We’ve all been there—stress eating unhealthy snacks when feeling overwhelmed isn’t good for long-term health. Over time, this can lead to severe repercussions, including low-grade chronic inflammation in the body.

Inflammation is the body’s natural way of protecting itself when it gets hurt or infected. It helps heal injuries and fights off infections by sending immune cells to the affected area. Acute inflammation is short-term and usually goes away once the problem is resolved. However, when inflammation persists for a long time, it becomes chronic and can lead to serious health issues.

Chronic inflammation can damage healthy tissues and organs, increasing the risk of diseases like heart disease, diabetes, and cancer. It can also weaken the immune system, making it harder to fight off infections and illnesses. Additionally, chronic inflammation can lead to problems with mental health, such as fatigue and depression. 

Chronic low-grade inflammation, often from constant stress, not only raises the risk of chronic diseases but also adds to emotional stress. This can make you more likely to turn to food for comfort, worsening the cycle of stress-eating. To break this cycle incorporate anti-inflammatory foods into your diet. Eating more fruits, vegetables, whole grains, and healthy fats can reduce inflammation. Foods like avocados, berries, nuts, and leafy greens support overall health and may lower stress levels, making it easier to manage emotional eating.

 

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Related story: Signs of An Unhealthy Gut

 

We spoke to Dr. Lakshmi Kilaru, Wellness Specialist and Head Nutritionist, Apollo Hospitals, Jubilee Hills, Hyderabad, on how to fix inflammation with the help of nutrition. Here is what she has recommended : 

1-Day Anti Inflammatory Diet 

Early Morning

• Turmeric tea

Breakfast 

• Green smoothie with spinach or amaranth, pineapple, chia seeds, and lemon 

or

• Overnight oats topped with berries

 

Snack

• A mix of strawberries, blueberries, pineapple, mulberries, and watermelon

 

Lunch

• Salad with mixed greens, berries, walnuts, and a dressing of olive oil

or

• Grilled salmon with a side of grilled vegetables

 

Afternoon Snack

• Sprouts, yoghurt, and a mix of nuts and seeds (including flaxseeds)

 

Dinner

• Barley and moong dal cooked with carrots and beetroot

and

• Garlic and mushroom soup

 

Bedtime

• Chamomile tea

 

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Anti-Inflammatory Diet

Simply cutting inflammatory foods from your diet will boost your energy, mood, and sleep, but will not do much to repair or change the makeup of your digestive system. For doing the repair done to your digestive system, consistently following an anti-inflammatory diet will transform the composition of your digestive system
Many people carry gut inflammation linked to their diet, and it typically takes around a month for the gut to heal. To achieve this, aim to reduce processed foods and increase your intake of whole foods. This adjustment will provide enduring benefits, positively impacting both your physical and mental health.

 

Benefits of Anti-Inflammatory Diet

 

Enhances Gut Health

A 2020 study published in the journal Gut revealed that following a Mediterranean diet—rich in fish, poultry, fruits, vegetables, whole grains, and healthy fats—can lower inflammation by altering your gut microbiome, the bacteria in your digestive system. Including probiotic and fermented foods in your diet can also help improve gut health.

 

Related story: Fermented Foods to Improve Gut Health

 

Reduces Cortisol Levels

Cortisol is a hormone released by your adrenal glands in response to stress, helping manage your "fight or flight" reaction. While essential in small amounts, excess cortisol can be harmful. Consuming magnesium-rich foods can aid in metabolizing cortisol and prevent it from lingering in your system. Magnesium also promotes relaxation and can offer quick stress relief. Top sources of magnesium include avocados, bananas, broccoli, dark chocolate, pumpkin seeds, and spinach.

 

Related story: Healthy Eating Habits At Work To improve Gut Health

 

Regulate Stress Hormones

Don't underestimate the anti-inflammatory benefits of herbs and spices. Pantry staples like garlic and turmeric offer significant health advantages. Garlic acts as a prebiotic, promoting the growth of beneficial gut bacteria, while turmeric influences the hippocampus, a brain region that helps manage stress hormones. Include ingredients like garlic, turmeric, ginger, cinnamon, and cayenne to manage stress efficiently.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

UR.Life offers comprehensive diet counselling designed to support anti-inflammatory and overall healthy eating plans. Our counselling services emphasise reducing processed foods and managing stress, which can both contribute to chronic inflammation. With tailored meal plans and ongoing support, UR.Life aims to improve clients' health by addressing individual needs and promoting sustainable, long-term dietary changes that enhance well-being and reduce the risk of chronic diseases.