Inflammation is the body’s natural response to stress, infection, or injury. Acute inflammation is good for your body because it heals different types of wounds. But chronic inflammation comes with adverse effects leading to issues like heart disease, arthritis, and diabetes. This is why you should opt for an anti inflammatory diet to get relief from discomfort, swelling, and other associated health issues. Today, in this blog, you will get to know everything about anti inflammatory diet.
What is Inflammation?
Inflammation is the body’s natural response to protect your body. The immune system releases different chemicals to deal with bodily injury, wounds, and stresses. However, persistent inflammation can lead to various health issues, such as damaging health issues. There are various factors that exacerbate inflammation, such as chronic stress, lack of exercise, and poor diet. This is why you should focus more on a healthy diet and daily exercise to reduce inflammation. Having the right anti inflammatory diet is essential.
Foods to Reduce Swelling in Ankles and Feet
If your ankles and feet are swollen up, then it could be due to poor blood circulation, inflammation, or fluid retention. There are some specific foods that you can use to get rid of this issue. Consume the foods described below.
Berries – Anti Inflammatory Diet
Different kinds of berries constitute a very beneficial diet. Go for blackberries, strawberries, and blueberries, which are rich in antioxidants. These berries alleviate the swelling. This is an important aspect to consider as an anti inflammatory diet.
Leafy Greens – Anti Inflammatory Diet
Consume leafy greens like Swiss chard, kale, and spinach to get essential minerals and vitamins. It will help you fight inflammation. Consider including leafy greens in your anti inflammatory diet.
Fatty Fish – Anti Inflammatory Diet
The presence of omega-3 fatty acids in fatty fish is helpful for your physical well-being due to its anti-inflammatory properties. Fishes like Sardines, Mackerel, and Salmon are the best options for you to consider in this regard. Fatty fishes constitute the major part of your anti inflammatory diet.
Turmeric – Anti Inflammatory Diet
Turmeric has curcumin, which is a useful anti-inflammatory element. This is why turmeric is good for your well-being. Including turmeric in your anti inflammatory diet would be helpful for your physical well-being.
Seeds and Nuts – Anti Inflammatory Diet
You should also have different seeds and nuts as they are amazing sources of healthy fats and anti-inflammatory omega-3s.
Ginger – Anti Inflammatory Diet
Ginger is there in your inflammatory diet due to its digestive and anti inflammatory properties. This is used by many people for its effectiveness and efficiency.
Green Tea – Anti Inflammatory Diet
If you suffer from Chronic inflammation, then green tea would be a great remedy for you to consider. It has so many antioxidants.
Whole Grains – Anti Inflammatory Diet
You should also have whole grains as an essential part of your diet. Consume oats, quinoa, and brown rice to reduce inflammation and promote gut health.
30-Day Anti Inflammatory Diet Plan for You
It would be better for you to adopt a 30-day anti inflammatory diet plan to promote better health and well-being. Check out the below-given anti inflammatory diet:
Day 1-10: Cleansing and Preparation
- Breakfast: Soak the oats from the previous night. Have the oats with fresh berries, almond milk, and chia seeds in the morning.
- Lunch: Having a quinoa salad with cherry tomatoes, spinach, and a lemon-tahini dressing would be ideal for you.
- Snack: Green tea and walnuts would be enough.
- Dinner: You can have grilled salmon with sweet potato and steamed broccoli.
11th – 20th Day: Building Momentum
- Breakfast: Have a smoothie made with flaxseeds, ginger, pineapple and kale.
- Lunch: Opt for lentil with an avocado toast. Make the toast using whole-grain bread.
- Snack: Go for carrot sticks with hummus.
- Dinner: It would be good for you to have stir-fried tofu along with brown rice and mixed vegetables.
Day 21-30: Refining Habit
- Breakfast: Consume spinach with scrambled eggs. It is better to include a slice of bread for diabetic people.
- Lunch: Opting for grilled chicken along with kale and quinoa salad is ideal.
- Snack: You can have almonds and some dark chocolate (above 70%).
- Dinner: Have baked cod with asparagus. Include a side dish of mashed cauliflower.
Finding the Best Bread for Diabetic People: Essential for Anti Inflammatory Diet
Bread could be a villain in your diet, especially if you are suffering from diabetes. This is why you are required to opt for the right bread to maintain healthy sugar levels and reduce inflammation. Consider the below-described bread options:
Whole Grain Bread
Always try to consume whole-grain bread because it is loaded with various essential nutrients and fiber. It reduces inflammation and supports your gut health.
Sprouted Grain Bread
This is another useful bread type that comes with a low glycemic index. It is also quite easy for you to digest.
Almond Flour Bread
It is a low-carb, gluten-free bread option for you to consider. It contains anti-inflammatory properties and healthy fats.
Sourdough Bread
This fermented bread increases effective nutrient absorption with its reduced glycemic load. Including this bread in your diet would be essential and useful for your physical well-being and health.
Anti-Inflammatory Supplement: A Relief Factor
Despite consuming the right food as your anti inflammatory diet, you should also opt for some anti-inflammatory supplements. This will act as a relief factor, which is useful in alleviating inflammation and pain. This effectively combines different ingredients like omega-3s, turmeric, and resveratrol to promote mobility and joint health. Prior to using such a supplement, you should always consult a professional doctor or physician.
Natural Anti Inflammatory Foods to Consider
If you are into consuming natural food, then there is an abundant supply for you. Opting for these food options helps you fight inflammation. Consider the food options described below.
- Avocados: Avocados are good for you because they contain antioxidants and monounsaturated fats.
- Pepper: You can have chili peppers and bell peppers as they contain antioxidants and vitamin C.
- Tomatoes: Tomatoes, being a good source of lycopene, come with useful anti-inflammatory effects.
- Mushrooms: There are different kinds of mushrooms, such as maitake and shiitake, that you should include in your diet for their anti inflammatory properties.
Beverages with Anti Inflammatory Properties
Your drink is as important as your food when it comes to controlling inflammation. Check out these beverages that come with anti-inflammatory properties and benefits.
Turmeric Tea
Turmeric tea is very useful for its high anti-inflammatory properties. Adding a pinch of black pepper will increase the absorption of curcumin.
Bone Broth
It is rich in collagen, reducing inflammation and supporting joint health.
Ginger Tea
Ginger tea is another great drink that improves your digestion and fights inflammation.
Fresh Juices
You also have the option of consuming green juices made from cucumber, lemon, and spinach.
Herbal Infusions
Opting for peppermint and chamomile is good as an herbal infusion to reduce inflammation in your body.
Essential Lifestyle Tips to Follow
Apart from following an anti inflammatory diet, you should also do regular exercise and follow some other useful lifestyle tips.
Daily Exercise: Exercising regularly is one of the most important things for you to consider to reduce inflammation. Walk, swim, play football, or do yoga to get benefitted.
Drink Plenty of Water: It is important for you to drink a lot of water throughout the day to keep yourself hydrated. This helps in reducing inflammation.
Manage Stress: Managing stress is an essential aspect for you to ensure. Deep breathing exercises and meditation are very effective in this regard.
Sound Sleep
Having a tight and sound sleep is very essential for you to consider. Sleep at least for 7-9 hours at night.
Avoid Alcohol Consumption and Smoking
It would be beneficial for you to avoid alcohol consumption and smoking as much as possible.
Conclusion
Following the right anti inflammatory diet is essential to handle chronic inflammation. This is how you would be able to improve the quality of your life. Having the right foods will also reduce the swelling in your ankles and feet. Apart from following a proper anti inflammatory diet, you should also follow some essential lifestyle tips, such as doing exercise regularly, drinking plenty of water, etc. So what are you waiting for? Start following the anti inflammatory diet from today.
FAQs
What is a Relief Factor?
Ans: This is a dietary blend supplement that is used to combat chronic inflammation, improving the quality of your life.
What is Nature’s Remedy?
Ans: There are different types of berries, called nature’s remedy, which help to reduce inflammation. Blackberries, blueberries, and strawberries come under this segment, which is also known as nature’s treatment.
What are Some Foods That Reduce Swelling in Feet and Ankles?
Ans: You can consume foods like cranberries, cucumber, and watermelon to get the best benefits in this regard.
Will Following 21 Day Anti-Inflammatory Diet Be Helpful for You?
Ans: Yes, following a 21-day diet will be extremely helpful for you. It reduces the inflammation effectively.
What is the Importance of Consuming Healthy Foods in Reducing Inflammation?
Ans: It is essential for you to eat and consume healthy foods to reduce inflammation and issues. Opting for the best bread for diabetics is also vital.
Is Exercise Needed for Reducing Inflammation?
Ans: Regular exercises play a vital role in reducing your alleviating your inflammation effectively and efficiently.
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