Let's learn about the Anti-Inflammatory Diet

Do you also have constant body aches? Do your joints feel swollen? Or do you just feel tired and lifeless for no reason? Sometimes the cause of these things can be an invisible 'inflammation' inside your body. Today, let's talk about what this inflammation is, and how we can control this condition by changing our eating habits.

What is this inflammation?

Simply put, inflammation is a natural process by which our body fights an injury, infection, or something harmful. Think about it, when you cut your hand, the area becomes red, swollen, and feels a little warm, right? That's inflammation. It means your body's immune system is working to heal the wound. So that's a good thing.

But the problem starts when this inflammation continues to persist in the body for no reason. We call it chronic inflammation . It's like a small fire that keeps going out and on inside the body. When it stays like this for a long time, it can be the root of many diseases like heart disease, diabetes, and arthritis.

The good news is that we can significantly control this chronic inflammation through the foods we eat. That's what an anti-inflammatory diet is all about. It involves increasing your intake of foods that reduce inflammation while reducing your intake of foods that cause inflammation.

What are the main dietary patterns that control inflammation?

There are several major dietary patterns recognized around the world that help with this.

• Mediterranean Diet: This focuses on fresh vegetables, fruits, legumes, whole grains, nuts, and olive oil. Oily fish (such as salmon and tuna) and spices are also important.
• DASH Diet: This is similar to the Mediterranean diet, but it focuses on limiting salt intake and eating low-fat dairy products.
• MIND Diet: This is a combination of the Mediterranean and DASH diets. It is believed to be particularly beneficial for brain health. It may help protect against diseases like Alzheimer's.

What foods should we eat and avoid?

Okay, now let's see what things we need to add to our plate and what things we need to remove. This will be a big help for you.

Do you also need to think about drinks?

Yes, definitely. What we drink also has a big impact.

• Water: Drinking plenty of water is essential.
• Tea: Green tea and white tea have anti-inflammatory properties.
• Coffee: Studies show that drinking 3-5 cups a day (without sugar) without excess can help reduce inflammation.
• Fresh fruit and vegetable juices (Green Smoothies): A drink made without adding sugar, made with a green leafy vegetable like spinach and a fruit of your choice, is very beneficial.

What diseases does this diet help with?

Research is still ongoing, but it is believed that a diet that reduces inflammation can help alleviate the symptoms of the following conditions:

• Autoimmune diseases: For example, conditions such as Rheumatoid Arthritis and Psoriasis.
• Inflammatory Bowel Disease (IBD): Conditions such as Crohn's disease.
• Heart disease and high blood pressure: Those who follow this diet have a lower risk of developing these diseases.
• Asthma and Allergies.
• Alzheimer's disease and other mental disorders.

How do you start this journey?

It's hard to change everything overnight, so start small.

1. Make changes slowly: Get into the habit of eating a piece of fruit or some nuts instead of the packet of biscuits you eat every day.

2. Fill your plate with color: The more colorful vegetables and fruits you have in your diet, the more antioxidants you will get.

3. Reduce processed foods: Instead of store-bought sauces and packaged soups, make your own spices and make your own.

4. Seek medical advice: If you have any medical conditions, it is important to talk to your doctor before starting this type of diet. Sometimes your doctor can also determine whether you need vitamin supplements.

If you have a food allergy, don't forget to avoid those foods as well. For example, gluten-containing foods like wheat and barley can increase inflammation in some people.