Anti-Inflammatory Food

5 Anti-Inflammatory Foods that combats inflammation-related diseases like heart strokes, obesity, cancer, diabetes, non-alcoholic fatty liver includes a diet rich in plant-based food and controlling of refined carbohydrates from the diet. Let us understand inflammation, dietary, and lifestyle changes for a healthy body.


Inflammation is the body’s immune system’s response to outside invaders, such as bacteria and viruses. Its body’s process of fighting against things that harm it, such as infections, injuries, and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system.

The four cardinal signs of inflammation are redness, heat, swelling, and pain.

These days we have inflammation resulting from lifestyle factors, such as obesity, smoking, low sex hormones, older age, a diet that is rich in unhealthful fats and added sugar, stress, sleep problems, and a sedentary existence that can contribute to a range of diseases. These include heart disease, diabetes, rheumatoid arthritis, and Alzheimer’s.

Inflammation plays a vital role in healing, but chronic inflammation may increase the risk of various diseases.

Indeed, chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than 50% of all deaths being attributable to inflammation-related diseases such as ischemic heart disease, stroke, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver.

Chronic inflammation can continue for months or years. One needs to make lifestyle changes to fight inflammation.

Pain and Inflammation

Acute inflammation can cause pain of varying types and severity. Pain may be constant and steady, throbbing and pulsating, stabbing, or pinching. Pain results when the buildup of fluid leads to swelling, and the swollen tissues push against sensitive nerve endings.

Other biochemical processes also occur during inflammation. They affect how nerves behave, and this can contribute to pain.

Reduce Inflammation by Anti-inflammatory Diet

Anti-inflammatory Diet
Anti-inflammatory Diet

Doctors are learning that one of the best ways to combat inflammation comes not from the pharmacy, but from the grocery store. By following an anti-inflammatory diet you can ward off inflammation for good.

Harmful Foods for Inflammation

All refined carbohydrates, such as white bread and pastries. French fries and other fried foods, soda and other sugar-sweetened beverages, dairy products, red meat (burgers, steaks) and processed meat (hot dogs, sausage) cause inflammation.

Related: High Carb Foods: How it Affects our Body

5 Anti-Inflammatory Food

To reduce levels of inflammation, aim for an overall healthy diet. Anti-inflammatory eating, should include a diet rich in plant based food, whole grains, nuts, fish, and healthy oils.

Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

  1. Diet rich in Greens and Microgreens to alkalize your body and to combat inflammation. Related: Winter Greens-Bathua Natural Laxative
  2. Healthy fats that include (desi ghee, avocados, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil) to manage mood disorders, fight fatigue, and even control your weight.
  3. Fruits such as strawberries, blueberries, apples, cherries, and oranges that are high in natural antioxidants and polyphenols—protective compounds found in plants.
  4. Turmeric is a brilliant India patented spice that has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.
  5. Ginger is an anti-inflammatory spice that reduces swelling. It’s helpful for treating symptoms of both rheumatoid arthritis and osteoarthritis. Recent studies on ginger have indicated it can help with inflammation — whether you eat it, drink it, or use it on the skin. 

Easy Lifestyle Changes to Combat Inflammation

Anti-Inflammatory Food: A Bowl of Salad Everyday
Anti-Inflammatory Food: A Bowl of Salad Everyday
  1. Eat a bowl of salad every day.
  2. Exercise Daily.
  3. Go to bed on time.
  4. Take a break from alcohol.
  5. Be gentle to your gut.
  6. Consider a fast once a week.

Learn the Simple Ways for Ayurveda Lifestyle

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