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Anti-Inflammatory DietDiet 

The Best Anti-Inflammatory Food

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Inflammation is a protective response by the body against the foreign agents and microorganisms. The body releases certain chemicals and cells that engulf the offending agent.  It heals the body from injuries and infections. The protective response elicited by the body through the WBCs and several chemicals in response to foreign particles is known as inflammation. The body is protected from damaging agents like bacteria, viruses and other microorganisms in this way.  

For a person dealing with an autoimmune disease like lupus, reducing inflammation within the body is something that can be vital in managing lupus disease activity and lupus symptoms.  If you currently do not monitor your lupus diet, you may want to consider incorporating anti-inflammatory foods into your diet and see if it helps with inflammation and symptoms like joint pain and swelling.

While there are many options out there for an anti-inflammatory diet, (popular ones include the AIP diet) it is recommended that you make a lifestyle change as opposed to a short term diet that you may not be able to sustain for long term. Even making small changes can help you feel a lot better!

 

What is the importance of anti-inflammatory diet?

If your inflammation markers are good, why do you need to take anti-inflammatory diet?

Here is the answer; Inflammation is a silent enemy as it is responsible for inner destruction and process of aging. Inflammation for a limited period is good but chronic inflammation is something to worry about. Lupus causes widespread inflammation throughout the body and there are foods that are known to increase inflammation.  This increased inflammation could cause you to flare or increase your symptoms like swelling and joint pain.

There are numerous factors that can trigger chronic inflammation in the body and speed up the process of again and tissue destruction. Stress can also cause chronic inflammation and damage the tissues.  Stress has been known to be a major trigger in lupus flares.

Sometimes, we are not even aware of the inflammatory process going inside our body.  When considering ways to reduce inflammation and lupus flares, you may want to take a look at your current diet.  If you are looking for a way to easily monitor body inflammation, you may want to consider  an anti-inflammatory diet. An anti-inflammatory diet can suppress the ongoing damaging inflammatory processes while keeping our inner tissues healthy and intact.

 

What does an anti-inflammatory diet include?

The anti-inflammatory diet emphasizes natural food with antioxidants that guard the body. It discourages the use of processed, refined and synthetic eatables. You can eat a lot of fruits, vegetables as they are full of healthy nutrients like vitamins, minerals, phytonutrients, and antioxidants.  It also pays stress on the intake of omega-3 fatty acids as it helps to reduce inflammation.

In fact, it is not a typical diet plan but a permanent lifestyle that you should be able to sustain.  Harvard Health recommends an anti-inflammatory diet plan like the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Many studies have shown the fact that inflammation can ensure even in the presence of foreign particles of microorganisms like viruses and bacteria. Tension, sedentary lifestyle, and lack of exercise can also cause the release of certain inflammatory substances that can cause inflammation.

It is an established fact that ulcers are caused by prolonged stress by means of inflammation. As anti-inflammatory diets are not restrictive and are easy to take and make so one should not take chance and should start consuming these healthy foods.  

 

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Best Anti Inflammatory Foods Lupus Autoimmune

Best Anti-inflammatory Foods:

After learning some about the importance of an inflammatory diet, let’s move to our main point, i.e. the anti-inflammatory foods.  It is important to note that anti-inflammatory foods are plentiful and there are a few changes you may need to make, but following an anti-inflammation diet does not have to be extremely restrictive.  You just need to have the right information and increase the amount of the right foods.  Start being more conscious about the food choices you are making and be sure to increase anti-inflammatory foods to help combat inflammation within the body.

Fruits & Vegetables:

fruits & Veggies anti inflammation

 

Vegetables, fruits, and berries are all rich in needed nutrients such as fiber, minerals, vitamins, phytochemicals and antioxidants. Choose a variety of whole fruits and green vegetables.

 

Food that fights inflammation
Food that fights inflammation

 

Some examples of healthy fruits and veggies are:

  1. Apples

  2. Broccoli

  3. Strawberries

  4. Spinach

  5. Blueberries

  6. Oranges

  7. Carrots

  8. Olives

  9. Avocado

  10. Kale

This is just a short list to clear your idea. Of course, there are many other vegetables and fruits too that can help you in this regard. 

 


Fats & Oils:

Monosaturated fats, unsaturated fats, and Omega-3 fatty acids are an important part of the anti-inflammatory diet. All of these fatty foods help to reduce inflammation. Examples are:

  1. Rice bran oil

  2. Canola oil

  3. Olive oil

  4. Walnut oil

 

Protein sources:

anti inflammation protein

Seafood is the main source of anti-inflammatory proteinaceous foods. However, there are some plant-based foods that are rich in proteins and should be made a part of the anti-inflammatory diet. Below are some examples:

  1. Tuna

  2. Trout

  3. Sardines

  4. Salmon

  5. Non-fat yogurt

  6. Soy foods

 

Healthy Beverages:

Instead of unhealthy flavor rich soda drinks, drink filtered water, pure juices, low-fat milk, and herbal tea.

Anti-inflammatory diet tips:

Here are some helpful tips to incorporating an anti-inflammatory diet into your lifestyle.

  • Cook with canola oil or olive oil.

  • Snack on nuts, seeds and whole fruits instead of candy and cookies.

  • Try oatmeal with walnuts and fresh berries for breakfast.

  • Try eating less red meat and more fish.

  • Avoid added sugars.

  • Make it habit to increase your vegetable intake.  Juicing can help.

  • Try to avoid deep-fried foods.

  • Cut out processed foods.

 

In a nutshell, the anti-inflammatory diet should be considered as an essential part of healthy living.  Even for people are not suffering from an inflammatory disease like lupus can benefit from an anti-inflammatory diet.  It is important to realize this is a lifestyle change more than a fad diet that most people are used to.  It is important to nourish your body from the inside out and incorporating an anti-inflammation diet can help you do that.  

 


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