Do you experience inflammation with some foods?
Then we are looking at eliminating those foods and replacing them with nutrient-dense, unprocessed, and whole foods.
Here is a five-principle guide for creating an anti-inflammatory eating plan:
1. Make your food omega-3 rich
Vegetable and meat oils have omega-6 fatty acids which are known to cause inflammation.
Instead, balance them with omega-3 fatty acids which are anti-inflammatory.
You should add fresh ground chia and flax seeds, walnuts and almonds, wild-caught fish, pasture-raised eggs, and grass-fed meats.
If you prefer a vegan diet, take plant-derived supplements.
2. Make your food whole
We need whole, unprocessed foods to help our body to heal the inflammation naturally.
Cruciferous vegetables, leafy ones (spinach), low-sugar fruits such as avocados and strawberries are a must.
The reason being, they contain anthocyanins, quercetin, and ellagitannins which are anti-inflammatory in nature.
3. Make your food health fats enriched
Yes, we need healthy fats because not only are they essential for building our body but they are also anti-inflammatory.
Opt for coconut oil, seeds, avocados, olives, and if you eat meat, proteins such as pasture-raised chickens and wild-caught fish.
4. Make your food go easy on the budget
Organic produce, extra-virgin olive oils and other such foods can be quite heavy on your budget.
So make sure that your anti-inflammatory diet plan is easy on your pocket.
5. Make your food match your lifestyle
This is important!
If you are looking for lowering the inflammation in your body, you need to make sure that you are sleeping well, managing your stress, and reduce your exposure to harmful toxic chemicals. But this is not enough. You should also learn to exercise, even if only mild, but never for more than one hour. Remember that the body’s inflammation goes up when it has been worked for more than an hour.
You will be surprised how these simple changes can give you powerful results.
© Aafiya TPA Services