While inflammation is essential for targeting danger within the body, the inflammatory response can be triggered even when there is no threat, causing discomfort and pain throughout the body. Discover the science behind inflammation, before learning how simple changes to our lifestyle can prevent, control and reduce chronic inflammation. From getting quality sleep and reducing stress, to exercising and improving our diet – we examine common inflammatory foods, suggest useful food swaps, and look at the best anti-inflammatory foods out there. We’ve even included 25 nutritious and delicious recipes for you to try at home. Take control of your life today, and you’ll see improvements to your health in no time.
WELCOME
The Anti-Inflammatory Guide - 4th
WHAT IS inflammation? • Get to know your body’s second line of defence, including how it can sometimes cause more harm than good
HOW INFLAMMATION affects the body from our outermost layer to our most protected organs • Any part of the body that is susceptible to damage can quickly become an inflammation site
INFLAMMATION causes • From predetermined genetics to lifestyle strains, what factors put our bodies in extreme defence mode?
DIAGNOSING inflammation • These are some of the signs that your body is in inflammatory attack mode
Hello HEALTHY HABITS, GOODBYE INFLAMMATION • A healthy lifestyle is a powerful weapon when it comes to preventing, controlling and reducing inflammation
How STRESS IMPACTS INFLAMMATION • Chronic stress can lead to chronic inflammation. We look at why this happens and how you can reduce your stress levels
How SLEEP IMPACTS INFLAMMATION • Find out how the quality and duration of your sleep can have an impact on inflammation in your body
EXERCISE, weight & INFLAMMATION • Maintaining a healthy weight and getting enough exercise can help with chronic inflammation
Switch TO AN ANTI-INFLAMMATORY DIET • Heal your body from the inside by cutting down on inflammatory foods and focusing on a good nutritional balance
MAKING GOOD FOOD choices • How to pick the best foods for your lifestyle, budget and health goals for an anti-inflammatory diet
Cooking METHODS TO REDUCE INFLAMMATION • The way you cook your food can make a difference to the inflammation caused in your body. We explore the best (and worst) cooking methods
Common INFLAMMATORY FOODS • If you’re looking to reduce inflammation in your body, these are the most common culprits
Inflammatory FOOD SWAPS • Our handy at-a-glance guide will give you some ideas for swapping out inflammatory foods for better alternatives
OTHER DIETS TO HELP inflammation • Many existing dietary models can also help to reduce the risk of inflammation. Let’s take a look at some of them here
TOP 10 INFLAMMATION-FIGHTING FOODS • If you’re looking to change your lifestyle to fight inflammation, these are the best foods to include in your diet
Variety of vegetables
Oily fish
Wholegrains
Beans & legumes
Nuts
Seeds • AS A GENERAL GUIDE, ONE TO TWO TABLESPOONS OF SEEDS PER DAY IS PLENTY, AS THEY ARE VERY NUTRIENT DENSE.
Healthy oils
Tea
Herbs & spices
Key ANTI-INFLAMMATORY NUTRIENTS • The makeup of your food matters – we explore the key nutrients to help reduce inflammation
RECIPES
RECIPES
INSPIRING READS FOR A HAPPIER YOU • From travel and food to mindfulness and fitness, discover motivational books to enrich and enhance your life
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THE ANTI-INFLAMMATORY Guide