You must have heard the phrase, “You are what you eat”. Food or beverage that we consume every day can be a source of vitamins or “poisons” which make our body sick. That is why many people start a diet to control their food intake. According to the latest research, an anti-inflammatory diet is one of the best solutions for maintaining health and prevent serious illness.
What is actually an anti-inflammatory diet?
An anti-inflammatory diet is a type of diet that requires you to eat foods consisting of anti-inflammatory properties. Sure, the main purpose of this diet is to fight chronic inflammation.
Inflammation itself is considered the main cause of various types of cancer, heart disease, and even Alzheimer’s. This condition can also be triggered by arthritis and irritable bowel syndrome, as well as lifestyle factors such as stress and lack of exercise.
Other than that, inflammation does not only occur due to the presence of unknown objects that attack your immune system. Physical injury and irritants getting into the body can bring up the inflammatory response too.
Sometimes, inflammation happens when your immune system, which is supposed to provide protection, attacks the body itself. This condition is referred to as an autoimmune disease, which is found in rheumatoid arthritis or lupus.
Is it true that an anti-inflammatory diet will make us live longer?
Several studies have been conducted regarding the benefits of anti inflammatory diet. One of them is carried out in Poland. Researchers from the Warsaw University of Life Sciences compared to those who followed the anti-inflammatory diet with those who did not. Their results were later published in the Journal of Internal Medicine.
According to their result, those who regularly follow the anti-inflammatory diet plan have an 18 percent lower risk of death compared to those who don’t. Not only that, but this diet also reduces your risk of heart disease by 20 percent, and 13 percent for cancer.
5 Rules for taking the right anti-inflammatory diet
Are you interested in following the anti-inflammatory diet program? So, here are some rules that you need to know when working on it.
1. Always eat fiber-rich foods
Fiber has many health benefits, especially reduce inflammation in the body. Research shows that a high-fiber diet on a regular basis can maintain gastrointestinal health, fight the effects of inflammation, and reduce the risk of chronic diseases such as diabetes, heart disease, colitis, and fatty liver.
Also, water-soluble fiber can reduce levels of bad cholesterol or LDL (low-density lipoprotein) in the blood. This type of fiber will bind cholesterol in the digestive system so that it does not have time to be absorbed by your body, yet is thrown out through feces.
The study also shows that high-fiber foods can reduce blood pressure and inflammation. For that reason, let’s eat more fiber-rich foods, such as nuts, whole grains, fruits, and vegetables.
2. Turn to unsaturated fat foods
Fat is not always bad for the body. To overcome a mild infection or inflammation, you actually need to consume healthy fats. In this case, unsaturated fat is the best choice to keep you fit. This type of fat can be found in omega 3, omega 6, and omega 9 fats.
The three types of fat may help our body to reduce the levels of bad fats that trigger inflammation. Also, it helps nourish the body cells and maintain tissue elasticity.
Not only that, but unsaturated fatty acids can also boost your immune system. Foods contain lots of unsaturated fats are olive oil, flax seed, chia seed, beans, avocado, and fish.
3. Pick whole-grain foods
Switch from white bread to foods that are classified as whole grains, such as oats, whole wheat, lentil, brown rice, black rice, flax seed, or chia seed. These foods are really effective in fighting inflammation.
In addition, whole-grain foods do not have too high-calorie levels and contain lots of fiber. Aside from helping you feel full longer, these foods can certainly help digestion. The result is that the form of fatty deposits in the intestine can be avoided, which usually triggers inflammation.
4. Exercise at least 30 minutes a day
According to research, exercise can activate the anti-inflammatory effect called IL-6 protein. This means that being physically active can give you good effects for the short and long term. Exercise may also increase your metabolism, as well as fight inflammation.
To prevent inflammation, try to exercise for at least 30 minutes every day. Just do a simple exercise, such as walking, cycling, or yoga.
5. Reduce stress
Based on research conducted by Sheldon Cohen, a psychology professor at Carnegie Mellon University, stress can affect the psychological condition and weaken the immune system. As for the result, the body may become susceptible to disease and inflammation.
If the inflammation persists, then it is surely not good for your health. Inflammation can cause various health problems, such as heart disease, asthma, and autoimmune disorders. Therefore, try to reduce stress by routinely doing meditation or yoga.
An anti-inflammatory diet is an alternative to keep our body fit and improve the immune system as well. And for those of you who begin to feel easily sick or experience inflammation, there’s nothing wrong with following the anti-inflammatory diet tips above.