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Focus on your diet to tackle chronic inflammation; here’s how

Suffering from chronic inflammation? Count on some of these dietary changes.

By: Lifestyle Desk | New Delhi |
January 23, 2020 6:25:21 pm
chronic inflammation, what is chronic inflammation,, radhika karle, indianexpress, nutrition and diet, diet changes, diet modifications to control inflammation, what is inflammation, Chronic inflammation could be tackled by lifestyle changes. (Photo: Getty Images/Thinkstock)

While inflammation is said to be a natural process by which the body can heal, the chronic kind can impact one’s health negatively in the long run. Some of the common signs which develop during chronic inflammation include body pain, constant fatigue and insomnia, anxiety and mood disorders, gastrointestinal complications like constipation, diarrhoea, and acid reflux, weight gain and frequent infections.

Since they are linked to a host of diseases including type-2 diabetes, cardiovascular diseases and rheumatoid arthritis, chronic inflammation needs to be monitored and checked early. Alongside, there is a need to pay attention to one’s diet. According to a 2019 review published in National Center for Biotechnology Information, “Unfortunately in some cases, one may need lifelong anti-inflammatory medications to control symptoms,” the trigger factors need to be controlled and in some cases, “lifestyle may need to be modified”.

Nutritionist and Pilates trainee Radhika Karle suggests how one can reduce chronic inflammation that happens due to “injury, stress or bad lifestyle”.

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Foods that Heal Inflammation. Chronic inflammation due to injury, stress, or bad lifestyle can lead to increased risk of diabetes, certain cancers, and risk of muscular injury. Your nutrition can play a very large part in reducing inflammation. Foods that help reduce inflammation contain: Antioxidants, Flavonoids & Omega-3 fatty acids Antioxidants are: ☑️ Vitamin A ☑️ Vitamin C ☑️ Vitamin E Foods that contain large amounts of antioxidants: • Broccoli • Gooseberry/Amla • Ginger • Bell peppers – especially red bell pepper • Carrots • Turmeric • Strawberries • Tomatoes • Almonds • Pistachio nuts Foods that contain omega-3 fatty acids: • Flax seeds • Walnuts • Spinach • Fish Foods that contain flavonoids: • Orange • Apples • Berries • Legumes and pulses/dals • Tea To have your very own personalized meal plan that focuses on reduced inflammation, clean eating, and a healthy lifestyle, please contact us at: or call us at +917304471749 #nutrition #instafood #diet #healthyfood #health #heal #goodfoodgoodmood #whatsonyourplate #antioxidants #fruits #veggies #mealplan #mumbaifoodie #foodie #balancedlife #teamrbb #pilates #cookbook #vitamins #food #lifestyle #foodstagram #knowyourfood #eatclean #nutritionist #customized #mumbai #radhikakarle #radhikasbalancedbody

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“Your nutrition can play a very large part in reducing inflammation,” she mentions in an Instagram post.

According to her, one should have foods rich in antioxidants, flavonoids and Omega-3 fatty acids. Antioxidants like vitamin A, vitamin C and vitamin E should be included in one’s diet, she mentioned. Some of the foods that contain large amounts of antioxidants are broccoli, gooseberry/amla, ginger, bell peppers – especially red bell pepper, carrots, turmeric, strawberries, tomatoes, almonds and pistachio nuts.

She also listed out foods that contain omega-3 fatty acids such as flax seeds, walnuts, spinach and fish. Foods that contain flavonoids include oranges, apples, berries, legumes and pulses/dals and tea.

A diet rich in whole grains, plant-based proteins (like beans and nuts), fish rich in omega-3 fatty acids (such as salmon, tuna, and sardines), and healthier oils, like olive oil can prove beneficial. Also, foods with probiotics like plain yoghurt, saturated fats found in meats, whole-fat dairy products may help.

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In case you are experiencing any symptoms, it’s a good idea to check with your doctor and dietician first.

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📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

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