Inflammation is the body’s response to stress. It is a complex process in which the body’s white blood cells and chemicals work to protect us from infection or damage. These responses are often described as the “fight” or “attack.”
What if you’re a guy who works out frequently and has muscular inflammatory problems regularly? The issue is that you’re bloated and need to squeeze into your new suit, which was custom created by a clothier for your brother’s wedding, which is in a month.
You may want to try the LIFE diet. Let’s go on to find out what that is exactly…
What is the low inflammatory foods everyday life diet?
Dunaief, MD, an internist, termed the Low Inflammatory Foods Everyday (LIFE) diet, which includes spinach, kale, collard greens, Swiss chard, and bok choy.
You may need a month to shed the bloat, but what if it is chronic inflammation and pain? It may not be the suit you should be worried about. Chronic inflammation can contribute to disease when it becomes excessive or prolonged. As such, many people are turning to dietary changes to decrease inflammation. One simple meal plan that has been shown to reduce inflammation involves adding these foods into your daily diet.
- Berries- packed with antioxidants that have anti-inflammatory effects, raspberries are the most antioxidant-rich fruit that you can find. They are best consumed fresh or frozen.
- Almonds- full of monounsaturated fats, these nuts can decrease inflammation and help to maintain a healthy weight. They also contain fiber and vitamin E.
- Olive oil- high in monounsaturated and oleic fatty acid content, olive oil has been shown to decrease inflammatory markers by up to 40% and reduce blood clotting.
- Tomatoes- high in lycopene, these red vegetables decrease inflammation and keep your heart healthy.
- Salmon- rich in omega-3 fatty acids, this fish has been shown to decrease markers of inflammation as well as prevent plaque buildup on the arteries.
- Cinnamon- adding this spice to your meals can decrease inflammation in people with diabetes.
- Ginger- anti-inflammatory effects are due to its active chemical, gingerol, which is also responsible for its spicy taste. Ginger can be added to many different dishes and beverages for a tasty way to reduce inflammation.
- Turmeric- this bright yellow spice comes from the herb Curcuma longa, used to treat inflammation for thousands of years in Asia. Curcumin, its active chemical, is responsible for fighting inflammation. It also contains antioxidant properties that have anti-cancer effects.
- Chicken or turkey- lean proteins such as these can decrease inflammatory activity in the body.
- Beans and lentils- packed with protein and fiber, these plant foods can help maintain a healthy weight and reduce inflammation.
- Nuts and whole grains- the combination of protein and fiber- work together to keep your blood sugar level stable, decreasing inflammation.
- Herbal tea- drink green, white or black tea to decrease inflammation and protect your body from free radicals that can damage cells.
- Oats- high in soluble fiber, these foods effectively stabilize blood sugar levels and reduce inflammation.
- Garlic and onions- sulfur-containing compounds in these vegetables can help fight inflammation.
- Chocolate- dark chocolate contains antioxidants such as flavonols that work together to lower blood pressure and decrease inflammatory chemicals in the body.
Anti-inflammatory Diet Plan Lose Weight
According to a study led by researchers at Wake Forest Baptist Medical Center, a diet high in fresh fruits, vegetables, and whole grains is associated with lower inflammation levels.
The findings are reported online in advance of publication in the American Journal of Clinical Nutrition.
“There are many factors that contribute to chronic low-grade inflammation -- one important factor may be dietary habits,” said lead investigator Heather J. Leidy, Ph.D., R.D., assistant professor of nutrition and exercise physiology at the university. Leidy noted that an estimated 65 percent of Americans don’t eat the recommended five daily servings of fruits and vegetables.
“By consuming more fruits, vegetables, and whole grains -- foods shown to reduce inflammation -- individuals may be able to decrease their risk for chronic diseases related to inflammation,” she said.
What is the easiest anti-inflammatory diet?
Again, to fight inflammation, remember to go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Many people also add herbs and spices like cinnamon, ginger, and turmeric to these foods for added anti-inflammatory properties.