Anti-inflammatory Diet - To Regain Balance

Author: Alexander Bruni Time for reading: ~3 minutes Last Updated: January 27, 2026

Anti-inflammatory Diet - To Regain Balance

This is not a diet for 10 days, but a way of life for a healthier future and a powerful ally in the fight against chronic diseases.

Every disease in the human body is more or less associated with manifestations of inflammation. While in acute moments of illness they are aimed at mechanisms for preservation and survival of the organism, in their chronicity these manifestations have a detrimental effect.

Many people, without suspecting it, actually suffer from chronic inflammation. This condition is a harbinger of disease and has some telltale symptoms :

More belly fat

The severity of this abdominal ( visceral ) obesity is underestimated by many. In practice, adipose tissue is an important source of paracrine and endocrine factors, some of which attract macrophages and other inflammatory cells. In addition, fat cells themselves can be a source of cytokines and other mediators of inflammation. The more adipose tissue, the more cytokines.

Digestive problems - gas, diarrhea, constipation, bloating.
Fatigue, swollen face, depressed mood

What to expect from the anti-inflammatory diet?

This is not a diet, but a diet to which one can adapt for life.

Food is not a panacea to get rid of existing problems, but it can cause us more. The way we eat is an independent risk factor for cardiovascular disease and type 2 diabetes. The good thing is that it is completely controllable and depends entirely on us.

Medicine today strives for a multisystem approach to therapy - by combining the forces of surgery, medication, physical therapy, diet, psychological support and everything that can contribute to treatment.

Numerous studies have shown that following an anti-inflammatory regimen - that is, avoiding foods that fuel inflammation - is a good prevention to maintain health.

Moreover, if there are problems, this diet can reduce the risk of complications and give clear results - such as lowering blood pressure, lowering triglycerides in the blood, relieving pain and stiffness caused by arthritis and others.

What is this regime?

It is no different from the basic healthy eating tips that any nutritionist would give:

Large amount of fruits and vegetables

It is good here, however, not to overdo the fruit. Citrus and tomatoes are some of the most popular members of the group, but in fact many people have a certain intolerance to them, which exacerbates their chronic diseases. Excluding them from the diet for a short time will easily reveal whether this is the case.

Maximum restriction of saturated and trans fats at the expense of foods rich in omega-3 fatty acids (fish).

Fish oil and olive oil provide us with the necessary proper fats, helping to balance cholesterol.

Nuts are something to watch out for - yes, they are also a source of valuable fatty acids. However, they are also histamine liberators , which in the case of osteoarthritis, for example, will worsen pain and stiffness.

Reduce refined carbohydrates such as pasta, white flour, white rice - and replace them with whole grain products such as brown rice, bulgur and others.

Apart from being much more nutritious, they are also rich in fiber.

Emphasize wholesome sources of low-fat protein, such as chicken, and avoid red meats and high-fat dairy products.
Instead of satisfying the appetite with highly processed and packaged foods, it is wiser to flavor with spices:

Turmeric is recommended for those with arthritis. It is believed to relieve pain - not just joints.

Hot peppers and pepper are a source of capsaicin , a substance that suppresses substance P - a neuropeptide involved in the inflammatory response. Capsaicin helps with pain caused by arthritis and diabetic neuropathy.

Ginger is a well-known remedy for stomach upsets, colds and coughs.

Cinnamon and garlic help control blood sugar .

The purpose of this regimen is not weight loss, but in the presence of excess weight loss is not excluded in the course of a healthy diet.

In order for the effect to be beneficial, it is important not only which foods will be consumed, but also the selection of high quality ones, appropriate culinary processing, as well as a reasonable distribution of quantities during the day and avoid starvation or overeating.

The decisions we make today determine our future. And if miracles happen for a moment and are not under our control, then excellent results require patience, time and perseverance.

Anti-inflammatory Diet - To Regain Balance

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