03 February 2024 , 11:00
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The old adage 'you are what you eat' is something many of us have heard since childhood, and according to an expert, there is really some truth to it - especially when it comes to inflammation.
Unfortunately, many of the foods available to us that are the quickest and easiest to grab after a long day at work or taking care of the kids, are heavily processed and can cause inflammation in your body, which can be damaging.
Over the long term, the health consequences of "persistent inflammation, called metaflammation" can be serious, and adopting an anti-inflammatory diet can be key to keeping some of these serious health conditions at bay as you get older.
Dr. Bhavini Shah, from Lloyds Pharmacy Online Doctor, explains that an anti-inflammatory diet can lower your risk of colon and breast cancer, type 2 diabetes, Alzheimer's disease, arthritis, and cardiovascular disease. "Many common health conditions can be brought on or made worse by having a poor diet of unhealthy food.
"An anti-inflammatory diet works to reduce inflammation in the body caused by inflammatory foods so that your body can focus on healing the correct parts of your body."
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The top five foods that Dr. Shah recommends you begin to include in your regular diet are leafy greens, like kale or spinach, and fatty fish - for instance, salmon or tuna. The expert advises you to start snacking on nuts like walnuts and almonds and incorporating unsaturated fats like olive and vegetable oil into your diet. Shah also advises that fruits like tomatoes and berries are great to incorporate into your meals.
If you aren't sure what foods to cut out that can cause inflammation, Dr. Shah explains that white bread, fried foods, and red and processed meats, should all be avoided, as well as sugary drinks and alcohol.
There are many benefits to adopting this diet into your lifestyle, Shah explains, because these foods can improve your sleep, provide you with a much-needed energy burst, and make your skin bright and clear - all while improving your all-around health.
The anti-inflammatory diet doesn't focus on restricting your food, instead simply replacing your current diet with some healthier alternatives, "Unlike many common diets, an anti-inflammatory diet does not dictate the number of calories you must eat, your portion size, or the times you're allowed to eat. Instead, the diet focuses on eating healthier foods, high in fibre and antioxidants."
The expert explains "Anti-inflammatory foods contain antioxidants, polyphenols, and fibre which naturally combat inflammation. These anti-inflammatory compounds can also prevent spiking blood sugar as well as stopping inflammation being signalled by your immune system."
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