10 months ago

🦶 We review the worst inflammation-causing foods and the best anti-inflammation diet! Click below to watch the full video.🦶

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An anti-inflammatory diet focuses on consuming foods that help reduce inflammation in the body. Chronic inflammation has been associated with various health conditions, including cardiovascular disease, diabetes, and certain types of cancer. While individual dietary needs may vary, here are some general guidelines for an anti-inflammatory diet:

Emphasize whole, minimally processed foods: Opt for foods in their natural state, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in antioxidants, fiber, vitamins, and minerals that help combat inflammation.

Include fatty fish: Fatty fish, such as salmon, mackerel, sardines, and trout, are excellent sources of omega-3 fatty acids. These healthy fats have anti-inflammatory properties. Aim for two servings of fatty fish per week.

Choose healthy fats: Replace unhealthy fats (saturated and trans fats) with healthier fats. Include sources such as extra virgin olive oil, avocado, nuts (like almonds and walnuts), and seeds (such as flaxseeds and chia seeds) in moderation.

Incorporate colorful fruits and vegetables: Include a wide variety of fruits and vegetables in your diet. These provide a range of antioxidants and phytochemicals that combat inflammation. Aim for a diverse selection of colors to ensure a variety of beneficial compounds.

Include whole grains: Choose whole grains like quinoa, brown rice, whole wheat, oats, and barley instead of refined grains. Whole grains provide more fiber and nutrients, which have anti-inflammatory effects.

Spice it up: Include herbs and spices known for their anti-inflammatory properties, such as turmeric, ginger, garlic, cinnamon, and rosemary, in your meals. These spices can add flavor and provide additional health benefits.

Limit added sugars and processed foods: Minimize your intake of sugary beverages, processed snacks, refined carbohydrates, and foods high in added sugars. These can promote inflammation and contribute to chronic health conditions.

Reduce intake of red and processed meats: Limit consumption of red meat and processed meats, as they have been linked to inflammation and certain health risks. Instead, opt for lean protein sources like poultry, fish, legumes, and plant-based protein alternatives.

Hydrate with water: Stay hydrated by drinking plenty of water throughout the day. Water helps support overall health and can assist in reducing inflammation.

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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery separately. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.

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