It is normal to have inflammation from time to time when you exercise. That can last a short time, and with a proper diet, you will feel relieved very soon.
But, if you have a bad diet, that can cause problems and chronic swelling. There are also factors like stress and over-exercising.
The body is trying to protect itself with inflammation, but a chronic swelling can eventually lead to numerous diseases, such as cancers, arthritis and heart disease.
So, if you want to recover faster, prevent disease and have high performance, you have to reduce inflammation. Here are 7 ways to do that.
Fruit, Veggies and Whole-grain Starches
If you want to improve or maintain good health, you should introduce more veggies, fruits and a variety of whole grains.
Skinless Poultry, Eggs and Fish
These ingredients are full of proteins, vitamin D, calcium and unsaturated fats, so you will maintain a healthy weight and keep inflammation under control.
Limit Saturated Fat
Avoid whole milk, butter, skin on poultry and all the food that has saturated fat, and if you eat this food, eat it in small amounts.
Avoid Red Meat
Ribs, bacon, sausage, and everything that is high-fat should off the table. Also bologna, salami and hot dogs, since all this food will increase inflammation.
Limit Refined Starches
Added sugars will provide you unhealthy source of energy and inflammatory symptoms such as blood sugar levels.
Omega-3 Fats and Monounsaturated
All the foods like salmon, tuna, avocados, olive oil are full of “healthy fats” and they will help you to lose weight and get rid of the inflammation.
Flavored coffee creamers, non-organic peanut butter, baked goods, and all the food that has trans-fats are bad for your inflammation and you won’t be able to lose weight until you start avoiding it.
You can also intake some dietary supplements, take proper amounts of minerals, and try not to over-exercise. If you follow these steps, you will prevent inflammation and keep weight under control.