Following an Anti-Inflammatory Diet
As you switch to an anti-inflammatory diet, you should start by eating more of the foods you already like. You should also try new foods and keep your diet flexible. Adding healthy fats and putting fruits and vegetables first can make a big difference in how much inflammation is in the body.
Eat more of the foods you like. Changing to a diet that reduces inflammation shouldn’t mean turning your life upside down. Focus on eating more of the foods you already like that help reduce inflammation, and the other foods will fall away on their own.
Keep an open mind. Try new foods and new ways to make foods you didn’t like before. You don’t have to eat vegetables, beans, or grains without any seasoning. The herbs and spices used in these recipes will help bring out the flavor.
Take care of your own needs and wants. This book has recipes and plans for making meals that are meant to be flexible. If you have allergies or preferences about food, make changes to meet your needs. I’ll give you tips and suggestions along the way so that it’s easy for you to change.Use healthy fats instead. Use fats and oils that come from plants when you cook. Use fats like olive oil and coconut oil, and add lots of omega-3-rich foods like chia and flax seeds, walnuts, and fatty fish.
Think about snacks. Choose from fruits, vegetables, nuts, seeds, and homemade dips and spreads when you want a snack. This book has a lot of plans for making snacks, so you don’t have to buy chips or crackers in a package.
Fruits and vegetables should be part of every meal. On a diet plan to reduce inflammation, you will eat mostly fruits and vegetables. By buying fresh and frozen fruits and vegetables, you’ll be able to include them in every meal and snack, making it easy to reach your daily goals.
Choices in Lifestyle That Will Help Support Your Recovery
To calm inflammation in the body, you need to do more than just change what you eat. A holistic approach will give you the best health results. By focusing on a lifestyle that reduces inflammation, you can set up a situation that will help you permanently reduce chronic inflammation. Here are some things you can do to back up the good changes you’re making to your diet.
Exercise daily. There is clear evidence that more exercise leads to less inflammation in the body.
The US Department of Health and Human Services recommend 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity, plus two days of strength training every week.
Lessen your worry. Managing stress is a key part of keeping your body healthy. Inflammation can be made worse by both physical stress like chronic pain and mental or emotional stress like family or work problems, social problems, or long-term depression and anxiety. There are many ways to deal with stress, such as spending time with friends and family, being alone, going outside, exercising, meditating, taking deep breaths, or getting help from a mental health professional.
Focus on sleep. Lack of sleep can lead to inflammation, weight gain, and a weaker immune system. One of the best things you can do for your health is to make sleep a top priority.
Fix the stomach. We are learning more and more about how important a healthy microbiome (a group of bacteria) is in the digestive tract, especially in the lower intestines and colon, thanks to ongoing research. Preliminary research shows that a diet high in fiber and low in inflammatory foods may help keep the digestive tract healthy.
Reduce toxic exposure. Some people may have an inflammatory toxic loaddue to the buildup of toxic substances like mercury, lead, air pollutants, BPA, dioxins, phthalates, and others. Inflammation can also be caused by cigarettes, cigars, or electronic cigarettes. Even though it’s hard to get rid of all toxins in the modern world, it’s important to take steps to limit your exposure.