In my practice as a Rheumatology Physiotherapist, a lot of my patients ask me about what they should eat in order to prevent inflammation and flare ups.
Rheumatologists around the World believe that the best way to reduce inflammation not only lies in medicine, but also in the food we eat. By following an anti-inflammatory (foods that DO NOT trigger inflammation) diet, we can fight off inflammation.
How does Anti- inflammatory diet help?
- Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
- One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.
Foods that Cause Inflammation (Inflammatory Food)
- Refined Carbohydrates: White Bread and Pastries.
- Fried Food
- Soda and other sweet beverages
- Red Meat: Burger/steaks/hotdogs/sausages
Non- Inflammatory Food
- Tomatoes
- Olive oil
- Green Leafy vegetables (Spinach/ Kale)
- Nuts (almonds and Walnut)
- Fatty Fish (Salmon, mackerel, tuna, sardines)
- Fruits (Strawberries, blueberries, cherry, oranges)
Anti-Inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you are looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,”
PS: Stay Tuned for a detailed Blog on do’s and don’ts of food and arthritis….
