How to Beat Inflammation with Diet and Nutrition
Inflammation is a normal bodily response that can be triggered by injury, disease, or even stress. But when inflammation becomes chronic and persistent, it can lead to serious health problems. Luckily, there are many ways to manage and reduce inflammation through diet and nutrition, from simple lifestyle changes to more complex dietary regimens. Let’s explore some of the best ways to combat inflammation with nutrition.
Eliminate Refined Sugars
Refined sugars have been linked to numerous diseases and health problems, including inflammation. Cutting out processed foods like candy bars and sugary sodas is an easy way to reduce your intake of refined sugars—and your risk of inflammation. You should also avoid artificial sweeteners like aspartame, which have been shown to increase levels of inflammatory cytokines.
Eat More Antioxidant-Rich Foods
Antioxidants are substances that help protect cells from damage caused by free radicals—molecules that can cause inflammation in the body. Eating antioxidant-rich foods like berries, leafy greens, nuts, seeds, legumes, and olive oil can help fight inflammation by neutralizing free radicals in the body.
Increase Your Omega-3 Intake
Omega-3 fatty acids are essential fatty acids found in fish oil and certain plant oils like flaxseed oil. Studies have shown that omega-3 fatty acids can reduce inflammation by decreasing the body's production of pro-inflammatory chemicals like prostaglandins and leukotrienes. Try adding more fish such as salmon or tuna into your diet or taking a daily fish oil supplement to increase your omega-3 intake.
Conclusion
If you suffer from chronic inflammation or want to prevent it in the first place, making changes to your diet is one of the best ways you can do it. Eliminating refined sugars from your diet is an easy way to start reducing inflammation right away; eating more antioxidant-rich foods will also help protect against cell damage caused by free radicals; and increasing your omega-3 intake will decrease the production of pro-inflammatory chemicals in your body. With these simple steps you'll be on your way to feeling better in no time!
