Risks of Chronic Inflammation
by Admin
Posted on 27-02-2025 05:10 PM
Chronic inflammation poses serious long-term health risks, affecting hundreds of millions of people around the world. But you don’t have to sit back and allow inflammation to persist and cause damage to your body. Modifying certain lifestyle factors, especially
diet
, can significantly reduce chronic inflammation. Focus on eliminating inflammatory, omega-6-rich junk foods and processed sugars first — and replacing them with whole foods. Then you can gradually add potent anti-inflammatory foods — including berries, leafy greens, alliums, turmeric, ginger, nuts and seeds, cacao, and other inflammation-fighting foods — to your diet. Adopting an anti-inflammatory diet can help you stave off chronic disease and live a healthier, longer life.
More on Diet & Weight Management
Rather than focusing too much on specific foods, oliveira recommends two plant-based diets as guides for getting a range of anti-inflammatory foods:
the mediterranean diet is a way of eating that’s based on the traditional eating habits of people in the mediterranean region, such as italy, greece, and spain. It emphasizes eating more whole foods than ultra-processed foods that contain many additives. The dash (dietary approaches to stop hypertension) diet is a nutrition plan designed to help heart health. It emphasizes nutrient-rich, whole foods that also lower inflammation. Both of these diets not only reduce inflammation but also improve overall health and may extend longevity.
The ketogenic diet’s impact extends beyond weight loss, influencing inflammation levels and overall wellness. Its effects on heart health and oxidative stress contribute to a holistic approach to health management.
Many studies have shown that an integrative lifestyle, meaning a life that combines natural healing with pharmaceutical approaches, is far more beneficial in treating chronic pain than medication alone (philpot & johnson, 2019). Nutrition is one of the key components in everyone’s lifestyle that can improve or counteract the many effects of chronic pain on the body. Diet quality, nutrient density, and weight management are all involved in changing pain physiology (field et al. , 2020). Proper nutrition is required for all cells in the body to function optimally, with immune cells being no exception. Immune cells must receive the nutrients they need to perform their job.
Increasing daily intake of fruits and vegetables is highly recommended because they benefit heart health and weight management while promoting overall health. However, it is always a good idea to talk to your doctor before starting new supplements or making changes to your diet, especially if you have kidney, liver, or heart problems. For example, eating too many potassium-rich fruits and vegetables can harm patients with kidney disease because their bodies don't eliminate potassium as effectively as healthy individuals, leading to dangerously high blood potassium levels. Additionally, changing the daily intake of green, leafy greens can interfere with the effectiveness of anticoagulants like warfarin (coumadin).
10. Extra virgin olive oil
Cook with unsaturated fats like extra virgin olive oil most often. Use neutral tasting oils for higher-heat cooking, like avocado oil, expeller-pressed canola or sunflower oil. Stay away from trans fats. These are present in deep fried foods and anything with partially hydrogenated oils. Also, try to limit your intake of saturated fats. These include butter, fatty meats, poultry skin, processed meats, cheeses and other high-fat dairy products, coconut oil, palm oil, and cocoa butter.