Maintaining a balanced, nutrient-rich diet is key to overall health, alongside exercise and good sleep. The anti-inflammatory diet, favored by Bollywood stars like Vidya Balan and Samantha Ruth Prabhu for weight management (Jyotika reportedly lost nine kilos in three months following Vidya's advice), is gaining traction. But what is it, and how do you know if you need it? 🤔

Inflammation is a natural immune response, like swelling around a wound. However, chronic inflammation can be detrimental, linked to weight gain (possibly due to fluid retention, as suggested in Vidya Balan's case), heart issues, stroke, and type 2 diabetes. Severe stress and addiction can also trigger it. ⚠️

Recognising Inflammation:

Changes in diet, anxiety, and lack of sleep can cause inflammation. Doctors diagnose it through tests and by observing symptoms like sudden fatigue in active individuals, and by analyzing diet. They may also use an elimination diet to identify food sensitivities like lactose intolerance. 🩺

The Anti-Inflammatory Diet: Food Focus:

This diet emphasizes nutrient-dense foods that combat inflammation and boost immunity, essentially an upgraded version of a well-balanced eating plan. 🥗

Key Anti-Inflammatory Foods:

Fruits, Vegetables & Grains: Avocados 🥑, blueberries 🫐, cranberries, apples 🍎, citrus fruits (antioxidants); carrots (beta-carotene, Vitamin A); bell peppers 🫑, onions (Vitamin C); oats, plantain, yoghurt (probiotics).
Healthy Fats: Olive oil 🫒, omega-3 fatty acids (tuna 🐟, mackerel), chia seeds, flax seeds.
Spices & Herbs: Ginger, garlic 🧄, turmeric (curcumin), black pepper (piperine).
Drinks: Green tea 🍵, turmeric milk 🥛, ginger tea.

Ideal Anti-Inflammatory Day Menu:

Meal	Recommendations	Benefits
Morning Drink	Warm water with lemon juice 🍋	Hydrates, aids digestion, and nutrient absorption
Breakfast	Oats with mixed fruits 🍓, nuts 🌰, chia seeds; Greek yoghurt with honey 🍯, flax seeds, berries; healthy smoothies	Fibre-rich, antioxidants
Snacks	Apples 🍎, almond milk 🥛, turmeric milk 🥛, walnuts	Satiating, anti-inflammatory properties
Lunch	Brown rice with paneer/chicken 🍚🍗, mixed vegetables; salad with olive oil dressing 🥗, lemonade 🍋	Filling, nutritious, and antioxidant-rich
Evening Snack	Almonds 🌰 or a fruit 🍎	Healthy energy boost
Dinner	Vegetable soup 🍲, dal, rice/roti; warm milk with turmeric before bed 🥛	Easily digestible, improves sleep, aids digestion, and detoxifies

Foods to Avoid: Unhealthy items like soft drinks should be eliminated. 🥤

Information courtesy: Manju P George, Chief Dietician, VPS Lakeshore Hospital, Kochi. 🇮🇳

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