Chronic inflammation is a type of inflammation that silently attacks the body causing disease and degeneration, and is also known as "silent inflammation".
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
Generally we want about 4 servings of vegetables per day, and 2-3 servings of fruit. We always want to buy organic when possible. Organic fruits and vegetables are usually a bit more expensive, but the increased cost is well worth keeping harmful chemicals and pesticides out of our bodies.
Silent inflammation has been linked with the buildup of cholesterol deposits in the arteries which can lead to heart disease. In a similar way, the risk of Alzheimer's disease increases with inflammation of brain tissue, as this results in the buildup of amyloid plaque deposits in the brain.
In the case of obesity, changing the diet by reducing calories will reduce body weight and thus reduce the inflammation in the body. This is the simplest benefit of an anti-inflammatory diet. However, people who are obese or overweight are not the only people who can benefit from an anti-inflammatory diet.
Legumes are recommended at 2 servings per day. They are a very versatile food and are high in protein, folate, potassium, iron, magnesium, essential amino acids and fiber. The legume or bean is actually the fruit or seed of a plant. Examples of legumes are the soybean, peanut, lima beans, kidney beans, and black beans.
When there is an imbalance in the body between these prostaglandins, inflammation can result. Prostaglandins are made in the body from essential fatty acids. You can assist your body in making anti-Inflammatory prostaglandins by eating vegetables, nuts, grains and seeds such as sesame and sunflower seeds. On the other hand, foods that cause a spike in insulin levels, such as sugary foods, or foods with a high Glycemic load promote production of PG-E2 and increase inflammation.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
Sugar is a key culprit in inflammation, and therefore you should also cut back on sugary foods. Inflammation can also be reduced by taking supplements such as fish oils which are high in Omega 3 fatty acids.
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
Generally we want about 4 servings of vegetables per day, and 2-3 servings of fruit. We always want to buy organic when possible. Organic fruits and vegetables are usually a bit more expensive, but the increased cost is well worth keeping harmful chemicals and pesticides out of our bodies.
Silent inflammation has been linked with the buildup of cholesterol deposits in the arteries which can lead to heart disease. In a similar way, the risk of Alzheimer's disease increases with inflammation of brain tissue, as this results in the buildup of amyloid plaque deposits in the brain.
In the case of obesity, changing the diet by reducing calories will reduce body weight and thus reduce the inflammation in the body. This is the simplest benefit of an anti-inflammatory diet. However, people who are obese or overweight are not the only people who can benefit from an anti-inflammatory diet.
Legumes are recommended at 2 servings per day. They are a very versatile food and are high in protein, folate, potassium, iron, magnesium, essential amino acids and fiber. The legume or bean is actually the fruit or seed of a plant. Examples of legumes are the soybean, peanut, lima beans, kidney beans, and black beans.
When there is an imbalance in the body between these prostaglandins, inflammation can result. Prostaglandins are made in the body from essential fatty acids. You can assist your body in making anti-Inflammatory prostaglandins by eating vegetables, nuts, grains and seeds such as sesame and sunflower seeds. On the other hand, foods that cause a spike in insulin levels, such as sugary foods, or foods with a high Glycemic load promote production of PG-E2 and increase inflammation.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
Sugar is a key culprit in inflammation, and therefore you should also cut back on sugary foods. Inflammation can also be reduced by taking supplements such as fish oils which are high in Omega 3 fatty acids.
What is Anti Inflammatory
0 comments:
Enregistrer un commentaire