Eating an anti-inflammatory diet is one stress management tool that will not only help to relieve the symptoms of stress, but will also improve your all-around health and even reverse the symptoms of some chronic conditions that are caused or exacerbated by inflammation.
There are several approaches that you can take to developing an anti-inflammatory diet, but they share the following things in common.
Eat clean
Remember that inflammation occurs when the body attempts to repair damage caused by foreign invaders or when it attempts to protect itself from foreign substances. The modern food supply is laden with toxins – pesticides, artificial flavors and colors, food additives, preservatives, and hydrogenated fats are just a few examples. Stick to a diet that primarily consists of real, whole foods and limit the consumption of processed and refined foods (like snack foods, fast foods, canned foods and frozen meals), and eat as much organic food as possible.
Increase the consumption of Omega 3 fats
Omega 3 fatty acids have strong anti-inflammatory properties. That’s in contrast to most vegetable based fats, which contribute to inflammation. This is why Omega 3 fats are known as “good fats.” They are among the most important nutrients for the health of the human body, but most people do not eat enough of them. Food sources of Omega 3 fats include fatty fish like salmon, tuna and sardines (choose wild-caught), walnuts and flax seeds.
Eat lots of colorful fresh produce
Fruits and vegetables contain a wide variety of antioxidants, which all play a role in the repair of cells and the health of the immune system. Phytonutrients (the nutrients in plants) also have powerful anti-inflammatory properties. Phytonutrients include the carotenoids in orange fruits and vegetables, lycopene in tomatoes, and anthocyanins in blue foods like blueberries. Cruciferous (cabbage-family) vegetables and dark leafy greens are also strongly anti-inflammatory. When you choose fruits and vegetables, aim for as many different colors as possible. And don’t forget to cook with herbs and garlic, which also can help to lower inflammation.
Drink plenty of water
Staying hydrated will help flush toxins out of the body and, in turn, lower the occurrence of inflammation. Of course, when you drink water, you’ll want to be sure not to introduce more toxins into your body, so opt for filtered water whenever possible. You can also stay hydrated by drinking healthy beverages, such as herbal tea or green tea. In fact, green tea will not only help you stay hydrated, but it has anti-inflammatory properties of its own.
Some things to avoid
In addition to choosing foods that reduce inflammation, you’ll also want to limit your consumption of foods that cause inflammation. We’ve already mentioned the additives, preservatives, and other toxins in many processed foods, but even some seemingly “natural” foods can contribute to inflammation. These foods include grain fed red meat and factory poultry, fried foods, refined (white) flour, refined sugar, dairy products, wheat and other grains that contain gluten, and alcohol. It’s usually not necessary to completely avoid eating these foods, but if you want to stay healthy, make sure that your diet reduces more inflammation than it causes by emphasizing anti-inflammatory foods when you choose what to eat.
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