natural anti-inflammatory compounds will reduce inflammation.

Some of them are pineapple, garlic, ginger, curcumin, spinach, and salmon.

Managing Rheumatoid Arthritis Dietary Interventions

By choosing a healthy and anti-inflammatory diet you can lower inflammation and manage pain caused due to rheumatoid arthritis.

You have to take some dietary supplements such as cod liver oil, vitamin D, and multivitamins and have to eat only an anti-inflammatory diet.

  • Lean Protein

Lean protein is a good source of protein as it contains a low amount of saturated fat. It contains a low amount of saturated fat which is why it is known as lean. It is very good for our body as it maintains heart health and reduces the risk of heart disease.

Examples are white meat, cottage cheese, egg, and lentil.

Arthritis Foundation

The arthritis foundation is an organization that works for people suffering from arthritis. It is a nonprofitable organization. It works in the US and more than 50 million adults and around 300,000 children are connected with this organization who are suffering from arthritis.

Arthritis foundation works for the advancement of science and collects more and more information and spread awareness among the people. They build community connections to provide information. It publishes a magazine named Arthritis today. It contributes to the research related to arthritis.

This organization was started in 1948 and it was known as the Arthritis and Rheumatism Foundation at that time. In 1964, its name changed and it is known as Arthritis Foundation. After some years American Rheumatism Foundation got merged with it.

Its headquarters are located in Atlanta, Georgia and it also has 100 local offices worldwide.

Ultimate Arthritis Diet

Diet plays a very important role to overcome any disease. So the question arrives what to eat, how to eat, and when to eat? So there was much research is done to know the perfect diet for patients suffering from arthritis. Many foods help in lowering inflammation, fight against joint pain, and help weight gain.

The person has to eat a diet that is rich in whole foods. They will also follow the Mediterranean diet. This diet will helps a lot in lowering blood pressure, reducing joint pain, fighting against chronic conditions, helps in weight loss.

There are some foods listed here along with their mechanism of function:

  • Fish

According to the Academy of Nutrition and Dietetics and the American Heart Association, a person has to eat three to four-ounce of fish, two times a week. Because fish oil reduces morning stiffness and joint pain.

  • Nut And Seeds

A person has to eat 1.5 ounces of nuts in a day. Because the person eating nuts daily have less chance to suffer from any inflammatory disease. They contain a high amount of fiber and protein.

  • Fruits and Vegetables

One cup of fruits or vegetables or two cups of green leafy vegetables. They contain a high amount of antioxidants. It will act as the body’s natural defense system.

  • Olive oil

We have to eat it two to three tablespoons once a day. It contains many facts which are very healthy for our hearts. So it decreases the chances of heart disease.

  • Beans

We have to eat one cup two times a week. It contains phytonutrients that will help in lowering CRP.

  • Whole Grains

We have to eat at least 6 ounces of grains in a day. It contains fiber in very high amounts which will help to lower CRP or other inflammatory markers

Complementary Therapy

Complementary therapies are physical and psychological approaches that help to feel a person better. These therapies are given along with medical therapies and an anti-inflammatory diet as they play a very important role in maintaining the health of a person.

This therapy includes yoga, dance therapy, art, and music therapy, tai chi, and acupuncture.

Inflammatory Markers

Inflammatory markers are the set of biomarkers that are tested to check the presence of any active inflammatory disease in the body. If the person is suffering from any inflammatory disease then the level of inflammatory markers is increased in the body. These elevated levels are checked and then it is observed that the body is suffering from any inflammatory disease.

The two important and key inflammatory markers are C reactive protein and Erythrocyte sedimentation rate.

Whereas there are some more markers such as acute-phase protein (like ferritin and fibrinogen), procalcitonin, IL-6, Tumour Necrosis Factor (TNF), IL-10, and soluble IL-2 receptor. These markers are increased due to some major infections, depressive disorders, inflammatory disease, malignancy, and myocardial infractions.

C Reactive Protein

C reactive protein (CRP) is a pentameric protein. It is produced from the liver and found in blood plasma. CRP level is increased when inflammation increase in the body. It is a hepatic origin acute-phase protein. It increases the secretion of interleukin 6 with the help of macrophages and T cells. It ultimately activates the complement system by binding to lysophosphatidylcholine.

Signs Of Inflammation

There are many signs of inflammation, some of them are:

  • Pain

  • Swelling

  • Redness

  • Heat

  • Loss of functions

There may are some more symptoms that will be observed after a long inflammation:

  • Fever

  • Exhaustion

  • The general feeling of sickness

Inflammatory Proteins

Inflammatory proteins are those proteins whose rate of synthesis is higher than their rate of catabolism. So their amount will be increased in the plasma. This will increase due to the food containing higher pro-inflammatory potential.

Some of these proteins are fibrinogen, alpha 1 anti chymotrypsin, C reactive protein, orosomucid, haptoglobin, alpha 1 antitrypsin, and ceruloplasmin.

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Photo by logan Jeffrey on Unsplash

Benefits Of An Anti-inflammatory Diet

Various foods will contribute to inflammation. Red meat is one of them, it is a meal that contains a high amount of saturated fat (it remains solid and waxy at room temperature). Trans fat (fat that is formed by converting the liquid fat into solid fat), saturated fat, and refined sugars trigger some immune cells to release the inflammatory protein into the bloodstream.

It will also increase the risk of metabolic syndrome(a condition in which the risk of many heart-related diseases, stroke, and diabetes are increased). It includes foods that contain a high amount of antioxidants.

Antioxidants are those chemicals that are known as free radicals that will cause long-term damage to body cells and then the inflammation increases. So, anti-inflammatory foods help to reduce inflammation.

Inflammation is not a major problem when it gets started or till then when it is in the acute phase as the inflammation stays for a long period then it becomes chronic and it is of major risk as it can be the risk of various diseases such as cancer, heart disease.

So we have to intake the things which have anti-inflammatory effects. Mainly we can have the anti-inflammatory diet because it has anti-inflammatory benefits.

There are many things that we have to include in our diet so that the inflammation is decreased. It will show anti-inflammatory effects. We can follow the Dash diet as well as the Mediterranean diet.

These foods contain antioxidants, fiber, phytonutrients, and proteins which will help to reduce inflammatory markers by following a proper mechanism. Many types of research conclude that having a proper diet that contains anti-inflammatory food and doing proper and regular exercise will help to prevent all the diseases.

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Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students. 

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