Inflammation is a natural process of the body as it fights infections and toxins, in an attempt to heal itself. So, when something damages your cells, your body releases chemicals that trigger a response from your immune system.
Inflammation is harmful when it becomes chronic and lasts for weeks, months or years causing various health problems and affecting your overall health.
Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling. On the other hand, Chronic (long-term) inflammation occurs inside your body and drives illnesses like diabetes, PCOS, Crohn’s disease, fertility problems, heart disease, fatty liver disease and cancer, and many common symptoms such as bloating, water retention, constipation, acne, weight gain, hormonal imbalance, ulcers and candida.
Environmental and lifestyle factors, as well as prolonged psychological stress promote inflammation, but food also plays a significant role in causing inflammation.
Some foods are associated with an increased risk of chronic inflammation, and are known as inflammatory foods:
Sugary beverages: Sugar drinks and fruit juices
Refined carbs: White bread, white pasta
Desserts: Cookies, candy, cake, and ice cream
Processed meat: Hot dogs, salami, mortadella, sausages
Processed snack foods: Crackers, chips, and pretzels
Certain oils: Processed vegetable oils like soybean and corn oil
Trans fats: Foods with partially hydrogenated ingredients
Alcohol: Excessive alcohol consumption.
Those foods should be replaced by anti-Inflammatory ones:
Vegetables: Broccoli, kale, carrots, tomatoes, sweet potatoes, Brussels sprouts, cabbage, cauliflower…
Fruit: All fruits especially colored berries
Healthy fats: Extra virgin olive oil, coconut oil, avocados and olives
Fatty fish: Salmon, sardines, all kinds of grilled fish, tuna
Lean meat: Veal or Beef meat, chicken breast
Eggs: White eggs, Yolk
Nuts: Almonds, walnuts, peanuts, and other nuts
Seeds: Sunflower seeds, sesame seeds, chia seeds, flax seeds
Chocolate: Dark chocolate
Spices: Turmeric, cinnamon, Chili, pepper
Tea: Green tea
Based on studies of anti-inflammatory foods and its benefits, I have incorporated a new six-week long anti-inflammatory diet plan that will refresh your gut health and treat all the undesirable symptoms described above.
The anti-inflammatory diet plan is well-balanced, well customized, incorporating foods with beneficial effects at every meal for each person, each case and each preference.
Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:
Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic diseases.
Sleep: Getting enough sleep is extremely important. Researchers have found that a poor night’s sleep increases inflammation.
Boost your health, reduce inflammation, lose weight and be the best version of yourself from the inside out.
To subscribe to my diet programs, don’t forget to log in to: www.eatlikemira.com
