Did you know that inflammation is a natural part of the immune system response? When there is an injury or trauma to body tissue, the cells release chemicals, causing fluid to leak from the blood vessels. When the fluid leaks into the tissue, the affected area may swell. The chemicals attack bacteria, toxins, or other foreign substances that may be present, the first line of defense to help people fight infection and illness. Sometimes the immune system can overreact and attack the body, causing excess chronic inflammation leading to disease or joint pain.
In this article, we will discuss the effects of chronic inflammation, and provide some nutritional guidelines that you can incorporate into your daily routine to help keep it at bay!
Effects of Chronic Inflammation
Chronic inflammation is associated with numerous diseases, some of which can be debilitating. Studies show that chronic inflammation may play a part in Alzheimer’s disease, diabetes, and heart disease. Chronic joint pain is another condition related to inflammation. Inflammatory arthritis can happen when the immune system attacks and inflames tissue around the joints.
People of all ages can develop inflammatory arthritis. Types of inflammatory arthritis include gout, rheumatoid arthritis, and psoriatic arthritis. Treatments exist for inflammatory arthritis but nutrition can also play a role in reducing the inflammation that contributes to the condition.
Eat Healthy to Reduce Inflammation
Eating to reduce inflammation can have a positive impact on overall health. Consuming foods that reduce inflammation can lead to less pain and lower your risk for other diseases. Low-fat anti-inflammatory foods can also help with weight loss. Losing weight also relieves pressure and stress on the bones and joints.
Consuming healthy foods for joints does not need to be complicated. Eliminating highly-processed foods and adding more fruits and vegetables to the diet, and consuming healthy fats are three strategies that can help.
Avoid Highly-Processed Foods
Highly-processed can describe most foods found along the center aisles of grocery stores and include canned goods, cereal, chips, and snacks. Many foods undergo some processing before they get to the consumer. Lettuce, carrot sticks, and other produce may be washed, cut, and packaged. However, these steps do not alter nutritional benefits. Some highly-processed foods are stripped of fiber and have added ingredients like fat, preservatives, salt, and fat. Sugary drinks, luncheon meats, and frozen dinners fall into this category.
Add More Fruits, Vegetables, and Healthy Fat to Your Diet
Fill half your plate with fruits and vegetables at meals. Plant-based foods have anti-inflammatory properties. The anti-oxidants play a role in preventing cell damage. Include a variety of healthy foods such as leafy greens like chard and kale. Berries also have anti-inflammatory properties. Fresh or frozen berries without added sugar are good choices. Plant-based proteins such as beans, nuts, and seeds are also helpful as well as fiber-filled whole grains, including wild rice and whole oats. Healthy fats like avocado, olive oil, and nuts offer nutrients and can help fight off inflammation.
Contact us for a comprehensive assessment, and let us help you in our journey toward healthier joints. At Synergy Health in Naples, We have everything under one roof to help you feel your best and are committed to Making Naples Better. Give us a call today to schedule an appointment!