Inflammation forms part of your body's natural immune response. Research links chronic inflammation like in rheumatoid arthritis to heart diseases, dementia in the aged, chronic pain and inflammatory bowl diseases.
The type of food you prefer to eat can reduce or increase inflammation. Some of the pro-inflammatory foods include:
Trans fats form part of pro-inflammatory foods due to their damaging effect on cells found in the lining of your blood vessels and their double whammy impression. They increase bad cholesterol levels and lower good cholesterol levels. They also cause resistance to insulin and obesity. Fast foods, deep fried foods, commercially baked foods and those with margarine and hydrogenated oil have a a high content of trans fats.
Too much sugar in the body may cause inflammation, tooth decay, obesity, type 2 diabetes and metabolic syndrome. Too much sugar also makes the body send out any additional messengers (cytokines). You can find the excess sugars in fruit drinks, soft drinks and punch drinks.
Pastas and white breads break down at a faster rate into sugar leading to inflammation. Research shows that a diet rich in refined grains increases the concentration of inflammation markers in the blood.
Alcohol causes irritation to the liver and stomach lining. Consumption of alcohol in large quantities leads to an increased calorie intake and obesity. Alcohol forms part of immediate sugars when metabolized.
Omega 6 Fatty Acids
An imbalance of omega 3 fatty acids and omega 6 fatty acids may lead to inflammation. You can acquire omega 6 fatty acids in safflower, soybean, sunflower and corn oil.
Dairy products such as milk are pro-inflammatory foods that can trigger breathing difficulties, constipation, skin rashes, hives and acne. Dairy products contain vegetable oils that are omega 3 deficient or hydrogenated oils. Your body is also not able to process the high sugars (lactose) or protein (casein) found in dairy products.
Red Meat and Processed Meat
Red meat contains high quantities of trans fats, saturated fats and Neu5Gc chemical that gives rise to an inflammatory immune response in the body.
By reducing chronic inflammation, you may be able to boost your immunity against major diseases. The easiest way of doing this is by minimizing pro-inflammatory foods from your diet. By self care and laying emphasize on diet, you can be able to reduce chronic inflammation. Here are some natural approaches that are backed by science in the reduction of inflammation.
Omega 3 Fatty Acids
Omega 3 fatty acids are naturally found in fish oil. Maintaining a diet that is high in omega 3 fatty acids may help lower inflammation and protect you from diseases such as asthma, rheumatoid arthritis, heart diseases and breast cancer. There are also omega 3 fatty acids supplements that can be used to prevent the production of substances that cause inflammation. Avoid eating pro-inflammatory foods such as omega 6 fatty acids.
Preliminary studies suggest that herbs are effective in reducing inflammation. For instance, curcumin, a substance found in curry spice can prevent the production of cytokines which is a pro-inflammatory protein. In their fresh or dried form, both turmeric and ginger can be cooked. However, it is recommended that you consult a physician before using any form of herbal anti-inflammation.
Studies indicate that if you engage in yoga regularly, your levels of interleukin 6 (which is an inflammation marker) may be reduced. This is according to a 2010 study that was conducted on 50 women. After analyzing their blood samples, researchers concluded that the women who practiced yoga had 41 % lower levels of interleukin as compared to those who didn't.
Other Ways to Reduce Inflammation
Your first step towards reducing inflammation should be to make healthy changes to your lifestyle and reducing your eating of pro-inflammatory foods. Some of the lifestyle approaches that have an anti-inflammation effect include:
By adapting these practices to reduce inflammation, you may be able to protect yourself from serious health conditions such as heart diseases and cancer. You can consult a dietitian to understand the pro-inflammatory foods to avoid.
Eating healthy is a commonly used term in today's society. Most people openly admit that they have never really given eating healthy food much thought even though they have at least once or twice heard someone talking about it. In other words, all the talk about eating healthy that goes on in the news, at the gym or with friends does not usually translate into a sincere appreciation of the importance of eating healthy food.
You should understand the importance of eating healthy food. This understanding will give you the necessary information that you need to make wise dietary choices. Here are some of the reasons that give rise to the importance of eating healthy food:
Healthy foods boost your immune system. Your immune system fights off diseases and infections in your body. Your body requires a sufficient amount of antioxidants and other nutrients in order for it to carry out this function properly. You can only obtain these nutrients and antioxidants in sufficient amounts if you eat healthy foods.
Most fruits, vegetables and legumes contain sufficient amounts of nutrients such as vitamins, minerals and proteins. Broccoli, berries and citrus all contain a high level of antioxidants.
Healthy foods can help you to lose weight. You should shift from unhealthy foods that contain a high concentration of calories such as red meat and almost all types of dairy products. You should instead concentrate on foods such as whole grains, fruits and vegetables. These foods contain a low level of calories but a great amount of fiber. You will therefore eat less fattening foods while at the same time not eating as much as before.
Healthy foods can help you to avoid certain medical conditions. Eating complex carbohydrates found in brown rice, oatmeal and whole grain bread regulates your blood sugar levels by bringing them down to manageable levels. This prevents type 2 diabetes.
You also need to shift from foods high in saturated fat to foods low in saturated fat while high in unsaturated fat, such as nuts and fish. These low fat foods give you the fat your body needs while at the same time lowering your chances of getting a heart attack. Foods with a high level of antioxidants can also decrease your chances of getting cancer.
The importance of eating healthy cannot be overestimated. Ensure that you and your family are on the right diet path.
Eating healthy starts with making changes to your diet like adding whole grains, fresh fruits and vegetables, and cutting back on foods with high sugar, fat and salt contents. It may also involve learning more about moderation, balance and variety.
What are the benefits of eating healthy?
Maintain a healthy weight
One of the benefits of eating healthy is that it will help you maintain a healthy weight. You will be able to reach and maintain your ideal weight if your diet is rich in fruits, vegetables, whole grains and proteins such as lean meats. When you cut back on foods with high calories and fats you will not gain excess weight. With a healthy weight, exercise will be more efficient.
Stronger immune system
Your immune system will be stronger if you eat food with nutrients to help prevent diseases. If you get sick, healthy food will help you recover quickly. Fruits and vegetables with vitamin C will fight off viruses and colds. Healthy eating is one of the best and most effective ways to prevent and control most health problems. Eat natural foods instead of the packaged ones. You will be less vulnerable to diseases such as type 2 diabetes, high blood pressure, heart disease, certain types of cancer and age-related diseases.
You will feel better when you eat the right food. This is one of the benefits of eating healthy. Fruits and vegetables provide and help you maintain maximum levels of energy the whole day. You will have better muscles tone, think clearly and do more so that you have some more time for leisure activities. With a healthy diet, you will have a better social life.
Be mentally alert
Junk food may cloud your mind and make you feel sluggish so avoid eating them. Eat foods rich in vitamins, minerals and other nutrients which keep the brain functioning at optimum capacity. It will increase your mental awareness.
Other benefits of eating healthy include improved metabolism, balancing of nutrients in the body and reduced stress.
Unhealthy foods are linked to many health problems. Knowing what foods to avoid can help you get rid of the negatives from your body and improve your health.
Refined white flour, cereal and pasta are not healthy. This is because your body takes a hard time processing highly refined foods like it does with refined sugar. The best alternative to these foods are whole grain foods which are more nutritious and better tasting.
One of the unhealthy foods is sugar. Start by trying to eliminate sugar from your diet as much as you can. Sugar causes you to gain weight and makes your blood sugar levels fluctuate. Inconsistency of your blood sugar levels can put too much pressure on your pancreas. You should totally eliminate table sugar, if possible, and you also need to strictly limit sweetened foods.
Fats and oils, including saturated fat and trans fats are also considered unhealthy foods because they can cause cardiovascular diseases and problems with your blood circulation. These fats have twice the calories of carbohydrates and proteins which can result in weight gain. They should be significantly reduced, if not completely eliminated.
While most nutrition experts recommend people's consumption of fat calories at 25 to 30 percent, the average American diet includes more than 40 percent of fats, which is why many people suffer from obesity.
Excess salt is another common source of many health problems. Consuming sodium at high levels results in serious mineral imbalance within your body. Table salt should be avoided, and it's always a smart idea to avoid processed canned foods, salted chips and junk foods.
You need to stop drinking sugary drinks such as colas because they're just non-nutritious, empty calories that will make you thirstier and will make you crave more for another round of sugary drink. It's best to stick to pure water as it does a great job digesting food in your system to help flush out waste and toxins.
In your effort to lose weight and maintain good health, you need to avoid unhealthy foods to keep the excess fat off and to prevent diseases.
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The most important step to a healthier life is the change to a healthy diet.
My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.