The health benefits of choosing whole foods like fruits, vegetables and whole grains over processed foods are nearly endless. One of the primary benefits of these nutrient-rich foods is that they can reduce inflammation in the body.
Exercise can cause acute or short-term inflammation, which is normal. A proper diet helps keep this inflammation under control. What is most concerning is the potential for chronic inflammation as a result of poor diet, stress and/or improper or overtraining in those who exercise vigorously. This combination puts you at higher risk for injury and illness.
Reducing inflammation in your body can help you train more consistently, recover faster from injuries, perform at your highest level and ultimately prevent chronic disease. Let’s take a closer look at how food combats inflammation.
Carbohydrates, protein and fat are your sources of energy (carbs), the building blocks of cells (protein) and the means to absorb vitamins (fat). Both vitamins and minerals play a crucial role in muscle contraction, blood flow, tissue repair and healing. Some are more important than others.
8 Diet Tips To Fight Inflammation:
1. Whole-grain Starches, Fruits, and Veggies
Nutrient-dense and not stripped of vital vitamins and minerals that help you maintain good health. A variety of whole grains and colorful fruits and veggies ensure you get all the nutrition you need.
2. 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.
3. Skinless Poultry, Fish, Eggs, Legumes
Choose monounsaturated and omega-3 fats, which are thought to neutralize inflammation. Monounsaturated fats are found in olive oil, avocados and nuts. Research shows consumption of these fats is associated with decreased risk of heart disease and cancer, which are associated with inflammation.
4. Limit Red Meat
Especially the high-fat prime rib, bacon, and sausage. Also try to limit processed meats like bologna, salami, and hot dogs. All high in saturated fats which increase inflammation.
5. Monounsaturated and Omega-3 Fats
Omega-3 fatty acids are found in wild salmon and tuna, walnuts, and ground flaxseed. Omega-3 is an essential fat that our bodies cannot make. We must obtain it from dietary sources or supplements. Research shows that this form of fat can decrease inflammation associated with exercise.
6. Limit saturated fat
This includes butter, whole milk, cheese, high-fat red meat and skin on poultry. Our bodies only require a small amount; therefore, daily excess intake will exacerbate the inflammatory response.
7. Avoid Trans-fat
Now illegal, keep away from trans-fats found in prepackaged baked goods, flavored coffee creamers, non-organic peanut butters, and chocolate- or yogurt-coated snacks. Trans-fat decreased good cholesterol, as well as raises, recycles, and reuses inflammatory “bad cholesterol”.
8. Consume a variety of colorful fruits, vegetables and grains from week to week to obtain the most nutritional bang for your buck.
The only way to effectively fight inflammation and lose weight is by creating the right diet and exercise routine, and sticking to it.