By adjusting your diet to reduce inflammation and bloating, you’ll also be able to better maintain a healthy weight and more active lifestyle.
A diet with excessive processed foods can lead to diseases and illnesses. Keep reading to discover the perfect diet to reduce inflammation.
1. The importance of a diet to reduce inflammation
Why does swelling and inflammation of the tissue occur? You’ve certainly been exposed to inflammation more than once indoor life by now. We’ve all had those mornings where we wake swollen and bloated due to some unknown malady that leaves us feeling tired and slow.
If you’re a consumer of sugars or carbohydrates you should note that your body will naturally produce more insulin to combat it. A portion of which will go to your muscles to nourish them, which can be helpful if you’ve been lifting weights or other exercises. But an excess of insulin can stay in your blood as a toxin, inflaming your tissue.
Inflammation is part of our body’s natural response to toxins. Sometimes its due to a virus, an excess of insulin, foreign substances, injury or infections. Be aware that that while it can be a healthy response often times it can also be damaging.
When inflammation or bloating become chronic and attacks healthy tissue, such as in Diabetes Type 1, rheumatoid arthritis or lupus, you’ll want to take every step necessary for prevention.
2. Changing up your diet
Medical science has proven that women are more likely to suffer from chronic inflammation. There are certain food and nutrients that are synthesized differently in some than in men.
Keep in mind that chronic inflammation can speed up aging and have major effects on other illnesses such as obesity, hypertension, diabetes, arthritis, Alzheimer’s and heart conditions. If you want to avoid the problems you’ll start by changing up your diet.
Foods rich in fatty acids such as omega-3
According to the American Journal of Clinical Nutrition, foods that contain fatty acids such as omega-3 are key to controlling inflammation.
You’ll want foods that stabilize the sugar in your blood, nourishing you with low glycemic elements, and healthy fats that help balance your nutrition. A major error most people commit is eating way too many omega-6 fats, which cause you to produce hormones called eicosanoids that actually contribute to bloating and inflammation. So which foods should you be eating?
Healthy citrus fruits
Above all others, nutritionists recommend citrus fruits, especially grapefruit. But don’t discount oranges, limes, kiwis and mangos…. of course, when they are at their peak and not overripe as they can possess large quantities of natural sugars.
So how do citruses help reduce inflammation? The high concentration of vitamin C, vitamin E and flavonoids are ideal to reduce tissue inflammation. Eating just one grapefruit a day for example, can reduce the amount of reactive protein Cs, researchers say.
If you enjoy tomatoes then you’re in luck. Tomatoes aren’t just for salads anymore. The fruit is rich in essential elements such as lycopene, and as you know chock-full of antioxidants. Tomatoes also contain mineral salts, vitamins (A and C) to keep your digestive system healthy, disinfected and act as a cleanser.
Keep in mind a study done by the British Journal of Nutrition which recommends at least one glass of tomato juice during a 12 day period every month. It may seem extreme, but it works.
It’s time to add spinach and broccoli to your diet. Rich in vitamin K, all leafy greens have the necessary tools to fight inflammation. Vitamin K is present in our colons, which means when you elevate your intake you strengthen your organs ability to function and keep your body pure of toxins, stopping inflammation in its tracks.
You’ve never tasted a healthier or beneficial grain. Black rice is a type of cereal that reduces inflammation related to allergies or asthma, particularly because it limits the production of histamines up to 30 %. The study was published in the Journal of Agricultural and Food Chemistry.
Keep in mind that black rice is also one of the most antioxidant and mineral rich grains available, which means it can be a strong tool in weight loss, heart health, preventing diabetes and boosting energy.