What does the evidence say about anti-inflammatory diets?

according to researchSeveral foods cause inflammation in the body, including highly refined carbohydrates and added sugars, lean meats, trans fats and saturated fats. salt..

There is no well-defined anti-inflammatory diet, but there are broad recommendations for higher and lower intake foods to treat inflammation in the body.

In addition, studies have shown that diets not designed as anti-inflammatory agents have anti-inflammatory effects, and health experts recommend them for general health.

for example, Mediterranean diet And that Diet to stop high blood pressure A diet — designed to reduce the risk of heart disease and blood pressure respectively — is an effective anti-inflammatory diet.

The goal of an anti-inflammatory diet is to eliminate pro-inflammatory foods and replace them with nutritionally appropriate foods and herbs and spices that are high in anti-inflammatory compounds. Vitamin C..

For example, it is a common recommendation to avoid refined flour, excessive salt and sugary beverages from cooked foods, and increase daily intakes of fruits, vegetables, and whole grains.

Anti-inflammatory diets also support intestinal health.Much the same as the 70-80% Due to the presence of immune cells in the gut, optimizing gut health is essential to promote immune health and eliminate chronic inflammation.

We recommend daily consumption of prebiotic and probiotic-rich foods such as legumes and yogurt.

Here are some tips for starting an anti-inflammatory diet:

• Replace sugared beverages such as sodas and concentrated juices with plain water or fruit-injected water.
• Eat more whole grains, fruits, and vegetables every day to increase your fiber intake.
• Eat greasy fish such as sardines and salmon twice a week.
• Incorporate more nuts, seeds, nut butter, avocados, and olive oil into your diet for healthy fats.
• Incorporate more herbs and spices.
• Drink herbal teas such as ginger, garlic, cinnamon and rosemary tea.

Reduce the risk of illness

according to Centers for Disease Control and Prevention (CDC)Chronic diseases, such as heart disease and stroke, are the leading causes of death and disorders in the United States.

research It has been shown that an anti-inflammatory diet is a marker of inflammation in the body and reduces the risk of chronic illness.

A 2016 review We have found that a Mediterranean diet reduces C-reactive protein (a test that shows inflammation in the body) by 20% and reduces the overall risk of heart disease by 30%.

Researchers suggest that diet reduces the risk of heart disease by reducing inflammation of the walls of blood vessels and maintaining health and resilience.

Adherence to a Mediterranean diet may also reduce risk developing Rheumatoid arthritis. However, more research is needed to explore this advantage.

Not so serious symptoms

Chronic symptoms such as muscle aches, swelling of joints, itchy skin, malaise, and uneven mood can be debilitating or destructive and affect the quality and comfort of a person’s life.

Study on the effects of anti-inflammatory diets in individuals psoriasis, Chronic obstructive pulmonary diseaseWhen depression In some cases, some symptoms and quality of life improvements were seen.

This means that for people with chronic illness, an anti-inflammatory diet may help improve symptom management and quality of life.

father, Other studies Keep in mind that an anti-inflammatory diet may reduce fatigue caused by chronic illness.

However, rather than focusing on a single nutrient, you should manage your fatigue according to a balanced diet rich in fiber, whole grains, fruits, vegetables, and omega 3 fats.

Inconsistent findings

Anti-inflammatory diet is a new science with conflicting discoveries.

According to some research, Tomatoes are pro-inflammatory foods and should be replaced by avoiding other vegetables such as pumpkins.Further others Survey results It suggests that its lycopene content has anti-inflammatory properties.

These discrepancies between published data can lead to confusion as to which food is right for you. Be aware of allergies and consult a registered dietitian to plan an appropriate diet.

Illness cannot be cured

Several health-related websites offer the “best” anti-inflammatory diet to “cure” conditions such as fibromyalgia, multiple sclerosis, and arthritis.

Anti-inflammatory diets are effective in reducing inflammation and improving symptoms, but it is no exaggeration to say that they are a cure for autoimmunity and chronic diseases.

One should adopt an anti-inflammatory diet rather than replace it to support proper treatment.

Lifestyles also affect the onset of inflammation.

Researcher Lack of sleep, Lack of physical activityWhen Psychological stress Increased inflammation, weakened immunity, and increased risk of heart disease.

In addition to fortifying your diet with anti-inflammatory foods, you can support low levels of inflammation in the following ways:

• Aiming for 7-9 hours of uninterrupted sleep
• Exercise for 150 minutes Per week including aerobic exercise, resistance and balance training
• Trying management stress

Anti-inflammatory diets are rich in health-promoting antioxidants, polyphenols, and other immune-enhancing compounds that reduce inflammation in the body.

Replace inflammatory foods such as highly refined carbohydrates and added sugars, lean meats, trans fats and saturated fats, and salts with whole grains, fruits, vegetables, yogurt, herbs and spices, and healthy fats. ..

Anti-inflammatory drugs effectively reduce inflammation and improve the symptoms of the disease, but they are not a cure for autoimmunity or chronic diseases, but an addition to and not an alternative to appropriate treatment.