Recommended Anti-Inflammatory Foods
Salmon, flaxseeds, blueberries, raw almonds, mushrooms, broccoli, quinoa, Brussels sprouts, onions, chickpeas, lentils, black beans, tempeh, kale, cabbage, tuna, mackerel, chicken, eggs, low fat Greek yogurt, oats, brown rice, coconut, dark chocolate, green tea..
Exercise can reduce inflammation, helps keep the joints moving and can assist with weight loss. If you are not currently physically active it is best to start with walking, which can be done outdoors or on a treadmill.
Other physical activities that you could try include swimming, strength training, and yoga. You should aim for at least thirty minutes of cardiovascular exercise, three days a week and thirty minutes of yoga every day.
Low-grade inflammation is a condition inside the body that can facilitate a range of chronic diseases including arthritis, obesity, heart disease, allergies, asthma and cancer. In this book a preventative way to fight inflammation is outlined involving the use of anti-inflammatory foods and nutritional supplements. Readers are provided with a nutritional breakdown of different foods to increase their understanding of how diet influences the development of inflammation. You are guided on what foods are best eliminated from your diet as well as the best foods to eat to reduce inflammation.
What foods are pro-inflammatory?
The standard American diet is a culprit in inflammatory conditions.
Unhealthy fats promote inflammation."Most people eating a Western diet high in processed food or fast food consume a lot of omega-6 fats – and not enough of the anti-inflammatory omega-3 fats – and it is this imbalance between the two that promotes inflammation [in the body]." Omega-6 fats are found in corn, safflower, sunflower, peanut and soybean oils. "[These fats] are inflammatory because they are metabolized into hormone-like compounds that actually promote inflammation," says Lamphere. Have you ever wondered why trans fat is unhealthy? Lamphere explains, "Another fat that is highly inflammatory in trans fat. This fat is found in processed or fast foods, especially those that are fried." She warns, "It is best to avoid trans fat entirely." Refined carbohydrates are pro-inflammatory. Refined flour, sugar and foods high on the glycemic index exacerbate inflammatory conditions. Lamphere warns, "These foods elevate insulin and glucose levels, which raise levels of pro-inflammatory messengers." Food allergies or sensitivities can play a role in inflammation. "Many people are intolerant to the proteins in wheat and dairy, and this can initiate an inflammatory cascade that starts in the gut but can have far-reaching [systemic] effects," says Lamphere.