Inflammation is a natural process that helps your body heal and defend itself from harm.

However, inflammation is harmful if it becomes chronic.

慢性炎症可能持续数周，月或年 - 可能导致各种健康问题。

That said, there are many things you can do to reduce inflammation and improve your overall health.

This article outlines a detailed plan for an anti-inflammatory diet and lifestyle.

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Inflammation is your body’s way of protecting itself from infection, illness, or injury.

As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection.

急性（短期）炎症的经典迹象包括发红，疼痛，热和肿胀。

On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, andcancer( 1 , 2 , 3 , 4 ）。

慢性的炎can also happen when people are obese or under压力( 5 , 6 ）。

When doctors look for inflammation, they test for a few markers in your blood, including C-reactive protein (CRP), homocysteine, TNF alpha, and IL-6.

Summary

Inflammation is a protective mechanism that allows your body to defend itself against infection, illness, or injury. It can also occur on a chronic basis, which can lead to various diseases.

某些生活方式因素 - 特别是习惯性的因素 - 可以促进炎症。

消耗大量的糖和高果糖玉米糖浆是特别有害的。它可以导致insulin resistance, diabetes, and obesity ( 7 , 8 ,9, 10 , 11 ）。

科学家们也假设消耗很多精致的碳水化合物，如白面包，可能导致炎症，胰岛素抵抗和肥胖（ 12 , 13 ）。

更重要的是，含有反式脂肪的食用和包装的食物已被证明促进炎症并损害导致动脉的内皮细胞（14, 15 , 16 , 17 ,18, 19 , 20 ）。

许多加工食品中使用的植物油是另一种可能的罪魁祸首。定期消费可能导致不平衡Omega-6到ω-3脂肪酸, which some scientists believe may promote inflammation ( 21 , 22 , 23 ）。

Excessive intake of alcohol and processed meat can also have inflammatory effects on your body ( 24 , 25 , 26 ）。

此外，包括大量坐着的非活动生活方式是可以促进炎症的主要非饮食因素（ 27 , 28 ）。

Summary

Eating unhealthy foods, drinking alcohol or sugary beverages, and getting little physical activity are all associated with increased inflammation.

如果你想减少炎症，吃较少的炎症食品和更抗炎食物。

Base your diet on whole, nutrient-dense foods that containantioxidants- 并避免加工产品。

抗氧化剂通过减少自由基水平来工作。这些反应性分子被创建为新陈代谢的自然部分，但是当他们没有被检查时会导致炎症。

您的抗炎饮食应在每餐时提供蛋白质，碳水化合物和脂肪的健康平衡。确保您还满足您的身体对维生素，矿物质，纤维和水的需求。

One diet considered anti-inflammatory is theMediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6 ( 29 , 30 , 31 ）。

A low-carb diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome ( 32 , 33 , 34 ）。

In addition, vegetarian diets are linked to reduced inflammation ( 35 ）。

Summary

Choose a balanced diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods.

Some foods are associated with an increased risk of chronic inflammation.

Consider minimizing or cutting these out completely:

  • 含糖饮料：糖加饮料和fruit juices
  • 精制碳水化合物：White bread, white pasta, etc.
  • Desserts:Cookies, candy, cake, and ice cream
  • 加工肉类:热狗，博洛尼亚，香肠等
  • Processed snack foods:Crackers, chips, and pretzels
  • 某些油：Processed seed and vegetable oils like soybean and corn oil
  • 反式脂肪：Foods with partially hydrogenated ingredients
  • 酒精：过度的艾可hol consumption
Summary

避免或最大限度地减少含糖食品和饮料，加工肉，过量的酒精和精致的碳水化合物和不健康的脂肪。

5你可以吃的最抗炎食品

包括大量这些抗炎食品：

  • 蔬菜：西兰花，羽衣甘蓝，布鲁塞尔豆芽，白菜，花椰菜等
  • 水果：特别是像葡萄和樱桃一样的深深彩色浆果
  • 高脂果实：鳄梨和橄榄
  • 健康脂肪：橄榄油和鳄梨油
  • 脂肪鱼：Salmon, sardines, herring, mackerel, and anchovies
  • Nuts:杏仁和其他坚果
  • 胡椒：Bell peppers and chili peppers
  • 巧克力：黑巧克力
  • Spices:姜黄，葫芦巴，肉桂等
  • Tea:Green tea
  • Red wine:Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
Summary

最好使用可以减少炎症的各种营养密集的整个食物。

It’s easier to stick to a diet when you have a plan. Here’s a great sample menu to start you out, featuring a day of anti-inflammatory meals:

Breakfast

  • 3-egg omelet with 1 cup (110 grams) of mushrooms and 1 cup (67 grams) of羽衣甘蓝, cooked in olive oil
  • 1 cup (225 grams) of cherries
  • Green tea and/or water

午餐

  • 烤三文鱼在用橄榄油和醋的混合蔬菜床上
  • 1 cup (125 grams) of raspberries, topped with plain Greek yogurt and chopped pecans
  • Unsweetened iced tea, water

Snack

  • 甜椒用鳄梨酱捣碎

Dinner

  • 鸡咖喱用甜土豆，花椰菜和西兰花
  • 红酒(5 - 10盎司或140 - 280米l)
  • 1盎司（30克）的黑巧克力（优选至少80％可可）
Summary

抗炎饮食计划应该是均衡的，在每顿饭时都将食物纳入有益效果。

Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:

  • Supplements:某些补充剂can reduce inflammation, including fish oil and curcumin.
  • 定期锻炼：运动可以减少炎症标志物和慢性疾病的风险（ 36 , 37 ）。
  • 睡觉：Gettingenough sleepis extremely important. Researchers have found that a poor night’s sleep increases inflammation ( 38 ,39）。
Summary

You can boost the benefits of your anti-inflammatory diet by taking supplements and making sure to get enough exercise and sleep.

An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits:

  • 改善症状关节炎, inflammatory bowel syndrome, lupus, and other autoimmune disorders
  • Decreased risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
  • 减少血液中的炎症标志物
  • 更好的血糖，胆固醇，和triglyceride水平
  • Improvement in energy and mood
Summary

抗炎饮食和生活方式可能会改善炎症的标志物，降低您对许多疾病的风险。

慢性的炎是不健康的，可以导致疾病。

在许多情况下，您的饮食和生活方式驱动炎症或使其变得更糟。

You should aim to choose抗炎食品for optimal health and wellbeing, lowering your risk of disease and improving your quality of life.