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I know the food we eat play an important roll in how we feel. I experienced how loading up on junk foods and fast foods tend to make us feel worse. What I am especially interested into is that excessive consumption of sugars can make inflammation worse. That’s why I would like to know something about anti-inflammatory diet. I want to stick to this kind of diet, because in past I had such problems because of inflammation.

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Everything you said is truth, because of the unhealthy fats that are used in the cooking processes. Excessive consumption of sugars with refined starchy carbohydrates like white flour can make inflammation worse. If you had problems like that, you should switch your diet to whole fruits, vegetables, and lots of cold water oily fish. The whole fruits and vegetables are important for their vitamins, minerals, and natural antioxidants. Contrarily, some vegetables like potatoes, tomatoes, and eggplant may actually make inflammation worse. These vegetables are part of the nightshade family of plants. Usually they contain a chemical alkaloid which is an irritant. The right type of fats in anti-inflammatory diet will impact pain and inflammation in a positive way. Omega-3 oils that are found in cold water oily fish, walnuts, flax and pumpkin seeds may reduce your inflammation. It may be beneficial to supplement the omega 3 oils with flax oil or fish oil capsules, and you may add some vitamin E as well.
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This leaves you with a clear choice. Eat 3 healthy meals per day or 3 smaller meals with 3 snacks each day. Depending on your level of physical activity, you have to choose which plan to use. No matter your choice, this is about a minimum of 3 anti aging diet healthy meals per day.

For those of you who chose not to eat a healthy breakfast, you have to change your habits. The scientific evidence is very clear, this is a mistake. Let’s think about it for a minute from a nutrition standpoint. If you skip breakfast and then eat two regular meals a day, what are you doing to your body? If you eat lunch around noon and dinner around 7PM, you are only providing nutrition to your body for 7 of 24 hours a day. The other 17 hours of the day, you are starving your body and are under nourished, not a good thing.

Essential Anti Aging recommends a healthy breakfast, lunch and dinner. This way you are nourishing your body for half the day and you have the time to process your last meal of the day before bedtime. If you choose for smaller meals and daily snacks, this is probably even better, but at least three healthy meals per day.

All foods fall into one of three categories, anti-inflammatory, neutral or pro-inflammatory. An anti aging diet must focus on anti-inflammatory and neutral foods.

Pro-inflammatory foods include carbohydrates, sugar, preserved meat, chips, fries soy products, MSG, processed foods, deep fried foods. If you are serious about your anti aging diet the intake of these foods must be reduced or eliminated.

Eating breakfast will keep you healthier and skipping breakfast is a terrible idea. This is when you refuel after a long nights sleep and kick start your day. So what makes a great breakfast and what can you do if eating early in the morning is not something you like or are used to doing?

A traditional anti aging diet breakfast will include whole grain cereals, fruits, vegetables, eggs, fruit smoothies or whole grain toast.

Whole grain cereals include proteins, fiber, B vitamins, antioxidants and trace minerals. According to WebMD whole grains have been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. Look for the FDA approved health claim, “In a low fat diet, whole grain foods may reduce the risk of heart disease and some forms of cancer.” This means the cereal contains at least 51% whole-grain flour by weigh. If this exact quote is not on the package there are no FDA guidelines.

In addition to being healthy a breakfast high in fiber will help with constipation, hemorrhoids, irritable bowel syndrome and cancer. There is significant scientific evidence touting the benefits of a high fiber diet. FDA fiber intake guidelines for women are 21 – 25 grams per day and 30 – 38 grams per day for men. Research clearly indicates fiber lowers LDL (“bad”) cholesterol, reduces blood pressure and inflammation.

As the research broadens, the medical evidence produces some surprises. A recent study has shown that coffee is very beneficial. Drinking 4 or more cups of coffee per day reduces the risk of oral cavity (mouth) and pharynx (throat) cancer by 39%. Whether you like coffee or not this is a significant health benefit.

An anti aging diet lunch has to be healthy, but it can’t just be the same thing every day or you won’t follow your diet. Salads, fish, fruit, nuts, hard boiled eggs and vegetables are great anti aging foods. The USDA Agricultural Research Service found that red potatoes have antioxidant protection equal to levels found in some vegetables including broccoli, spinach and Brussels sprouts.

An anti-inflammatory lunch can also include lean proteins such as turkey, chicken, lean red meat and fish. So a great alternative to salads can be a whole grain sandwich with lettuce and tomatoes.

Tomatoes are the best source of lycopene. Lycopene is a scientifically documented powerful antioxidant. New studies have shown that the digestive system reacts better to processed, crushed and cooked tomato products. Processed tomato products include canned tomatoes, soups, sauces and ketchup. So tomato soups and whole grain pasta with tomato sauces make a great anti aging diet lunch.

Watermelon is also a great lycopoene source. In the summer months, incorporate watermelon into fruit salads, smoothies and snacks. Lycopene is an anti aging secret which is documented to boost the immune system and help fight off germs.

You can be even more creative with your anti aging diet dinner. An interesting fact is that free range livestock build up higher levels of omega-3s than grass fed livestock. It is more expensive, but offers a solid addition to your meal plan. Scientifically the best choice for dinner will be fish, pork, eggs and poultry. Absolutely include fruits and vegetables with your dinner. Some of the best antioxidant vegetables include broccoli, spinach, barley, beans, hot peppers and lentils

The internet is a great research tool, so be creative and find meals incorporating these ingredients which add variety to your meals and improve your anti aging health.
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