Inflammation is necessary. It helps to heal the body and protect it from illness. But sometimes, the body goes too far. That’s where an anti-inflammatory diet comes in. Filled with fruits, nuts and natural oils, it gives your body a hand when it comes to fighting the chronic inflammation that can come with psoriasis, rheumatoid arthritis, asthma and more. As with any lifestyle change, it can be hard to know where to start. That’s where this brand-new title comes in.
THE ANTI-INFLAMMATORY Plan
INTRODUCTION
1 THE SCIENCE
WHAT IS INFLAMMATION? • Before we get into the details of why, when and how inflammation occurs, let’s begin with a simple explanation of inflammation.
HOW INFLAMMATION AFFECTS THE BODY • Here are some examples of how inflammation affects various parts of the body.
ROOT CAUSES OF INFLAMMATION • What causes our immune system to stay in battle mode? Why does something intended to help us cause such chaos?
DIAGNOSING INFLAMMATION BE YOUR OWN HEALTH DETECTIVE • If you are curious about your level of inflammation, you can find telltale signs on a routine blood test.
2 LIFESTYLE
HEALTHY LIFESTYLE HABITS • Alongside diet, forming good lifestyle habits is key to reducing inflammation and preventing chronic disease.
STRESS
SLEEP
EXERCISE • The human body is not designed to be still. For thousands of years we expended a large amount of energy through physical movement throughout the day. Since the technological advances of the twentieth century, however, we have slowly become more and more sedentary.
WEIGHT • Excess weight is a risk factor for many chronic health conditions, including type 2 diabetes, heart disease, arthritis, cancer and stroke.
3 NUTRITION
AN ANTI-INFLAMMATORY DIET • A healthy diet is a powerful tool to prevent inflammation and provide the raw materials needed for your body to thrive. To keep chronic inflammation at bay, the following core principles should form the foundation of your diet.
POTENTIALLY INFLAMMATORY FOODS • Some foods have the potential to cause inflammation, depending on the quality and whether you tolerate them. To help navigate this, let’s look at three food groups that create the most confusion.
WHAT ELSE CAN HELP? • There is no universally perfect diet that will suit everyone – no ‘one size fits all’.
INFLAMMATION-FIGHTING FOODS • In this section we look at individual foods that have powerful anti-inflammatory properties. Although all fresh whole foods can promote good health, research has shown that the following foods in particular are a cut above the rest for fighting inflammation.
A LOOK AT NUTRIENTS • All nutrients work together to promote good health, but certain nutrients are particularly important for keeping inflammation at bay.
4 RECIPES
BREAKFASTS
SNACKS AND LIGHT MEALS
MAIN MEAL
DESSERTS
BIBLIOGRAPHY
INSPIRING READS FOR A HAPPIER YOU • From travel and food to mindfulness and fitness, discover motivational books to enrich and enhance your life
The Anti-Inflammatory Plan
THE ANTI-INFLAMMATORY Plan