That said, there are many things you can do to reduce inflammation and improve your overall health. This article outlines a detailed plan for an. Inflammation is an underlying factor in almost all chronic diseases we face today. These strategies can be used daily to drastically reduce inflammation. Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an.
As inflammation progresses, however, it begins to damage your arteries, organs and joints. These plaques can eventually rupture, which causes a clot to form that could potentially block an artery. When blockage happens, the result is a heart attack. The most common way to measure inflammation is to conduct a blood test for C-reactive protein hs-CRP , which is a marker of inflammation. Doctors also measure homocysteine levels to evaluate chronic inflammation.
Finally, physicians test for HbA1C — a measurement of blood sugar — to assess damage to red blood cells. You can control — and even reverse — inflammation through a healthy, anti-inflammatory lifestyle.
People with a family history of health problems, such as heart disease or colon cancer, should talk to their physicians about lifestyle changes that support preventing disease by reducing inflammation. Your food choices are just as important as the medications and supplements you may be taking for overall health since they can protect against inflammation.
Eat more fruits and vegetables and foods containing omega-3 fatty acids. Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices ginger, rosemary and turmeric. The Mediterranean diet is an example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs.
When you have arthritis, you know that what you put in your body has a huge impact on your health and well being. One of the most common questions people with any form of arthritis have is, "Is there an arthritis diet? The answer, fortunately, is that many foods can help.
Following a diet low in processed foods and saturated fat and rich in fruits, vegetables, fish, nuts and beans is great for your body. Arthritis experts claim more is better. Some types of fish are good sources of inflammation-fighting omega-3 fatty acids. A study of postmenopausal women, published in the Journal of Nutrition in , found those who had the highest consumption of omega-3s had lower levels of two inflammatory proteins: C-reactive protein CRP and interleukin Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish.
Studies show that taking to 1, mg of fish oil daily eases joint stiffness, tenderness, pain and swelling. Another study, published in the journal Circulation in found that subjects with lower levels of vitamin B6 — found in most nuts — had higher levels of inflammatory markers.
Nuts are jam-packed with inflammation-fighting monounsaturated fat. Fruits and vegetables are loaded with antioxidants. Research has shown that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect. Citrus fruits — like oranges, grapefruits and limes — are rich in vitamin C. Research shows getting the right amount of that vitamin aids in preventing inflammatory arthritis and maintaining healthy joints.
Other research suggests eating vitamin K-rich veggies like broccoli, spinach, lettuce, kale and cabbage dramatically reduces inflammatory markers in the blood. Colorful fruits and veggies — the darker or more brilliant the color, the more antioxidants it has.
Good ones include blueberries, cherries, spinach, kale and broccoli. Olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal, anti-inflammatory drugs.
Extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. Avocado and safflower oils have shown cholesterol-lowering properties while walnut oil has 10 times the omega-3s that olive oil has.
In a study published in The Journal of Food Composition and Analysis in , scientists analyzed the nutrient content of 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds. Beans are also an excellent and inexpensive source of protein, with about 15 grams per cup, which is important for muscle health.
Anti-inflammatory diet: What to know
A Scripps integrative medicine doctor offers tips for reducing inflammation in the body. Diet and lifestyle changes can help prevent chronic. Can you please explain why inflammation is now thought to be so harmful and what to do about whole-body inflammation?. Inflammation can increase the pain, stiffness, and swelling of ankylosing spondylitis. Get tips to reduce inflammation from Everyday Health.