1. The Anti-Inflammatory Diet
Inflammation is a protective response of our body, towards
injury, a normal immune response, and necessary for healing.
In some persons, this response continues non-stop and
damages healthy tissues, blood vessels or joints; this is known
as chronic inflammation. For example, in people with Type 2
diabetes, cancer, digestive illnesses,lupus, joint problems, their
own immune system is harming them. This is true for a plenty
of heart and brain diseases, while one’s risk is increased with
Alzheimer’s disease. These are called as auto-immune diseases.
A lot of data is available on the anti-inflammatory diet, be it
the internet, books, or other resources. Here are a number of
Dos and Don’ts and a long list of foods to help you in the fight
against inflammatory diseases. But it’s easier said than done.
The reason is that all these diet patterns change your eating
pattern so drastically that it is often impractical to follow them
for a long term. A new study has armed us with some easy
modifications in our diet that can do wonders for our health.
Researchers have come up with a nutritional plan exclusively
to help avoid chronic inflammation. They have aptly named it

2. the anti-inflammatory diet. It is comprised of whole foods with
a high content of antioxidants, dietary fiber and good fats.
Now, let’s see what it looks like:-
To eat-
 Vegetables and fruits: at least 5 palm-size servings daily in a
variety of colors.
 Fish: 2 servings weekly, especially salmon, tuna, sardines and
mackerel
 Omega 3 fats: found in fish as well as flax seed and walnuts
Other beneficial fats: extra-virgin olive oil
 Lean protein: 2 palm-size servings daily, from meat or
legumes
 Spices: turmeric, cumin, cinnamon, ginger, and coriander
 Whole grains: 100% whole wheat, oats, barley and quinoa.
Not to eat-
 refined carbohydrates
 added sugars
 sodium
 trans fats
 saturated fats

3.  processed meat
 omega 6 fats found in vegetable oils, salad dressings and
processed foods.
One should avoid refined carbohydrates because they can
worsen inflammation.
Some easy tips to help you:-
 Change your afternoon snack from chips or pretzels to lots of
raw vegetable slices, such as broccoli, peppers, and cucumbers
 Add fruit to your oatmeal instead of sugar, to your salad
instead of croutons, and to your dessert menu.
 Grill or bake a large enough piece of fish to have leftovers the
next day
 Cook fish with onions and garlic, topped with a variety of
spices and olive oil
 Always eat home-cooked instant brown rice instead of a
boxed rice or noodle mix
 Try a crockpot dinner of quinoa, chicken and vegetables
 Buy canned beans (rinse off the sodium) to take the place of
meat once a week
 Make your own salad dressing with extra virgin olive oil,
lemon juice, and garlic

4. To start with, include these changes; gradually week by week
introduce a new anti-inflammatory food and eventually you
will find yourself eating an anti-inflammatory diet which will
not only help ward off diseases, but also help stay fit and
healthy.
Contributed by Dr. Rachita Narsaria, MD
ViewHere - http://www.ontoorthopedics.com/bone-bytes/onto-news/312-the-anti-inflammatory-diet