As we all know, people are becoming more and more concerned about their own health, and they are looking for a variety of ways to maintain their health. Anti-inflammatory diet is also one of the many ways to control the level of chronic inflammation in the body, anti-inflammatory diet mainly includes two aspects, which are to eat more anti-inflammatory foods and less pro-inflammatory foods.
Numerous studies have shown that chronic inflammation is associated with many chronic diseases, such as diabetes, cardiovascular disease, and rheumatoid arthritis. If you regularly consume processed foods and foods that are high in sugar and oil, it can easily lead to more inflammation in the body. This is a good time to eat foods that can improve chronic inflammation, such as fresh fruits and vegetables, whole grains, lean meats, and foods rich in N-3 fatty acids.
In order to understand the anti-inflammatory diet, it is necessary to understand what the inflammation is, and in many research reports, it can be known that the inflammation in the anti-inflammatory diet is different from the inflammation caused by viruses or bacteria that is often said in life. Inflammation is actually an effective defense response of the body's own immune system, once there is a traumatic infection, the immune system in the human body will be activated instantly, and the immune system will respond quickly to engulf all the viral cells and necrotic tissues that invade the body, which comes and goes quickly.
Therefore, inflammation in the anti-inflammatory diet actually refers to chronic inflammation, mainly because of the low levels of cytokines produced in excess of stress or stress. Compared with acute inflammation, chronic inflammation lasts for a longer period of time, may develop gradually over a period of months or years, and has a serious impact on the body's immunity.
Harvard University did such a study in 2020 and published a report involving 210,000 participants for 32 years, which showed that cardiovascular health in the human body is actually closely related to inflammation in the body.
There are many reasons for this kind of symptoms in life, including slow infection, poor diet, sleep disorders, psychological stress and smoking, each of which can affect the occurrence of chronic inflammation. The effects on the body are very large and can also lead to depression, neurodegenerative diseases, as well as autoimmune diseases. Studies have shown that anti-inflammatory diets can effectively control chronic inflammation levels in the body, and diets to reduce inflammation are key.
So how do you eat if you want to be anti-inflammatory? The dietary guidelines for Chinese residents have such recommendations for anti-inflammatory diets: the staple food should be based on whole grains, if it is the elderly and children, it is recommended to mix the thickness together, and whole grains can be used instead of 1 3 or 1 2 white rice. In addition, you can also supplement vitamins, and fresh fruits and vegetables can provide sufficient vitamins. Many friends will wonder, so is there any meat that can be effective in anti-inflammatory? For example, aquatic products are very rich in n-3 unsaturated fatty acids, which have significant anti-inflammatory effects, so if you want to achieve an anti-inflammatory diet, you need to supplement enough meat.
In order to maintain health, in addition to having a reasonable and healthy diet, you also need to have a healthy and regular work and rest habits, as well as insist on exercising, and combine many aspects to effectively protect your health.