As dumb as it sounds, processed foods lead to inflammation whereas whole foods like fruits, vegetables, and whole grains are anti-inflammatory. Even when dieting, inflammatory disease can run rampant in your system, making it impossible to lose weight.
Exercise can even cause acute inflammation. The right diet can help keep it under control, while this only lasts a short time and is normal. However, a poor diet can result in chronic inflammation. Stress and over-exercising can also lead to chronic inflammation. The combination of these things puts you at risk.
Injury and Illness
Inflammation is when the body is trying to protect itself. Long-term inflammation can lead to several diseases and conditions including some cancers, rheumatoid arthritis, periodontitis, and heart disease. When vascular or muscular tissue swells to protect itself, it also risks slowing down specific processes.
How can you prevent inflammation naturally? There are supplements to consider, foods to avoid and a proper diet to follow. Reducing inflammation can help you exercise more consistently, recover more quickly, prevent disease, and perform at your highest level.
7 Diet Tips to Fight Inflammation:
Limit the Red Meat – Especially the high-fat prime rib, bacon, and sausage. Also try to limit processed meats like bologna, salami and hot dogs. All these are high in saturated fats, which increase inflammation.
Skinless Poultry, Fish, Eggs and Legume -These are quality sources of protein, vitamin D, calcium, probiotics and unsaturated fats. Don’t forget about all the nuts and seeds that are legumes, as well as fat-free Greek yogurt.
Monounsaturated and Omega-3 Fats – Consuming these fats is associated with a decreased risk of heart disease and cancer. Found in avocados, nuts, and olive oil, these “healthy fats” are thought to neutralize inflammation, making it actually possible to lose weight. Omega-3s are found in salmon, tuna, walnuts and ground flaxseed. The only way to get this essential fat is from dietary sources, so find your favorite and eat up to decrease inflammation.
Whole-grain Starches, Fruits and Veggies – A variety of whole grains and colorful fruits and veggies ensure you get all the nutrition you need.
Limit Refined Starches – White starches and added sugars (white or brown) provide unhealthy energy and very few nutrients – if any. Refined sugars and starches promote inflammatory symptoms like elevated blood sugar levels and weight gain.
Limit Saturated Fat – We only need a small amount of this fat – excess instigates an inflammatory response. Butter, whole milk, cheese, high-fat red meat and skin on poultry need to go.
Avoid Trans-fat – keep away from trans-fats found in prepackaged baked goods, non-organic peanut butters, flavored coffee creamers and chocolate- or yogurt-coated snacks.
Vitamins and minerals play crucial roles in muscle contraction, blood flow, tissue repair, and the inflammatory response. There’s more to reducing inflammation to lose weight more effectively, like getting the proper amounts of minerals and dietary supplements, and not over-exerting yourself during exercises.
Creating the right diet, make an exercise routine and sticking to it is the only way to effectively fight inflammation and lose weight.