What is Anti-Inflammatory Nutrition, How Does It Happen?

Inflammation is a natural process that helps the body heal itself. Sometimes the condition worsens and becomes chronic. Chronic inflammation persists for weeks, months, or years and causes a variety of health problems. The diet to be considered to reduce chronic inflammation is called anti-inflammatory nutrition. 

What is inflammation?

Inflammation is the body's natural response to injury or infection that causes redness, swelling, pain, or heat. It protects the body from infection, illness or injury.

Acute inflammation is a protective and local response to infection or injury. It occurs to heal the body and restore normal tissue function.

If the inflammation continues for a long time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy. This type of inflammation leads to diseases such as diabetes, heart disease, fatty liver disease, and cancer.

What causes inflammation?

Lifestyle factors and diet trigger inflammation.

• High sugar and high fructose corn syrup Unhealthy foods, such as substances, lead to insulin resistance, diabetes and obesity.
• Eating refined carbohydrates like white bread causes inflammation, insulin resistance and obesity.
• Processed foods containing trans fats also promote inflammation.
• Vegetable oils used in many processed foods are also Foods that trigger inflammation.
• Excessive alcohol intake and processed meat causes inflammatory effects.
• A sedentary lifestyle triggers inflammation.

How does inflammation decrease?

To reduce inflammation, it is necessary to eat anti-inflammatory foods. 

• Eat nutrient-dense foods that contain antioxidants, along with avoiding processed foods.
• Maintain a healthy balance of protein, carbohydrates and fats at every meal by eating an anti-inflammatory diet.
• Mediterranean DietIt is an anti-inflammatory diet.
• vegetarian diets It also helps reduce inflammation.

What can't be eaten on an anti-inflammatory diet?

Some foods are known to trigger inflammation. Reduce these or stop eating completely:

• Sugary drinks: Sugary sodas and juices. 
• Refined carbohydrates: White bread, white pasta etc.
• Desserts: Confectionery, cake and ice cream.
• Processed meat: Hot dogs, sausage toast, etc. 
• Processed snack foods: Crackers, chips, bagels, cakes, biscuits, etc. 
• Some oils: Processed seed and vegetable oils such as soybean and corn oil.
• Trans fats: Food that says "partially hydrogenated" in the ingredient list.
• Alcohol: Excessive alcohol consumption.

What to eat on an anti-inflammatory diet?

Listed below anti inflammatory foods you can eat plenty of:

• Vegetables: Broccoli, cabbage, Brussels sprouts, cauliflower, etc.
• Fruits: Colorful fruits, especially grapes and cherries.
• Fruits with high fat content: Avocado and olives.
• Healthy oils: Olive oil and coconut oil. 
• Oily fish: Salmon, sardines, herring, mackerel and anchovies. 
• Nuts: Almonds and other types of nuts.
• Chocolate: Dark chocolate.
• Spices: Turmeric, fenugreek and cinnamon.
• Tea: Green tea

Anti-inflammatory spices that prevent inflammation

The easiest way to consume anti-inflammatory foods is to use spices. Here is the anti-inflammatory effectSpices with…

• Turmeric: Studies turmericIt has been shown that curcumin, a compound found in honey, can reduce inflammation in the body.
• Ginger: GingerIts anti-inflammatory properties have been known for centuries and scientific studies have confirmed this.
• Cinnamon: CinnamonIt has anti-inflammatory properties and prevents bloating.
• Garlic: Garlic Its anti-inflammatory properties relieve arthritis symptoms.
• Cayenne: cayenne and other hot peppers have anti-inflammatory properties because they contain natural compounds called capsaicincodes.
• Black pepper: Studies, black peppershowed that the piperine compound was effective in the early acute inflammatory process.
• Clove: Clove It has anti-inflammatory properties and is used as an expectorant. 

Tips to reduce inflammation

Make these a habit by making the following changes along with a healthy diet:

• Nutritional supplements: Some supplements, Fish oil and curcumin, it enhances the anti-inflammatory effects of foods.
• Regular exercise: Exercise reduces inflammatory markers and the risk of chronic disease. 
• Sleep: Adequate sleep is very important. Researchers have found that poor nighttime sleep increases inflammation.

Benefits of anti-inflammatory nutrition

The anti-inflammatory diet provides many benefits:

• arthritis, inflammatory bowel syndrome, lupus and other autoimmune diseases.
• obesity, heart disease, diabetes, depression, kanser and reduce the risk of other diseases.
• It reduces inflammatory markers in the blood.
• It regulates blood sugar, cholesterol and triglyceride levels.
• It gives energy.

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