Your immune system attacks anything in your body that it recognizes as foreignβsuch as an invading microbe, plant pollen, or chemical. The process is called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.Foods that fight inflammation
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. Thatβs when inflammation can become your enemy. Many major diseases that plague usβincluding cancer, heart disease, diabetes, arthritis, depression, and Alzheimerβsβhave been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. βMany experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,β says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
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Try to avoid or limit these foods as much as possible:
Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
βSome of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,β Dr. Hu says. βItβs not surprising, since inflammation is an important underlying mechanism for the development of these diseases.β
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isnβt the sole driver. βSome of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,β Dr. Hu says.
Include plenty of these anti-inflammatory foods in your diet:
On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenolsβprotective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
To reduce levels of inflammation, aim for an overall healthy diet. If youβre looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. βA healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,β Dr. Hu says.
Sourced from:Β health.harvard.edu
Inflammation is the bodyβs natural response to a specific, often general, harmful stimulation. While there are many things which can cause the body to experience symptoms of inflammation, the foods people consume can also lead to these type of symptoms. Therefore, a proper nutrition is essential for the bodyβs overall health and wellness, and various types of foods can even help reduce inflammation in the body.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .Β
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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
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Dr. Alex Jimenez DC, MSACP, MSN-FNP, RN* CIFM*, IFMCP*, ATN*, CCST
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