By Bobbie Randall
February 19, 2014
When something is inflamed, it is irritated, in flames, infected or just plain angry. Inflammation occurs in the body for many reasons and it usually is accompanied with pain. Inflammation hurts.
It is also an indication of an increased risk for various chronic illnesses. Cardiovascular disease, cancer, diabetes, and arthritis can be traced to inflammation.
The body’s immune system is the first line of defense against inflammation. The process of chronic inflammation to disease involves many different biological pathways.
Nutrition plays a key role in both promoting anti-inflammatory responses and combating harmful processes from occurring. The research is undeniable, intake can affect the immune system and disease.
Excess calorie intake increases the incidence of inflammation. The same holds true for eating too many carbohydrates. In fact, diets high in sugar and fat actually stimulate inflammation and directly increase the risk of disease.
To reduce inflammation in the body boost the intake of fruits and vegetables. Choose ones that are deep green, orange, yellow and purple. Serving sizes are small: ½ cup of cooked or frozen or 1 cup of raw fruits or vegetables. Aim to eat at least 5 servings daily.
Cut back on the fat and when possible cook with olive oil as much as possible. Snack on walnuts instead of greasy snack ships. Walnuts have the healthy kind of fats that are good for your heart. A small handful a day is enough to make a difference.
Whole grain foods contain more fiber and with this fiber comes more nutrients. Replace white potatoes with sweet potatoes. Fried sweet potatoes are not a healthy way to eat this deep yellow vegetables.
Eat fewer fast foods. If you have to eat at fast food restaurants, order a grilled chicken sandwich without the mayonnaise or a salad with vinaigrette. Kids Meals often contain interchangeable healthier options and come in smaller portions.
Fatty fish such as salmon contains more healthy fats than beef or pork. Omega-3-fatty acids can be obtained from fish or supplements, both are beneficial.
Eat more beans and lentils. They are a great source of protein and can replace high fat meats at mealtimes. Black beans are the King of the Beans.
Sugary drinks such as juice, soda and punch do not fight inflammation, in fact, it encourages it inflammation the body. Diluting juice or cider with water or adding fruit for flavor can enhance the anti-inflammation process.
Dark chocolate and fresh raspberries are loaded with antioxidants that fight inflammation. It does not take a pound of each to be effective, a small handful of each will boost immunities.
An angry body usually requires special attention. The sooner healthy foods are included, the less likely the body will become angry. Your body will thank you.