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® Health Tips to look younger and live longer...
The Anti-Inflammatory Grocery List Acute inflammation is the process of your immune system becoming activated in order to heal ailments such as a cut or an infection. Chronic inflammation, on the other hand, is when parts of your body are continuously inflamed for various non- acute reasons, such as longstanding ill- ness, poor diet, lack of exercise, stress, smoking, or environmental factors such as pollution. This type of inflammation in the body is dangerous because it could poten- tially damage tissues, and research has shown that it contributes to certain dis- eases in your body such as arthritis, heart disease, Alzheimer’s, and even cancer. Fight inflammation in your body by clean- ing up your diet and making sure you are feeding yourself the healthiest foods pos- sible. What Are Anti-Inflammatory Foods? There are two types of foods that are important to know about: pro-inflammato- ry foods and anti-inflammatory foods. Pro-inflammatory foods are those that contain unhealthy ingredients that can cause an adverse reaction, and therefore inflammation,
in the body. Highly
processed foods are the biggest culprit due to their bad fats and preservatives, but white starches, sugar, certain types of bread, and even red meat can also be to blame. Conversely, anti-inflammatory foods inhibit or deactivate certain pro- inflammatory chemicals, receptors, or processes in the body to reduce inflamma- tion. The best way to guarantee you are eating anti-inflammatory foods is to pack your diet with clean, natural, healthy foods.
Fruits and Vegetables Fruits and vegetables are some of the healthiest items you can eat to nourish your body, which is why they are an important component to keeping your body free from inflammation. Make sure when shopping for fruits and veggies to buy a variety of colors in order to ensure optimal benefits. Carotenoids, a pigment that is red, yellow, or orange in color; antioxidants found in dark berries; and vit- amins in dark leafy greens are all essential for healthy living. Whole Grains In an average American diet, processed grains are most commonly consumed. White starches such as white rice and pasta are the go-to carbohydrates, as are processed grains in the form of chips and crackers. These types of foods are all pro- inflammatory. Switch to whole grains such as quinoa, brown rice, buckwheat, and others to reap the anti-inflammatory benefits. The reason these types of grains are better for the body is because they are digested at a slower rate and therefore do not spike blood sugar or cause excess inflammation. Just remember that many types of grains still contain gluten and therefore you should avoid them if you have celiac disease or gluten sensitivity. Seafood and Lean Meat Red meat contains bad fats that have been linked to a series of health issues. Fish is the way to go when seeking a healthier, inflammation-free diet because of all the healthy omega-3 fatty acids they contain. Additionally, lean meats and poultry are beneficial to add to your diet in modera- tion.
Healthy Fats The polyphenols found in extra-virgin olive oil are among the best components of your diet because they are strong antioxidants and the most abundant antioxidants in the diet. Other healthy fats like avocados and nuts are also great to calm inflammation. Swap out fatty, processed foods in your diet with heart- healthy fats for an improvement in your well-being. Spices Fresh herbs and spices such as ginger, turmeric, and cinnamon are well known anti-inflammatory additions to the diet. Swap out excess salt for fresh herbs and spices when cooking at home for a health- ier and more flavorful dish. Tea Teas are beneficial to your health and soothe your body in many ways. The herbs, spices, and flowers in tea help repair your body from the inside out and add beneficial antioxidants to your diet. Try adding a cup or two of tea into your daily regimen in order to calm your body and improve any inflammation that may be present.
Anti-Inflammatory Ginger Root Tea Ingredients 1 cup water 1/4-inch slice of ginger root 1 lemon wedge, juiced 3 mint leaves Directions 1. Bring the water to a boil in a saucepan or teapot. 2. Place ginger, lemon juice, and mint leaves in
teacup.Add hot water and enjoy!
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www.RealAge.com. All rights reserved. RealAge is a U.S. federally reg- istered trademark of RealAge, Inc. Republication or redistribution of RealAge content is expressly prohibited without the prior written consent of RealAge. RealAge shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. RealAge, Inc. is a consumer-health media company and provider of personalized health information and management tools. These tools motivate health-conscious people like you to look, feel, and actually be many years younger—to Live Life to the Youngest®. RealAge has been featured on national radio and television programs including 20/20, Good Morning America, the Today show, and The Oprah Winfrey Show. RealAge promises to help you improve your health with personalized Grow Younger® strategies. To grow younger is to live healthier for longer. e promise to provide you with the best medical and health information and to do it in a way that is personal, relevant, and meaningful.
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