Benefits of Anti- Inflammatory Diet to Your Health by, Richard Uzelac
What is Inflammation and How Can it Hurt You?
Inflammation is your body’s natural response to protect itself against harm. It occurs when a stimulus or injury triggers inflammation molecules called cytokines. The cytokine molecules send signals that alert the immune system to mobilize white blood cells, which surround and protect the area creating redness and swelling, for example, when you bang your head or knee. Thus, inflammation is essential—without it, uncomplicated injuries could fester or rot, and simple infections could be fatal
Two types of inflammation: Acute and Chronic. Acute inflammation is short and goes away within hours or days while chronic inflammation can last months or even years.
Acute Inflammation: Acute inflammation is the response to a sudden injury to tissue, like cutting your finger. It can cause swelling, redness, warmth, and tenderness.
Chronic inflammation: Occurs in your body and persist even when there is no sign of infection or irritation. It’s a problem because it can lead to serious damage — for example, in rheumatoid arthritis, inflammatory cells and substances attack joint tissues leading to an inflammation that comes and goes and can cause severe damage to joints with pain and deformities.
Importance of Having an Anti- Inflammatory Diet by Richard Uzelac
While we now know what inflammation is and dive deeper into it, we realize how serious it is. Have you heard of an old adage from Benjamin Franklin “An ounce of prevention is worth a pound of cure.”? That sounds right, having acute and chronic inflammation would lead to serious inflammation. Because the proteins involved in acute inflammation and chronic inflammation are ready for mutation at any time after many days in this process. Cell mutation of these proteins will result in the deregulation of entire inflammation process, thus resulting in a number of inflammatory disorders such as:
- Fatty liver disease Endometriosis
- Diabetes: Type 1 diabetes mellitus and Type 2 diabetes mellitus
- Inflammatory Bowel Disease (Ibd)
- Asthma
- Rheumatoid Arthritis
- Obesity
- Alzheimer’s Disease
- Heart Attacks
- Cancers
- Liver Diseases
- Kidney Diseases
- Epilepsy
- Pulmonary Disease, and many more.
An anti-inflammatory diet is not a weight loss plan. However, you will likely lose weight while on this diet as your body works to heal itself from food that is no longer compatible with its needs.And once you get started, you’ll probably start to feel better overall.
Here are the recommended foods to avoid inflammatory diseases.
- Unnatural Sweeteners, and Extreme Sugar Intake
- Deep Fried Food
- Stale Fruit
- Alcoholic Drinks or Beverages
- Red Meat and Commercial, Processed Meat
- Processed Cooking Oil
- Too Many Carbohydrates or Pastries Especially Commercial Baked Items
- Dairy Products
- Margarine
- Shortening and Lard
- Sodas
- Chips or Junk Foods
- Canned Foods
Popular Anti-Inflammatory Diets Recommended by Richard Uzelac
Mediterranean Diet and Dash Diet
The Mediterranean diet is a healthy lifestyle diet that includes rich nutrients like fruits, whole grains, fish, nuts and healthy oils. It’s made up of mainly plant-based foods and a limited amount of dairy products and oil. The diet specializes in the consumption of whole grains, fruits, vegetables, and olive oil, as well as beans and especially fish.
Here is a guide link https://memory.ucsf.edu/sites/memory.ucsf.edu/files/MediterraneanDietHandout.pdf
The DASH diet – Stands for Dietary Approaches to Stop Hypertension, a low-fat, high-fiber eating plan with no limits on the number of daily servings of fruits, vegetables, and low-fat dairy foods you can eat. (Your doctor may recommend additional servings of whole grains and alcohol in moderation.) The DASH diet requires a large number of fruit and vegetable servings, which works well for most people. The goal is to cut back or reduce foods that are high in saturated fat, cholesterol and trans fats. Here is a valuable information about DASH Diet https://www.diabetes.co.uk/diet/dash-diet.html
Both the DASH diet and the Mediterranean diet are great diets, but they do have a few differences. The Mediterranean comes with eating more seafood due to the lifestyle of people surrounding the Mediterranean sea. The Mediterranean diet is more restrictive in nature than the DASH diet, which allows more lean meat to be consumed.
Other Ways to Avoid Inflammatory Diseases – Richard Uzalec
You can help reduce inflammation in your body through a variety of different things.
- Making time to exercise
- Sleeping well
- Coping with stress and
- Having an anti-inflammatory diet
These are major factors you should consider when it comes to getting rid of inflammation. And another factor is HYDRATION. Water is the source for carrying toxins out of your body and carrying nutrients back into your body, so you need to make sure you’re drinking enough water each day.
In Summary
As the world becomes more and more busy, we find ourselves spending most of our time at work or on the go and forgetting about the importance of eating healthy, but you have to keep in mind that life is short so live healthily. I have adopted healthy living for over 30 years and now that I’m in my 60’s I can say it all paid off . Remember, it’s up to you what approach works best for you based on your lifestyle, symptoms and individual history. Even if you don’t know much about key topics like fat, weight and heart disease, chances are you can lower your risk of many chronic illnesses by adopting a healthy lifestyle. – Richard Uzalec
