How to recognise inflammation in your body and eat right? Dietician explains

Eating a nutrient-rich, well-balanced diet is essential for maintaining a healthy life. This, along with regular exercises and proper sleep patterns, would ensure excellent physical and mental health. An anti-inflammatory diet, which reduces inflammation in the body, has been gaining popularity lately. Bollywood actresses like Vidya Balan and Samantha Ruth Prabhu swear by this diet in their weight loss journey. Meanwhile, actress Jyotika recently revealed that she lost nine kilos in just three months by following the anti-inflammatory diet recommended by Vidya.

What is anti – inflammatory diet?
Swelling is part of the body’s immune system. You might notice that the area around a wound becomes swollen, as this is the body’s response to prevent bacterial infection. However, some people may suffer from constant or prolonged inflammation, which could lead to weight gain (Apparently, Vidya Balan’s health practitioners say she had put on weight not because of fat deposits but due to inflammation). Prolonged inflammation could be an indication of poor health. It could cause a heart attack, stroke and even adversely affect the ability of insulin to handle blood sugar, leading to type 2 diabetes. Besides, severe stress and drug addiction may also cause inflammation.

Try these foods
1) Fruits, vegetables, and grains: Avocados, blueberries, cranberries, apples, and citrus fruits contain antioxidants that are great for your health.
2) Beta-carotene and vitamin A in carrots, as well as vitamin C in bell peppers and onions, can help reduce inflammation.
3) Oats, plantain and yoghurt have probiotic properties.

4) Healthy fats, such as olive oil, omega-3 fatty acids found in seafood like tuna and mackerel, as well as chia seeds and flax seeds, should be included in a regular diet.
4) Ensure that ginger, garlic, and turmeric are included in the diet. A compound called piperine in black pepper has anti-inflammatory properties. Green tea, milk with turmeric, and ginger tea are excellent anti-inflammatory drinks.
Here is an ideal menu for a day that is anti-inflammatory and nutrient-rich:

Breakfast
You can start your day by drinking a glass of warm water mixed with lemon juice. It hydrates your body, boosts digestion and helps in the assimilation of nutrients. Breakfast should be fibre-rich. Oats with mixed fruits, nuts and chia seeds are a great choice. Greek yoghurt mixed with a teaspoon of honey, flax seeds and berries is rich in antioxidants. Healthy smoothies too could be added to the breakfast menu.
Snacks
Apples, almond milk, milk with turmeric and walnuts are some healthy snacks that could satiate your hunger pangs.
Lunch
Brown rice with paneer, chicken, and a variety of vegetables is a filling and nutritious option. Salad made with mixed vegetables and an olive oil dressing with a glass of lemonade could add more nutrients to the lunch menu.

Evening snacks
Almonds or a fruit could be enjoyed as an evening snack.
Dinner
Foods that are easily digestible should be included in the dinner menu. Vegetable soups, dal, rice or roti could be eaten. Drinking a glass of warm milk mixed with a pinch of turmeric before going to bed improves sleep quality, helps with digestion and detoxifies the body.

Here’s how to recognise inflammation
Changes in diet, anxiety and sleep deprivation are some of the reasons that cause inflammation. Several medical tests are available to diagnose this condition. Additionally, medical practitioners would also look for other symptoms, such as sudden exhaustion in an otherwise active person. They would also analyse the patient’s diet and eating habits. The first step is to balance the nutrients in the food items the patient consumes. Some food may not be suitable for certain persons.

For instance, some people are lactose intolerant and may be allergic to milk and milk products. Such things would be studied in detail before recommending a new diet. An elimination diet is an eating plan designed to identify food sensitivities or intolerances. In the next step, food items that boost immunity would be added to the diet. Additionally, unhealthy food items, such as soft drinks, would be avoided. So, an anti – inflammatory diet is nothing but an upgraded version of the nutrient rich and well-balanced diet that have been enjoyed since ages.
Information courtesy: Manju P George, Chief Dietician, VPS Lakeshore Hospital, Kochi.