Can dietary choices significantly impact inflammation levels?

Your diet is the most effective outside factor to control inflammation. The type of food you eat determines if inflammation pathways increase or decrease. I have seen this with clients: They change to anti-inflammatory foods and decrease their CRP levels in weeks. Every meal is either a medicine or a poison for your inflammatory response.

Omega-3 fats fight against inflammation, while omega-6 fats promote inflammation. Fatty fish contain EPA/DHA that block cytokine production. Vegetable oils, such as corn oil, contain omega-6 fatty acids that can trigger inflammatory responses. A good balance can be achieved by eating salmon twice a week and avoiding fried foods altogether.

Fiber is important not just for digestion. It nourishes beneficial gut bacteria that produce anti-inflammatory compounds. You should aim to consume 30 grams of vegetables, fruits, and whole grains per day. Berries give you double benefits (fiber plus anthocyanins that block NF-kB pathways).

Methods of cooking result in changes to the inflammatory potential of food. For example, frying produces advanced glycation end products (AGES) that incite inflammation. Steam or sauté them in olive oil. Combine tomatoes in olive oil: four times more lycopene is absorbed than from fresh tomatoes.

Consistency is the key to lasting change. Do not anticipate results overnight, but trust the process. Clients who maintained these dietary changes for eight weeks had a mean decrease of 40% in CRP levels. Your continued choices are changing the inflammatory landscape for you, meal by meal.

Read the full article: How Reduce Inflammation: 10 Natural Ways