Anti- inflammation Diet
Inflammation is a natural response of the immune system, intended to fight toxic compounds, pathogens, and damaged cells. It affects the health and functioning of everything from tissues to organs, including the brain.
The immune system stimulates the production of cells, such as white blood cells, and proteins to help eliminate the threat posed to the body’s natural process and balance, often referred to as homeostasis when inflammation kicks in. These cells will help to reduce the risk of an outside invader or help to repair any damaged tissue. But when exposed to chemicals, being overweight or over stressed can also cause inflammation.
To reduce this inflammation, you have to start with what you choose to put in your body. A diet that has an imbalance of Omega fatty acids, too many carbohydrates and bad fats (all inflammation-inducing foods) will significantly increase everyone’s risk for the development of chronic inflammation.
Advanced glycation end products (AGEs) are chemical compounds that are present in most animal products. The presence of these type compounds is tied to the development of chronic inflammation, oxidative stress, and certain metabolic and degenerative diseases — grilling, frying, and barbecuing increase the amount of AGEs in food. Anti-Inflammatory Diet guidelines suggest reducing the number of AGEs in your diet by reducing the total amount of red meat. They especially warn against using cooking methods that increase overall amounts of these compounds in the food.
The KEY to Anti-inflammatory eating means avoiding processed foods as much as possible. Anti-inflammatory eating means eating in a way that does not promote oxidative stress and tissue damage on the body. The connection between oxidative stress and the development of chronic health problems is well-established. Preventing the inflammatory process and thus the development of long-term chronic diseases requires lifestyle changes and a great diet!
Avoid processed foods
Get plenty of exercise
Avoid consuming a high-fat diet
Stop smoking and avoid secondhand smoke
Limit or avoid alcohol consumption
Get enough sleep
Eat large quantities and great varieties of vegetables
Meats that are cooked at low temperatures and eaten with an acid
NO! You cannot achieve reduced inflammation if you consume the typical American diet…
There are various categories of foods that work to reduce inflammation, including fruits and vegetables, superfoods, alliums, phytonutrients, crucifers, beans, omega fatty acids, and beans – among others.
4,500 MG of potassium a day!
Fruits and Vegetables
Fruits and vegetables are one of our most important defenses against the development of inflammation.
Alliums
Plants in the allium family include garlic, scallions, onions, chive, and leeks. These anti-inflammatory foods have been shown, in clinical studies, to work against certain diseases, inflammation, obesity, and more.
Crucifers
Such as broccoli, broccoli rabe, cabbage, cauliflower, mustard greens, and Brussels sprouts are to be included in your daily diet. Loaded with antioxidants and they help fight one of the processes that cause inflammation.
Phytonutrients
Have been shown to work against inflammation, and, as a bonus, they also help the body fight oxidative stress. Go for as much color as possible. Berries, beets, and even carrots, red cabbage, purple sweet potatoes, you get the idea…
Healthy Fats
Stick with extra virgin olive oil, avocados, nuts, chia seeds, wild salmon (fatty) fish, and full-fat yogurt from animals that are pastured and organic. ONLY 100% grass fed lamb, or beef, bison or goat.
These healthy fats include fatty acids that research shows can fight inflammation.
Look for the highest quality olive oil you can find and is packaged in dark bottles for optimum freshness and quality. Also, you should choose one where the harvest date is as close to the purchase date as possible. To ensure its quality, you should choose a brand that has a certification or seal such as COCC, North American Olive Oil seal, or DOP. This is the best way to make certain that you get maximum benefits from your olive oil.
Eat Fish; Wild salmon, wild salmon roe, wild shrimp, oysters, clams, squid, sardines, mackerel, lake trout, albacore tuna, and herring. More Natural
Spices and Teas
Green Tea Rooibos Tea..
Turmeric, Ginger, Cinnamon, Curry, Thyme, Rosemary, Sage, Oregano…
AVOID
Simple carbs like sugar, grains, like white flour-based foods like pasta and white bread, no to gluten free products
Refined foods: highly processed foods
Unhealthy fats: saturated and trans fats
START WITH getting:
4500 mg of potassium per day
Sweet Potato- undercooked and cooler for resistant starch -
1 mashed cup (328 grams)
Avocado ½ avocado rich in vitamin K and folate. (345 mg)
Spinach 1 cup cooked = 3 cups of raw spinach (190 mg)
Butternut squash - 1 cup (205 mg)
Potato 1 medium (167 mg)
Swiss chard one cup cooked (175 mg)
Broccoli Rabe one cup (196 mg)
Beets one cup cooked or raw (170 mg)
Wild salmon -Great source of fatty acid- 6 ounces (690 mg)
Yogurt- Full Fat 100% grass fed 1 cup (573 mg)