The Western diet is characterized by the high intake of saturated and omega-6 fatty acids, less omega-3 fat intake, overuse of salt, and too much refined sugar. Processed food contribute significantly to such dietary pattern.
Processed foods are part of the diet that promote inflammation. The association between trans fat consumption and inflammation is making a substantial finding across a number of studies. Research on diet and disease prevention also revealed that a reduction of fried and processed foods such as fried meats or prepared frozen meals can help reduce inflammation. It also helps in the restoration of the body defence mechanism. Hence, cutting down on the amount of fried and processed foods in your daily meals and consume more vegetables and fruits will reduce the risk factors of getting the inflammation that at the end can be the cause of joint pain.
3. Choose healthy cooking methods
AGE which stands for the advanced glycation end product is a toxin produced when foods are grilled, fried, toasted or pasteurize at high temperatures. AGEs are also formed when protein or fat combine with sugar in the bloodstream, which can be determined by an increased level of AGEs as we aged. AGEs lead to inflammation, arthritis or joint pain.
Excessive consumption of AGEs at a given time may cause accumulation, as the body has become less effective in reducing it. Hence, consume fewer foods that are cooked at high temperatures, and opt for a much healthier cooking method. This includes boiling, steaming, broiling or even stir frying with moderate amounts of oil.
4. Eat anti-inflammatory foods
Adding fatty fish like salmon, mackerel, tuna and sardines to your diet help to increase omega-3 fatty acids, which are known for its anti-inflammatory function. If you don’t savour fish, you can substitute it with fish oil supplements.
Fruits with rich anthocyanins such as tart cherry, raspberry and blueberry can also help your body fight inflammation. They also contain a large amount of polyphenols (antioxidant compounds) that is known in reducing the risk of infection.
Other anti-inflammatory foods include tomatoes, olive oil, green leafy vegetables and nuts like almonds and walnuts are also on top of the list that is beneficial to your body. A daily diet combining nuts, fish, leafy greens and grains are popular and staple in the Mediterranean. It is proven that this meal combination can help avoid inflammation in at least 6 weeks.
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