Chronic inflammation is a slow, long-term inflammation lasting for prolonged periods of several months to years. The extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.
Below are some simple adjustments you can make to your daily diet to assist with decreasing chronic inflammation.
- Increase your Omega 3 intake: from oily fish 4x per week or a high-quality supplement taken daily. Omega 3 fatty acids are natural anti-inflammatories and are critical for cell function and metabolism. Foods with the high omega 3 content are salmon, walnuts, edamame beans and flaxseeds.
- Increase your Protein intake: to 0.8g / kg of ideal body weight or above. That means if you weigh 75kg, you should be eating a minimum 60g of protein per day. Protein is made up of various amino acids, which are essential for the chemical reactions that take place in your body – from making new cells to managing hormone levels.
- Increase your Vegetable intake: this should be a BIG part of your diet. Important vitamins, minerals and antioxidants are in a variety of vegetables. You should aim to eat a rainbow of vegetables at each meal, especially important are the dark, leafy green vegetables.
- Avoid Processed foods: additives, preservatives, artificial colours and flavours can all be reactive to your body and exacerbate inflammation.
- Decrease your Sugar intake: simple sugars cause inflammation in the body. Beware of ‘hidden’ sugar in processed foods such as those in low fat products.
- Decrease your Refined Carbohydrate intake: these are broken down into sugars in the body. If you do eat carbohydrates then choose low GO, non-processed and whole sources such as brown rice, quinoa, and sweet potato – these will lower the insulin response.
- Have a Probiotic daily: to restore intestinal bacteria balance and eat plenty of fiber to feed the ‘good bacteria’.
- Drink Water: 2-3litres per day, avoid alcohol, caffeine, and soft drinks.
At Back to Health Physiotherapy in Newport your health and wellbeing is important to us. Come and see us today for help with chronic inflammation.
