Inflammation in the body is a sign of infection and chronic inflammation can lead to various health problems with drastic consequences. It is the body’s way of protecting itself from infection, illness or injury. Redness ,pain ,heat and swelling are all signs of inflammation in the body. So in response the body increases its production of WBC’S ,immune cells and cytokines to fight the infection.
Eating unhealthy food, consuming too much of alcohol ,sugary and fatty foods and lack of physical activity can all build inflammation in the body. We are what we eat so diet and nutrition play a very significant part in keeping the body healthy and disease free and also slow down ageing.
Cut down on dairy and gluten products : Most people consume a lot of gluten in the form of pastas, pizzas ,cookies ,cakes etc. these can be very heavy on the digestive tract. Too much of white flour can be very harmful. It attacks the intestine and the lining of the gut and can cause nutrient deficiencies,anaemia, bloating diarrhoea etc. A diet which is too rich on dairy products like butter ,cheese milk also can have a similar effect. So limiting one’s intake of these products or even abstaining from them for a few weeks may help to cut down inflammation. It gives the body time to calm down and one can slowly incorporate them slowly .
Eating fresh salads everyday : Green leafy salads like spinach, kale, lettuce ,celery are all very beneficial to our health and packed with antioxidants and anti-inflammatory properties. They also contain bio-active compounds that reduce inflammation and prevent free radicals from creating new ones. Green leafy vegetables also contain a lot of vitamins A and C , beta- carotene ,calcium, folate,fibre etc which help to fight infection in the body.
Turmeric : Curcumin is one of the main ingredients of turmeric and has powerful anti-inflammatory properties and is a very potent antioxidant. Curcumin has helped to suppress many molecules that cause inflammation and helps to block free radicals that cause harm. In addition, turmeric is extremely important for brain health and can decrease depression and check Alzheimer’s. It can also help to cut down on heart related ailments and curb certain types of cancers. It has medicinal values as well and has been touted as a superfood that fights inflammation and ageing.
Manage stress : Chronic stress contributes to inflammation and wrecks our immune system as well. Stress can cause inflammation of our arteries ,the digestive tract,increase depression and anxiety. Elevated stress levels make the body release more cortisol which increases the risk of inflammation, reduces immunity and raises the risk of strokes and heart attacks. So one should try to take time out to exercise ,relax ,meditate and introspect. A healthy body with the right type of nutrition can go a long way in fighting inflammation.
Keeping blood sugar levels in check : Diabetes is a silent killer and affects every organ in the body. If left unchecked, it can cause severe inflammation to all the major body parts. The body becomes less sensitive to insulin and the resulting insulin resistance leads to inflammation. Consuming too much added sugar and processed carbohydrates is linked with increased inflammation.
So one should try to eat healthy ,get enough exercise and keep one’s stress levels under control. Chronic inflammation can have damaging consequences over the long term. If left unchecked it can have deadly effects. We should load up on anti-inflammatory foods and focus on fruits, vegetables and whole grains.