9 Signs of Inflammation in Your Body, Could an Anti-Inflammatory Diet Help?

At present, the word inflammation is being used a lot in health related discussions. From new scientific discoveries to celebrities and social media influencers, it seems like everyone is talking about this important physiological process and its potential impact on our health. Inflammation is a specific term that you might have heard too. It is related to an increase in persistent, low-grade inflammation in the blood and tissues with age, which is a strong risk factor for many conditions and diseases. So, can an anti-inflammatory diet help reduce inflammation? Let’s take a look. What is inflammation? When our body is injured or encounters an infection, it activates its defense mechanisms to protect itself. It does this by instructing our cells to fight off the invader.

This fighting process causes inflammation, which often manifests as swelling, redness, and pain. In the short term, inflammation is a sign that your body is healing, whether it’s from a knee injury or a cold. If the inflammation persists for a long time then it is called chronic. This could be a sign of a health problem such as arthritis, heart disease, diabetes, dementia or other autoimmune disorders. Symptoms of chronic inflammation may be present for months to years and include: persistent pain extreme fatigue or insomnia joint stiffness skin problems high blood markers (such as C-reactive protein) stomach and intestinal problems (constipation , diarrhea, acid reflux) depression, anxiety, and mood disorders unexpected weight gain or occurrence of frequent colds or flu.

What role does diet play? The connection between food and inflammation is well known. Overall, certain food components may activate the immune system by producing pro-inflammatory cytokines (small proteins important in cell signaling) or by reducing the production of anti-inflammatory cytokines. Long-term pro-inflammatory diets can increase inflammation in the body. This type of diet is typically low in fresh produce such as fruits, vegetables, and whole grains, and high in commercially baked goods, fried foods, added sugars, and red and processed meat. In contrast, anti-inflammatory diets are associated with less inflammation in the body. There is no one anti-inflammatory diet. Two well-recognized, evidence-supported examples are the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH). An anti-inflammatory diet usually includes the following elements: 1. Rich in antioxidants.

These compounds help the body fight free radicals, or unstable molecules, which in high amounts have been linked to diseases such as cancer and heart disease. The best way to consume antioxidants is to eat lots of fruits and vegetables. Research shows that frozen, dried and canned fruits and vegetables can be just as good as fresh 2. Rich in healthy, unsaturated fatty acids. Monounsaturated fats and omega-3-fatty acids are found in fish (sardines, mackerel, salmon and tuna), seeds, nuts and plant-based oils (olive oil and flaxseed oil). 3. High in fiber and prebiotics. Carrots, cauliflower, broccoli and leafy vegetables are good sources of fiber. Prebiotics promote the growth of beneficial microorganisms in our intestines and can be obtained from onions, asparagus, garlic, bananas, lentils and legumes. 4. Low in processed foods. These contain refined carbohydrates (pastries, pies, drinks, fried foods and processed meats).

Rheumatoid arthritis, dementia, depression There is mixed evidence for the role of an anti-inflammatory diet in rheumatoid arthritis pain management. A recent 2021 systematic review (where researchers carefully synthesize and examine the available evidence on a topic) found that eating an anti-inflammatory diet significantly reduced pain in people with rheumatoid arthritis compared to other diets. It happens. However, 12 of the studies included in the review had a high risk of bias – possibly because people knew they were eating healthy food – so confidence in the evidence was low. Inflammation is strongly involved in the development of neurodegenerative diseases such as Alzheimer’s disease and related dementias, and evidence suggests that anti-inflammatory diets may help protect the brain. A 2016 review suggested that anti-inflammatory diets may be protective against cognitive impairment and dementia, but further large randomized controlled trials are needed.

A 2021 study followed 1,059 people for three years and observed their diets. They reported that those consuming a higher anti-inflammatory diet had an increased risk of developing dementia. Inflammation has also been linked to mental health, with people eating an anti-inflammatory diet having more symptoms of depression. Diet is a fundamental element of a lifestyle approach to managing anxiety and mental health. More comprehensively, a 2021 review paper examined recent research related to anti-inflammatory diets and their effects on reducing inflammation associated with aging. It found that compounds commonly found in anti-inflammatory diets may help reduce the inflammatory process triggered by diseases and unhealthy diets. What about turmeric? Turmeric is promoted on social media for its anti-inflammatory properties. This is due to a specific compound called curcumin, which gives turmeric its characteristic yellow colour.

Research suggests that curcumin may act as an anti-inflammatory agent in the body but there is a lack of high-quality clinical trials in humans. Most existing studies have been conducted in laboratory settings using cells or animals. So it’s not clear what amounts of curcumin are needed to see anti-inflammatory benefits or how well we absorb it. Overall, adding turmeric to your diet may provide some health benefits to your body, but don’t rely on it to prevent or treat disease. Inflammation is a major factor in the relationship between safe eating habits and many health conditions. Eating an anti-inflammatory diet is considered safe, supports health, and may prevent future illnesses. If you’re looking for specific dietary advice or an anti-inflammatory eating plan, the best course of action is to speak with an accredited dietitian.

Disclaimer: IndiaTheNews has not edited this news. This news has been published from PTI-language feed.

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