June 7, 2017
with 0 comments
There are two types of inflammation in the body: acute inflammation and chronic inflammation. Acute inflammation is the type that most people are familiar with. This is the type that occurs when we injure ourselves such as when we cut ourselves or bump our heads. The resulting redness and swelling that occurs with these type of injuries is acute inflammation and is the healing process that makes the injury go away in due time. Chronic inflammation occurs when the body undergoes persistent injury or infection, prolonged exposure to a toxic agent, or due to autoimmune disease. With chronic inflammation, your body is reacting in a state of emergency at all times.
Your body will experience acute inflammation from time to time; this is perfectly normal and does not require any action on your part. Chronic inflammation which leads to diseases can be slowed or prevented. What you can do is focus on lifestyle modifications to reduce your risk of chronic inflammation and the resulting disease processes. Smoking, obesity, excessive alcohol intake, poor diet and chronic stress all attribute to chronic inflammation and are all preventable.
Dietary actions you can take to reduce chronic inflammation and improve your overall health and well-being:
- Choose whole grains, fresh fruit and vegetables.
- Consume a variety of colorful fruits and vegetables.
- Limit refined starches (white flours) and added sugars (white and brown sugar).
- Choose skinless poultry, fish, eggs, legumes and fat free Greek yogurt.
- Limit high fat red meat and processed meats.
- Choose monounsaturated fats, and Omega 3 fatty acids (olive oil, avocado, nuts).
- Omega 3 fatty acids are found in wild salmon, tuna, walnuts and flaxseed.
- Limit saturated fat such as butter, whole milk, cheese.
- Avoid trans fats in pre-packaged foods, flavored coffee creamers, chocolate and yogurt coated snacks.