Anti-Inflammatory Diet

While there is no scientifically defined protocol for reducing inflammation through diet, there are specific nutrients (vitamin D and omega-3s) ,food groups leafy greens, berries, deep orange and dark green veggies—and eating patterns that research associates with having anti-inflammatory effects in the body. If you've ever stubbed your toe on the corner of your bed and immediately had that burning "I think I broke my toe" feeling, then you've experienced a form of inflammation. You may have noticed it turn red, then slowly fade over time as your toe heals. This form of inflammation, known as acute inflammation, is actually beneficial. But there's another form of inflammation that is harmful—the kind that you've likely heard is associated with heart disease, diabetes, cancer and other conditions. It's called chronic inflammation. What's the Difference Between Acute and Chronic Inflammation? Inflammation is your body's protective response to what it perceives as a foreign . Whether it's a bug bite, cold or bacterial infection, your body will send its internal defence system, or immune cells, to the injured area and provide support. Immune cells then release inflammatory mediators, like the hormone histamine, that cause your blood vessels to widen and allow for more blood (and more immune cells) to flow in and out to help with healing. This process helps protect you from infection and, when working properly, halts inflammation from progressing. The increase in blood flow and fluid is also why you may experience a burning sensation or increased redness to the area that has been injured. You may notice an increase in pain, because the hormones released can irritate nerve cells, signaling your body to protect the injured area as a natural defense mechanism. The swelling will decrease as your immune cells do their job and fluid is taken away from the injured area. This type of acute inflammation is a good thing. Think of it in terms of recovering or fighting off a cold. Your sniffles clear up and you feel like yourself again. However, this is not always the case. Sometimes the body mistakes its own cells for foreign invaders and begins to fight itself, and then inflammation can become chronic. While the underlying mechanisms may be similar, the risks of acute and chronic inflammation are quite different. Acute inflammation tends to be short-lived, and it subsides with rest, medical care and proper nutrition On the other hand, inflammation that attacks and affects healthy tissues over a long time period can be very harmful. This is known as chronic inflammation, and it can occur without you even knowing. Chronic inflammation is when your body is in a constant state of sending off inflammatory cells without ever reaching the point of healing, This long-term inflammatory state can have a detrimental effect on your body's tissues and organs, and plays a role in chronic conditions like cancer, diabetes, heart disease or arthritis. Causes of Chronic Inflammation Developmental:Childhood obesity, prenatal conditions and early-infancy microbe exposures Poor diet quality Environmental chemicals Microbiome imbalances Obesity Psychological stress Poor sleep quality While this list is not exhaustive, it shows you the wide variety of physical, social and emotional factors that can contribute to chronic inflammation. You May Have constant low Energy Levels : Research has found that fatigue is a common symptom associated with many conditions related to chronic inflammation. Every minute of every day, your body is completing hundreds of actions—like keeping your heart beating, muscles pumping and brain functioning—that allow you to function at your best. So when inflammation starts in one area of your body (think of inflammation in the heart, like plaque buildup with atherosclerosis), it may affect multiple other areas as well. That's essentially what is happening when your body experiences chronic inflammation, It never stops trying to fight off the invader, and that takes up an extreme amount of energy. This can only last so long until you feel constantly tired and fatigued. You Could Experience Nagging Aches and Pains: Arthritis is a common condition associated with chronic inflammation. If you find that your muscles and joints are in a constant state of pain, you may be experiencing a side effect of chronic inflammation.Remember the hormones involved in the immune response for inflammation aggravate nerves that send off pain signals. Because of this, the body may develop a pattern of feeling aches, pain and tiredness all at once over time. You May Have an Impaired Immune System: A diet that is high in added sugars and refined grains and low in fruits, vegetables and whole grains is likely to cause an imbalance in your microbiome—allowing "bad" gut bacteria to overrun the kind that are beneficial to your health. Research found that this type of diet can not only lead to micronutrient deficiencies but also can affect your immune system . If you find yourself struggling to have consistent bowel movements, or are constantly sick, you may want to reevaluate your diet and aim to up the amount of fruits and vegetables you consume. Your GI System Could Be in Distress: It's important to understand that conditions such as inflammatory bowel disease (IBD)—including Crohn's disease and ulcerative colitis—begin with an inflammatory process. The constant fight-or-flight state causes inflammation, leads to Crohn's disease. While this isn't the only factor (genes and lifestyle factors like smoking also play a role), it's important to take a proactive approach with your medical team to find the medication and treatment plan that works for your individual needs if you struggle with a disease that affects your bowels. You May Have Difficulty Sleeping: poor sleep quality is associated with biomarkers of inflammation, such as an increase in inflammatory cytokines that appeared with disrupted sleep patterns , women tended to experience inflammatory dysfunction as a result of inconsistent sleep more than men did, we hypothesize its related to biological differences between genders,such as fluctuating hormones during menstruation, pregnancy and menopause and socioeconomic factors. You Could Suffer from Depression: People who have a chronic disease with debilitating symptoms that affect their quality of life and productivity may also experience depression. Theres a common link between pain, fatigue and depression. Although many factors are involved in depression, an increase in inflammatory markers (like cytokines) of the immune system are present in individuals who struggle with chronic conditions. The Nutritiononurplate tip The type of inflammation you experience plays a role in your overall health. While acute inflammation can be beneficial and acts as your body's natural defence system, chronic inflammation is concerning. It's important to seek professional attention if you find yourself experiencing symptoms of chronic inflammation, as it may be a sign of an underlying condition that needs to be addressed.

Working with me, the founder of Nutritiononurplate who is a practising nutritionist for more than 2 decades on diet and lifestyle habits to reduce your symptoms is a great way to improve your inflammation and invest in your health for the long haul.

Anti-Inflammatory Foods That Help Avocado Beets Banana Beans and lentils Berries (blueberry, raspberries, blackberries) Cherries Cantaloupe Dark leafy greens (spinach, kale, amaranth, choli, dill leaves ) Edamame ,Fermented dairy, like yoghurt and kefir, Fish, especially fatty fish like salmon, tuna, shrimp, sardines and anchovies Nuts and natural kinds of butter (walnuts, almonds and pistachios) Seeds (flax, chia, pumpkin, sunflower), Mushrooms, Olive oil, Pomegranate, Potato and sweet potato, Tomatoes, Whole grains (such as oats, quinoa, whole-wheat bread, brown rice, bulgur). The meal plan should ditch added sugars, which are added during processing, and natural sugars, such as maple, honey and coconut sugar in these foods. Eating too much-added sugar, especially in sugary beverages, is known to increase inflammation. It's important to read labels to see if there is added sugar, especially look for other Names for Added Sugar: Brown sugar Coconut sugar Corn sweetener Corn syrup Dextrose Fruit juice concentrates Glucose High-fructose corn syrup Honey Invert sugar Malt sugar Maltose Maple syrup Molasses Sucrose We focus on raw or cooked vegetables, whole grains, low-fat dairy and natural sources of sugar from fruit to help you feel full and satisfied. Happy reading