Acute and chronic inflammation
There are two types of inflammation: acute and chronic. Acute inflammation is the body’s natural response to a short-term threat such as a physical injury, infection, or seven our body not behaving as it should, according to the University of Queensland’s Institute for Molecular BioScience. Chronic inflammation, on the other hand, is an ongoing response to a longer-term medical condition such as arthritis, asthma, or Crohn’s disease, among others. This type of inflammation could cause health issues such as rheumatoid arthritis, hay fever, and even some cancers.
Eat a Mediterranean diet
The Mediterranean diet focuses on nutrient-dense, mostly plant-based whole foods and includes plenty of fruits, vegetables, nuts, seeds, fish, olive oil, legumes, and grains, according to dietitian Malina Linkas Malkini. Multiple studies show that following a Mediterranean diet has not only an intense anti-inflammatory effect but also improves cardiovascular risk factors such as blood pressure.
Limit heavily processed foods
According to Malkani, reducing or limiting processed foods is another smart move to fight inflammation. This includes foods high in added sugar, man-made fats, fried goods, processed meats, and salts. The American Journal of Clinical Nutrition specifically warns that foods high in processed sugars release pro-inflammatory cytokines – proteins released from certain cells.