Dux Dine offers four dietary tips to reduce inflammation and improve short-term and long-term health.
Chronic inflammation is recognized as the underlying cause of various lifestyle diseases, including coronary artery disease, cancer, and neurodegenerative conditions. Inflammation is a vital part of the body's healing response, indicated by visible signs like redness, heat, swelling, and pain. However, if left unchecked, inflammation can become harmful. In the short term, it can cause allergies and autoimmunity, while long-term inflammation significantly raises the risk of chronic diseases like Alzheimer's.
1. Remove Ultra-Processed Food Groups
Ultra-processed foods, consisting of industrial ingredients combined through manufacturing processes, carry significant health risks. Studies on Italian adults and US male health professionals found that high consumption of these foods was linked to an increased risk of premature death and colon cancer (Wang et al.). Merely relying on other nutrient sources in the diet cannot counteract these risks. These foods are thought to trigger inflammation due to their foreign nature and high content of sugars, salt, saturated fats, and trans fatty acids, leading to systemic inflammation. To prevent
this, it is advisable to avoid ultra-processed foods and instead opt for natural, unprocessed options like those found in plant-based diets such as the Mediterranean diet.
2. Eat Anti-inflammatory wholefoods
Including natural anti-inflammatory foods in your diet is highly beneficial for reducing inflammation risk. Nutrition experts widely recommend an anti-inflammatory diet that emphasizes consuming fruits, vegetables, leafy greens like spinach and kale, and cruciferous vegetables like broccoli and cabbage (Sissons). Colorful fruits such as cherries, raspberries, and blackberries contain inflammation-fighting compounds. Whole grains like oatmeal, brown rice, and whole-wheat bread high in fiber show potential in reducing inflammation. Beans are fiber-rich, packed with antioxidants and other anti-inflammatory substances. Nuts, olive oil, avocados, and herbs and spices, particularly turmeric and garlic, also contribute to reducing inflammation (Spritzler). By incorporating these natural anti-inflammatory foods, you can promote a healthier and less inflammatory lifestyle.
3. Drink green tea
Green tea is a potent beverage with remarkable anti-inflammatory effects. Extensive research has shown its positive impact on various diseases, including cancer, obesity, diabetes, cardiovascular disease, and neurodegenerative conditions. The key component, epigallocatechin-3-gallate (EGCG), has been extensively studied and proven to possess anti-inflammatory properties. (Nagle et al.) It reduces the expression of inflammatory cytokines and enzymes (Nagle et al.). Regular consumption of green tea is also associated with a lower risk of dementia and cognitive decline. Green tea's rich catechins and other beneficial substances make it a valuable addition to an anti-inflammatory diet, offering potent antioxidant and anti-inflammatory properties.
4. Reduce animal meats
Reducing or eliminating red meat consumption is advisable to minimize or prevent inflammation in the body. Numerous studies have demonstrated that a high intake of red meat, particularly processed varieties, can elevate the risk of developing conditions such as heart disease and certain cancers.
(Chai et al.) Many experts agree that diets rich in red meat can elevate inflammation markers, potentially leading to chronic inflammation and an increased risk of heart disease and cancer (Giromini and Givens). Furthermore, processed meats are consistently associated with increased inflammation and cancer risk. Thus, it is advisable to avoid processed meats whenever possible.
Our Mission at Dux Dine
In conclusion, following the four dietary tips from Dux Dine can effectively reduce inflammation and improve overall health in the short and long term. Removing ultra-processed foods, consuming anti-inflammatory wholefoods, drinking green tea, and reducing red and processed meat intake are key strategies.
Inspired by the Mediterranean Diet, Dux Dine embraces a clean, lean, and fresh approach to food by prioritizing produce and seafood. Valuing community and human connection, Dux Dine believes in the power of sharing nutritious meals as an essential part of a balanced and healthy lifestyle. The Mediterranean Diet is not merely a temporary diet but a way of life, and adopting its principles can lead to reduced inflammation and improved well-being. Experience the essence of the Mediterranean diet at Dux Dine, where our restaurant's foundation and culture revolve around providing enjoyable, flavorful, and nourishing meals without compromising taste or texture. Fuel your body correctly and unlock the secret to living a long and fulfilled life.
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Chai, Weiwen, et al. “Dietary Red and Processed Meat Intake and Markers of Adiposity and Inflammation: The Multiethnic Cohort Study.” Journal of the American College of Nutrition, vol. 36, no. 5, 19 June 2017, pp. 378–385, www.ncbi.nlm.nih.gov/pmc/articles/PMC5540319/, https://doi.org/10.1080/07315724.2017.1318317.
Giromini, Carlotta, and D. Ian Givens. “Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases.” Foods, vol. 11, no. 14, 1 Jan. 2022, p. 2063, www.mdpi.com/2304-8158/11/14/2063, https://doi.org/10.3390/foods11142063.
Nagle, Dale G., et al. “Epigallocatechin-3-Gallate (EGCG): Chemical and Biomedical Perspectives.” Phytochemistry, vol. 67, no. 17, 1 Sept. 2006, pp. 1849–1855, www.ncbi.nlm.nih.gov/pmc/articles/PMC2903211/, https://doi.org/10.1016/j.phytochem.2006.06.020.
Sissons, Beth. “What to Know about Foods That Cause Inflammation.” Www.medicalnewstoday.com, 31 Mar. 2021, www.medicalnewstoday.com/articles/foods-that-cause-inflammation. Accessed 21 July 2023.
Spritzler, Franziska. “Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally.” Healthline, 2018, www.healthline.com/nutrition/anti-inflammatory-diet-101.
Wang, Lu, et al. “Association of Ultra-Processed Food Consumption with Colorectal Cancer Risk among Men and Women: Results from Three Prospective US Cohort Studies.” BMJ, vol. 378, 31 Aug. 2022, p. e068921, www.bmj.com/content/378/bmj-2021-068921, https://doi.org/10.1136/bmj-2021-068921.