'I'm a doctor - this incredible diet can slash risk of diabetes, dementia and even cancer'
This diet does not dictate your calorie intake or portion size.
We are all aware of the saying, “You are what you eat”. While this could be viewed as just a throwaway line there is actually some truth to it.
Our diet plays an enormous role in our overall health and wellbeing, with certain foods known to lower or raise your risk for some conditions.
This can even include serious health issues and illnesses such as cardiovascular disease, diabetes, Alzheimer’s disease and cancer, according to one expert.
Doctor Bhavini Shah revealed a specific diet you can adopt to help prevent these diseases among others.
The GP, from the Lloyds Pharmacy Online Doctor, advised consuming an anti-inflammatory diet for this reason.
She explained: “Unlike many common diets, an anti-inflammatory diet does not dictate the number of calories you must eat, your portion size, or the times you’re allowed to eat.
“Instead, the diet focuses on eating healthier foods, high in fibre and antioxidants.
“Inflammation is a natural immune response to something that is wrong in our body, resulting in pain and swelling to alert us to an injury, or coughing and sneezing to force allergens out of the body. Inflammation can also be caused by stress, low activity levels and certain foods.
“This becomes a problem when highly processed unhealthy foods trigger inflammation, causing swelling and damage.
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“This can result in persistent inflammation, called metaflammation, which can have serious health consequences.”
According to Dr Shah, an anti-inflammatory diet can aid your body in preventing:
- Cardiovascular disease
- Type 2 diabetes
- Alzheimer’s disease
- Arthritis
- Breast cancer
- Bowel cancer.
But why is this? Anti-inflammatory foods contain antioxidants, polyphenols, and fibre which naturally combat inflammation, she said.
Dr Shah continued: “These anti-inflammatory compounds can also prevent spiking blood sugar as well as stopping inflammation being signalled by your immune system.
“Many popular diets at the moment, such as the Mediterranean diet, consist almost entirely of anti-inflammatory foods.
“We’re beginning to see a massive rise in people considering the foods they’re eating, as to avoid inflammatory, ultra processed foods (UPFs).
“Anti-inflammatory diets can have a range of unexpected health benefits, including: improved sleep quality, increased energy levels, and clearer skin.”
The best anti-inflammatory foods to eat
Dr Shah recommended eating more of the following foods:
- Green leafy vegetables such as spinach and kale
- Nuts such as almonds and walnuts
- Fatty fish such as tuna and salmon
- Fruits such as berries and tomatoes
- Unsaturated fats such as olive oil.
However, certain foods can have the opposite effect. Dr Shah warned against eating:
- Refined carbohydrates such as mass produced white bread and pastries
- Fried foods
- Sugary carbonated drinks
- Red meat
- Processed meat
- Saturated fats
- Alcohol.
Her advice is backed by experts at the Harvard TH Chan School of Public Health, in the US.
They stated that “over time” inflammation can be a driving factor for chronic conditions like cardiovascular disease, non-alcoholic fatty liver disease, type 2 diabetes, Alzheimer’s disease, and certain cancers.
“An anti-inflammatory diet is a healthful eating plan that may help to reduce chronic low levels of inflammation that otherwise might increase the risk of various chronic diseases,” they concluded.
