Hey there! 🌟
In my last blog, we talked about the food to avoid or eat in moderation to keep inflammation at bay. We've established that inflammation can wreak havoc on our bodies over time. So, what can we do about it? One key factor is an anti-inflammatory diet, with the Mediterranean diet at the forefront. But are there other diets we can try too? Are there more notable food that help keep inflammation down? Here’s what I found:
I’ve been talking about the Mediterranean diet for a while, which is highly praised for its anti-inflammatory properties. This diet focuses on fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and olive oil as the main fat source. It also includes fatty fish and low-fat or fat-free dairy products while limiting added sugars, ultra-processed food, refined carbs, and high-fat red or processed meats. 🌿 It’s practically gold standard of eating, iykwim? 💫 It puts emphasis on seasoning with herbs and spices, which not only makes it yummy but also has potential anti-inflammatory benefits. 🥗
Next, have you heard of the DASH diet (Dietary Approaches to Stop Hypertension)? This diet is similar to the Mediterranean diet but with a greater focus on limiting salt and including more low-fat dairy products. 🧀 It's designed to help reduce blood pressure and includes many of the same anti-inflammatory food. So, if you’re looking to lower inflammation and manage blood pressure, this could be a great option. 📉
Then there’s the MIND diet, a mix of the Mediterranean and DASH diets, specifically aimed at promoting brain health. 🧠 It emphasizes whole grains, vegetables (especially leafy greens), nuts, beans, berries, poultry, and fish, along with olive oil. It suggests limiting items like pastries, red meat, cheese, fried food, and butter. 🍇 This diet is quite intriguing to me, because it’s tailored to protect the brain from Alzheimer’s disease and other dementias, making it a smart choice for long-term cognitive health. 🙌 If you easily forget things, like moi, maybe let’s lean towards this together? 😝
For those who prefer plant-based options, vegetarian and vegan diets are also worth considering. These diets exclude meat, fish, poultry, and seafood, with veganism taking it a step further by avoiding all animal products, including dairy, eggs, and honey. 🌱 Studies suggest long-term vegetarian and vegan diets may be associated with lower levels of body-wide inflammation compared to diets that include meat, as long as they focus on nutrient-rich whole food rather than highly-processed alternatives. 🥕 Some people opt to eat a fully vegetarian or vegan diet during the weekdays and eat what they want on the weekends. Now that’s a compromise I can handle too. 😝
How about specific anti-inflammatory food you say? Well fruits and veg, especially colorful ones, are rich in natural antioxidants and polyphenols that help guard against inflammation. 🍏 Whole grains, beans, tofu, tempeh, nuts, legumes, and fatty fish---like salmon and sardines are all fantastic choices. 🥜🐟
Additionally, certain herbs and spices have powerful anti-inflammatory effects. Turmeric, with its active compound curcumin, is well-researched for its potential to ease pain and inflammation from conditions like osteoarthritis. 🍛 Other beneficial herbs and spices include black pepper, garlic, ginger, and rosemary. Incorporating these into our meals can add both flavor and health benefits. 🌶️😋
When it comes to drinks, tea (especially green and white), coffee, and green smoothies can provide an anti-inflammatory boost. 🍵 Staying well-hydrated with water is also essential. Along with these anti-inflammatory food and beverages, incorporating supplements can further support our efforts to reduce inflammation. Oleia Softgels can be a great addition to our routine. 🌿 They are specially formulated with Cetyl Myristoleate, Olive Oil, and Moringa Seed Oil to provide comprehensive anti-inflammatory relief and support by reducing inflammatory cytokines and enzymes, balancing the immune system, and acting as a lubricant for joints.
So, you see, switching to an anti-inflammatory diet doesn’t have to be daunting. Gradually adding more anti-inflammatory food into our meals, swapping processed snacks for whole food like fruits and nuts, and choosing colorful fruits and vegetables can make a big difference. 🥗 And don’t forget to salt bae that spice on dishes with beneficial herbs and spices! 🌿 So, let’s embark on this journey together, one delicious, anti-inflammatory meal at a time with Oleia helping us along the way 🌱🙌
PS: Have you tried any of these diets or food with Oleia, maybe? I’d love to hear your experiences! 🌟
Show me your bottle and I’ll show you mine? ‘Til next time!
xo L
👀: https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
