Inflammation is the body’s natural stimulus to trauma, irritation, infection, stress, and any injury. Short term inflammation safeguards the body by activating the immune system to start repairing damaged cells, while chronic inflammation can lead to pain and damage to the organs. Long-term inflammation is caused due to poor dietary habits, inadequate sleep, smoking, a sedentary lifestyle, and physical inactivity. Thus, chronic inflammation can eventually increase your risk of health problems such as type 2 diabetes, heart disease, obesity, and a certain type of cancer.
Short term or acute inflammation is how the body combat infections, and it is not something one should worry about, but when chronic inflammation develops, the immune system fights indeterminately.
Anti-inflammatory medications can help combat pain and chronic inflammation; however, long-term use of medications can lead to complications and side effects.
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Some of the natural ways to lessen inflammation including adding anti-inflammatory foods in the meal, getting regular exercise, adequate sleep, and managing stress may help to reverse chronic inflammation.
Healthy Eating Guidelines To Reduce Inflammation Include:
Choose whole-grain cereals, fresh fruits, and vegetables as they are loaded with dense nutrients and contain a wealth of vitamins and minerals needed to sustain and enhance health.
Add monounsaturated and omega 3 fatty acids which are believed to neutralize inflammation. Olive oil, coconut oil, avocados and nuts are some of the food sources abundant in monosaturated fats. Incorporating these fats is linked with a lower risk of heart disease and cancer that are associated with inflammation.
Omega 3 fatty acids are found in fatty fish, walnuts, and flaxseed. It is an essential fat that the system cannot make, instead should complement from dietary sources or supplements.
Prefer lean meat, fish, eggs, legumes, and low-fat yoghurt. These are high-quality sources of protein and contain calcium, vitamin D, probiotics and unsaturated fat that reduces inflammation and uplifts overall health.
Restrict refined starches and added sugars, as these are foods loaded with empty calories that promote inflammatory symptoms such as weight gain and elevates blood sugar and lipid levels.
Avoid high-fat red meat and all processed meats like hot dogs, sausage etc., These foods are high in saturated fat when consumed in excess amount will increase inflammation.
Refrain from eating saturated and trans-fat altogether, as it will exacerbate the inflammatory response.
Well, taking certain vitamin supplements have proven to work well to reduce acute and chronic inflammation, as well as optimise overall health and well-being.
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