A new study conducted by the researchers from the Lund University has, for the first time, discovered how combination diet can reduce body inflammation and promote overall health. The diet primarily includes various foods that have been proven to contain anti-inflammatory properties.

The study showed a 33 percent reduction in blood cholesterol, 14 percent reduction in blood lipids, 8 percent decrease in blood pressure and these results to a reduced risk of blood clotting by 26 percent. It was also noticed that the body experienced a reduction in inflammation while an improvement in cognitive functions and memory was observed.

According to the head of Lund University's Anti-diabetic Food Center and a professor of food nutrition, Inger Bjorck, the findings of the research have exceeded the group's expectations and said that there has been no previous study which gave similar promising results. The researchers used a study group consisting of forty-four overweight participants aged between 50 and 75. They were given a diet program with foods believed to have beneficial effects in lowering inflammation in the body. Inflammation is associated with several health conditions including obesity, cardiovascular diseases and diabetes. The study was aimed at observing the potentials of diet interventions in preventing and overcoming serious diseases.

The foods in the diet plan contained high levels of antioxidants, low in GI or slow-release carbohydrates, dietary fiber, probiotics, wholegrain products and omega-3 fatty acids. Each of the food type has its role to play in reducing body inflammation responsible for the development of some diseases. Some examples of the foods the participants were restricted to eat are wholegrain breads, vinegar, cinnamon, almonds, blueberries, soy protein, and oily fish. Due to the experimental nature of the study, some of the foods were especially created for the study and are not available in the market. But they can easily be substituted with alternatives available in the market.

Healthy Diet against Inflammation

Inflammation is the reaction of tissues to infection, injury or irritation. The observable symptoms of inflammation include partial loss of mobility, difficulty in moving some parts of the body, reddening of the affected area, chronic pain and swelling. But there is more to inflammation than meets the eye. Some more complicated types of body inflammation happen inside the body and show no superficial indication of it happening. Memory loss, for example, has been found to be partly caused by the excessive release of inflammatory agents in the brain.

Various foods have been proven to contain anti-inflammatory properties which help in reducing body inflammation responsible for the onset and development of some types of chronic and degenerative diseases. One chronic condition associated with inflammation, for example, is arthritis. Arthritis is a chronic condition that produces sudden pain usually in the joints. Though the disease is common in older people, younger people can also suffer from the condition. The condition has been linked to dietary factors or the eating of foods that aggravates inflammation and creates depository pathogens within the affect area. But eating the right kind of foods can help reduce the inflammation caused by arthritis and, in effect, helps in minimizing pain attacks. Diet done the right way has also been found to reduce the risk of developing the condition.

The study conducted by the researchers from the Lund University takes a different approach in reducing body inflammation. They found that the use of combination diet or a diet program consisting of foods proven to contain anti-inflammatory properties is far more effective than taking anti-inflammatory supplement or eating one kind of food alone. The key in determining which foods to include in daily diet lies in knowing which nutrients can effectively reduce body inflammation.

How to further Protect the Body

The body becomes less resistant to the adverse effects of inflammation and oxidative stress on a cellular level as it grows older. Oxidative stress happens when the body becomes infested with too many free radicals. Research had shown that by fighting inflammation and reducing free radicals that enter the body, a person can avoid rapid and premature aging and reduce the risk of developing diseases caused by the two factors including cancer, dementia and other diseases of senility. Anti-oxidants can achieve just that.

One of the known defenses that antioxidants give the body is its sweeping action against the remnants of an illness. The body naturally releases inflammatory agents in response to infection and cells may continue to experience damage even if the disease has been cured. Anti-oxidants sweep the remains of the battle won by the immune system and leave only the healthy cells and tissues behind. Powerful anti-oxidants are vitamin C and omega-3 fatty acids. Vitamin C is normally found in fruit juices and a few glasses can satisfy and even exceed the body's daily nutritional requirement. Fish oil and krill oil are rich sources of omega-3 fatty acids. They can be acquired by eating tuna, mackerel, shrimp and other sea foods. Supplements with concentrated dosage of omega-3 fatty acids are also available in the market for easy access to the potent anti-oxidant.

Some of the foods you can incorporate into your daily diet are the following:

• Ginger and its variety turmeric have proven benefits in reducing inflammation the body.
• Spinach contains high levels of carotenoids which were found to reduce inflammation through its anti-oxidant property; spinach also has high contents of Vitamin E.
• Pineapple has high levels of antioxidant bromelain that naturally boosts the immune system.
• Fermented drinks and foods containing probiotics can also help in reducing inflammation by fighting the infection caused by disease-causing bacteria.
• Garlic and Onions have been proven to contain anti-inflammatory properties by different studies; garlic contains sulfur compounds that promote a healthier and more effective immune system.
• Walnuts are a rich source of omega-3 fatty acids and vitamin E, one of the most powerful antioxidants from natural sources.
• Broccoli, on the other hand, contains rich amounts of vitamin C and helps fight inflammation.

Being mindful of the food we eat greatly helps in defending the body from infection and damage and reduce body inflammation. It's important to always have more of the good stuff in your plate than the bad ones.

Sources
eurekalert.org
ncbi.nlm.nih.gov
drweil.com