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How is Healthy Eating associated with Inflammation And how can this regulate Inflammation?

If you're on a weight-loss journey, you might think it's all about calories in versus calories out. But the truth? It's a bit more complex. We've learned that factors like chronic inflammation, lack of



sleep, genetics, stress, and hormones play significant roles in weight management.

Let's talk about chronic inflammation. It's this ongoing low-grade inflammation in your body, triggered by things like environmental irritants, excess weight, stress, and poor sleep. While its symptoms can be tricky to pin down, chronic inflammation ups your risk for serious conditions like heart disease, type 2 diabetes, and Alzheimer's.

Here's the kicker: Chronic inflammation can throw a wrench into your weight-loss efforts. Extra weight can ramp up inflammation and mess with your body's response to hormones like leptin and insulin, making shedding pounds tougher. So, if you're aiming to drop weight, tackling inflammation is a solid starting point. Think stress reduction, better eating habits, adding anti-inflammatory foods to your plate, regular exercise, and quality sleep.

Now, about those calories. While they're not the be-all and end-all of weight management, cutting back on them while loading up on protein and fiber can give your weight-loss journey a boost.

Speaking of fighting inflammation, let's talk sugar. We're ditching added sugars because research suggests they can amp up inflammation levels. Americans often consume way more added sugar than they should, with an average of 17 teaspoons daily. That's well above the American Heart Association's recommendation of 6 teaspoons for women and 9 for men. But fear not, we're keeping naturally sweet foods like fruits and veggies, which bring along a host of other nutrients like fiber and vitamins.

Now, onto the good stuff. Pack this week with mouthwatering meals and snacks loaded with anti-inflammatory superheroes like dark leafy greens, colorful veggies, berries, nuts, fish, and more.


So, if you're ready to kick inflammation to the curb and jumpstart your weight-loss journey, dive into this delicious, inflammation-fighting meal plan!


Here's a list of anti-inflammatory foods you can include in your diet:

  1. Dark leafy greens (spinach, kale, Swiss chard)

  2. Colorful vegetables (sweet potatoes, carrots, bell peppers)

  3. Beets

  4. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

  5. Berries (blueberries, strawberries, raspberries)

  6. Avocado

  7. Cherries

  8. Citrus fruits (oranges, lemons, grapefruits)

  9. Stone fruits (plums, peaches)

  10. Pears

  11. Apples

  12. Olive oil and avocado oil

  13. Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds)

  14. Fatty fish (salmon, mackerel, sardines)

  15. Legumes (beans, lentils, chickpeas)

  16. Whole grains (oats, quinoa, brown rice)

  17. Unsweetened dairy (yogurt, kefir)

Incorporating these foods into your meals can help reduce inflammation and support overall health.


Sources:

  1. Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20-39. doi:10.1016/j.neubiorev.2007.04.019

  2. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Intern Med. 2014;174(4):516-524. doi:10.1001/jamainternmed.2013.13563

  3. Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120(11):1011-1020. doi:10.1161/CIRCULATIONAHA.109.192627

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