September 20, 2018
8 Quick Tips To Eat Away Inflammation
Include as much fresh food as possible – and minimize your consumption of processed foods and fast food. Bioactive compounds occur in plant foods, carotenoids and flavonoids and help modulate inflammatory and immunological processes.
Decrease Animal Proteins
Sources of protein vary considerably in terms of quality and source. Plant-based proteins such as legumes and nuts, which also provide added fibre, offer an array of nutrients that are highly digestible.
Lower Your GI/GL
Choose foods that are lower on the glycemic index and have lower glycemic loads to prevent rising glucose levels that create insulin spikes that ultimately promote inflammation.
Cook with Extra Virgin Olive Oil
Avoid mixed vegetable oils and any partially hydrogenated oils when cooking. Both the type and quantity of fats in our diet are linked with inflammation.
Eat Omega 3’s
Omega-3 three fatty acids can inhibit cytokine release which may result in lower circulating C-reactive protein levels which are markers of inflammation in the body. Include salmon, hemps and flaxseeds, walnuts or take a fish oil supplement in your diet.
Up Your Fibre
Dietary fibre has been associated with positive anti-inflammatory effects. Increase your consumption by including a variety of fibre rich foods such as raspberries and blueberries.
Up Your Phytonutrients
Try green juice made from green leafy vegetables packed with antioxidants like vitamin A, C and K – which protect the brain from oxidative stress.
Exercise, try yoga, or meditate to make time to rest and relax – which aids digestion.