Inflammation is a natural response by our bodies to protect against harmful stimuli, but when it becomes chronic, it can lead to various health issues. Understanding the importance of reducing inflammation can greatly benefit your overall well-being and fitness journey.
Here's Why!
What is Inflammation?
Inflammation is a term commonly used to describe various bodily processes, such as pain, hormonal changes, or immune responses. Whether it's related to conditions like IBS, skin issues, fatigue, or autoimmune disorders, inflammation plays a role in many aspects of our health. One of the biggest reasons we experience inflammation is predominantly due to our diet and nutrition. Nutrition plays a significant role in every condition we experience.
Symptoms of Inflammation
Everyone experiences inflammation at different levels. Some individuals unfortunately have high levels of inflammation, leading to chronic fatigue, like an energy zap. People may describe this as feeling fatigued and unable to perform tasks or needing frequent naps. On the other hand, inflammation can manifest in to issues such as bloating, discomfort, and constipation, which are often triggered by the microbiome – the community of bacteria living in our bodies.
What's in Ultra-processed Foods
Ultra-processed foods often contain artificial additives like colors, preservatives, enhancers, emulsifiers, and flavorings. These are added to improve the taste, texture, and appearance of the product. Basically, they're foods whose natural forms have been altered with the addition of chemicals or additives. However, these additives can disrupt your body's balance and lead to inflammation, which may increase your risk of health problems over time.
Examples of Utra-processed Foods:
Flavoured granola bars with added sugar and preservatives
Flavored Potato Chips
Sweetened breakfast cereals
Energy drinks
White bread
Processed Meats
To reduce inflammation, it's essential to limit or avoid ultra-processed foods. Instead, focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats.
Natural Sugars Don't Cause Inflammation
Contrary to popular belief, natural sugars found in fruits and vegetables do not cause inflammation when consumed in moderation. These foods contain essential vitamins, minerals, and antioxidants that help reduce inflammation and support overall health.
Use Alternative Options
Instead of relying on ultra-processed snacks and meals, opt for healthier alternatives like homemade smoothies, whole grain snacks, and lean protein sources such as chicken or fish. By incorporating whole foods into your diet, you can reduce inflammation and improve your overall well-being. Fresh fruits can satisfy your sweet cravings without the added sugars found in processed snacks, while whole grains provide fiber and nutrients to support gut health. Choosing lean protein sources over processed meats helps reduce the intake of harmful additives and saturated fats, promoting muscle recovery and overall vitality. By making these simple supermarket swaps, you can nourish your body with the nutrients it needs to thrive and support your fitness journey..
Examples of Ultra-processed Foods Alternatives:
Dark chocolate squares
DIY pita chips/Veggie Chips/Rice Chips
Oatmeal made with rolled oats and sweetened with honey
Fresh-squeezed orange juice
Homemade whole-wheat bread
Carbonated water with a splash of fruit juice or fruit slices
By focusing on reducing inflammation through dietary choices and lifestyle habits, you can support your fitness journey and improve your overall health and well-being.
Prioritise whole, nutrient-dense foods, and steer clear of inflammatory culprits to optimise your results and feel your best.
NEED TO SEE A DIETITIAN?
Especially if you're dealing with additional health challenges like diabetes, menopause, high blood pressure, or irritable bowel syndrome, getting a personalised diet plan is essential for improving your overall health.
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