How do you know if you’re experiencing inflammation?
This is a tricky one! you might not even realize you’re experiencing this type of hidden inflammation within your body, although some physical signs can clue you into it. “you could have redness, puffiness, skin rashes, swelling in your hands and feet,” she says. “you can also experience abdominal distention, when your pants feel tight around your waist. ”other clues can include fatigue, weight gain, achy joints and muscles, headaches and gastrointestinal issues. You may also be more prone to getting colds and the flu, and when you do get them, they may linger for weeks. 2. Focus on whole foods Anti-inflammatory foods support a healthier lifestyle and help prevent many chronic conditions. As you add more anti-inflammatory foods to your plate, keep in mind: focus on whole foods: whole foods that are high in antioxidants, omega-3 fatty acids, polyphenols, fiber, and vitamins may be the best choices to lower inflammation. Don’t seek out a cure-all “superfood”: instead of focusing on one food or supplement in hopes of “curing” inflammation, eat a well-balanced diet with a plethora of anti-inflammatory foods. Prep in advance: the anti-inflammatory diet is easier when you plan out healthy recipes and reflect on any
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Anti-Inflammatory Diet: Foods to Eat and Avoid
Many unhealthy foods and dietary patterns that are linked to an increased risk of chronic diseases like diabetes and heart disease also promote inflammation. This fact is not surprising since chronic inflammation is a risk factor for many chronic diseases. The following foods can promote inflammation and should be avoided if you want to eat an anti-inflammatory diet: note: vegan and vegetarian diets are an option for people seeking an anti-inflammation diet. These diets typically prioritize whole foods and plant-based foods that are naturally anti-inflammatory. However, if the idea of shifting to a vegetarian or vegan diet feels overwhelming, you can start by cutting down on red meat and processed meat and replacing them with fatty fish, which contain anti-inflammatory compounds. To get maximum nutritional protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms. Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens. Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them. Eat cruciferous (cabbage-family) vegetables regularly. Include whole soy-based
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