Fight Inflammation Naturally By Eating Foods That Are Anti Inflammatory

Inflammation is a natural part of the human body's immune response. It helps us to heal and for that it is a crucial part of our immune system. However, there are conditions like rheumatoid arthritis and joint pain, when inflammation gets out of control to the point of possibly damaging the body. Eating foods that are high in saturated fat and sugar can easily spur inflammation which often causes over-activity in the immune system, leading to fatigue, joint pain and even damage to the blood vessels.

This means that if you have arthritis, atherosclerosis or any other inflammation-related illness, eating foods that are anti inflammatory can help you control your symptoms and change the course of the disease.

Here is a simple diet plan in order to fight inflammation naturally and effectively by eating foods that are anti inflammatory.

1. Make Friends With Fish

Fish contains 2 crucial omega 3 fatty acids: EPA and DHA acid, both of which are potent anti inflammatories. In order to get the most out of fish's health benefits, it is recommended by experts to eat fish at least twice a week. That way your body will get enough omega 3 fatty acids to fight and prevent inflammation. Stick to eating frozen or fresh cold-water fish, such as salmon, tuna and mackerel.

2. Choose Fats Carefully

In order to eat the foods that are anti inflammatory, you must be careful as to which kind of fats you are taking into your body. Fatty acids are processed in your body to create prostaglandins, which are the main hormones that play a significant part in controlling inflammation. Meals that balance anti and pro-inflammatory fats can cool things off. Foods that are anti inflammatory due to their high healthy fat levels are extra virgin olive oil, fatty cold-water fish, walnuts, coconut oil and flax. Safflower oil, corn oil, sunflower oil and partially hydrogenated oil are to be avoided.

3. Welcome Your Herbivore Side

Vegetables and fruits are packed with anti inflammatory compounds and antioxidants making them one of the most effective foods that are anti inflammatory. The best sources are vegetables and colored fruit, such as strawberries, blueberries, spinach and bell peppers. You can use your dinner plate as a great measuring tool to make sure you're eating enough plant-based foods. Make sure that 2/3 of the plate is covered with some plant-based foods, such as vegetables, fruits or beans and whole grains. The remaining 1/3 of the plate can be filled with lean protein, like fish fillet or chicken breast. Eating turmeric and ginger will also help you fight inflammation as they are one of the most potent anti inflammatory herbs out there.

4. Eat Less Dairy and Wheat

Not paying attention to food sensitivities and intolerances is a good way to get chronic inflammation. As far as the foods go, dairy and wheat are certainly the biggest inflammation triggers out there. If you're suffering from gluten sensitivity or lactose intolerance, you should definitively avoid dairy and wheat, because your stomach will treat them as hostile invaders. Sometimes only one spoonful of ice cream or a bite of bread can shift the immune system into high alert.

5. Stop Eating Sugar

In order to keep your arthritis or joint pain at bay, not eating inflammatory foods is just as equally important as it is to eat foods that are anti inflammatory. Sugary foods are often a problem regarding these conditions, as they cause an eruption in blood-sugar levels. In response to this, the pancreas tries to restore balance by releasing a lot of insulin, which activates the genes which are involved in inflammation.