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Get to Know the Foods That Fight Inflammation

    /    บทความ    /    Get to Know the Foods That Fight Inflammation

Better Posture, Better Health.

Get to Know the Foods That Fight Inflammation

What is Inflammation?

Inflammation is a natural response process of the body’s immune system to injury or infection. However, when inflammation becomes chronic, it can lead to the development of many chronic diseases, including arthritis, heart disease, and diabetes. While medication can help manage inflammation, diet plays an effective component to fight the inflammation naturally. 

Foods To Reduce Inflammation

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been proven to reduce inflammation. Studies have found that consuming omega-3 fatty acids can help alleviate symptoms of rheumatoid arthritis and reduce the risk of heart disease.

Berries

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants that protect the body from inflammation. Studies have found that consuming berries can help reduce inflammation in the body and improve brain functions. 

Leafy Greens

Green leafy vegetables like spinach, kale, and collard are rich in vitamins, minerals, and antioxidants that fight inflammation. According to the studies, consuming leafy greens can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Nuts

Nuts such as almonds, walnuts, and cashews are rich in healthy fats, fiber, and antioxidants that help reduce inflammation in the body. Studies have found that consuming nuts can help reduce the risk of chronic diseases such as heart disease and diabetes.

Turmeric

Turmeric is a spice that contains a powerful anti-inflammatory compound called curcumin. Including turmeric in your diet can assist in reducing inflammation in the body and alleviate symptoms of arthritis and other inflammatory conditions.

Olive Oil

Olive oil is rich in healthy fats and antioxidants that help reduce inflammation in the body. Olive oil plays one of the major roles in reducing the risk of chronic diseases such as heart disease and diabetes.

By incorporating these anti-inflammatory foods to the diet, you can naturally reduce inflammation in the body and reduce the risk of chronic diseases. However, it’s important to note that diet alone may not be enough to manage chronic inflammation. So if you’re experiencing the symptoms of chronic inflammation, it’s important to consult with a healthcare provider to determine the best course of treatment. Visit PrimoCare Medical Clinic to consult with the medical professionals and receive the best treatment. We are ready to take care of you ultimately. You can inquire or make an appointment in advance here.

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Nourish Your Body for Optimal Health Through Balanced Diet

    /    บทความ    /    Nourish Your Body for Optimal Health Through Balanced Diet

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Nourish Your Body for Optimal Health Through Balanced Diet

An eating pattern represents the combination of foods and beverages that completes an individual’s dietary intake over time including habitual eat and drink and the eating pattern does have an impact on the health. So it is important to have the proper diet and right eating pattern to maintain good health in the long term. 

Eating a balanced and nutritious diet is essential for maintaining overall health and well-being. With the variety of delicious and flavorful food options, it can be easy to indulge in high-calorie, high-fat, and high-sugar foods. However, it’s important to remember that a diet that is high in such types of foods can lead to a number of health problems such as obesity, diabetes, heart disease and other chronic diseases. 

One of the key ways to ensure to get all necessary nutrients is through a healthy eating pattern. A healthy eating pattern means consuming different foods from all food groups in the right amount. In Asian countries, especially in Thailand, rice plays a major role in the traditional diet but there are a variety of vegetables and fruits together with moderate portions of fish, seafood and meat. This type of consumption can be considered as a healthy diet since all food groups are consumed and it is low in fat, high in fiber, high in protein and rich in vitamins and minerals.

Moreover the Thai traditional diet is also rich in herbs and spices, which have been shown to have anti-inflammatory and anti-cancer properties. Some common herbs and spices used in Thai cooking include ginger, lemongrass, kaffir lime leaves, and chili peppers.

To maintain a healthy diet, it’s important to avoid the consumption of processed foods and foods that are high in refined sugar, saturated fats, and sodium. Additionally, it’s important to have an appropriate portion, especially making sure to consume enough fruits, vegetables, and whole grains in your diet.

Follow these checklists to maintain a healthy diet and keep your body nourished and strengthened. 

  • Eat a variety of foods from all food groups
  • Have appropriate amount of rice or carbohydrate
  • Have adequate amount of protein
  • Consume plenty of fruits and vegetables
  • Include fish, lean meat, eggs, grains in your diet
  • Avoid sweet and salty foods
  • Limit or reduce the consumption of alcoholic beverages
By following a healthy eating pattern, you can provide your body with the necessary nutrients to function properly, and help to prevent chronic diseases and illnesses. Eating a diet that is rich in fruits, vegetables, whole grains and lean proteins can help to strengthen your body and keep your optimal health.  

PrimoCare Medical Clinic is ready to take care of your health and your mind to be completely strong.  You can inquire or make an appointment in advance here.


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Importance of Eating Right Pattern to Strengthen The Body

    /    บทความ    /    Importance of Eating Right Pattern to Strengthen The Body

Better Posture, Better Health.

Importance of Eating Right Pattern To Strengthen The Body

Food refers to what the body takes in both matter and energy and the synthesis process occurs until the body can use it for benefit. Therefore, eating the right pattern properly should be considered especially how the food you are about to eat will benefit or harm you in order to get the body to get complete nutrition. 

Criteria for Choosing Right Eating Pattern

According to Thaihealth Watch 2022, Thai people prefer to eat high-fat foods, processed foods, and bottled beverages and don’t eat enough fruits and vegetables which affects health in the long run, especially the risk of getting sick with NCDs may affect the mortality rate of Thai people. Check out the criteria for selection of healthy food as follows: 

  • Type: Have a variety of food from all 5 food groups. Foods that are harmful to the body such as fried food, potato chips, desserts, coffee, alcohol, additives, preservatives, and various processed foods should be avoided. 
Reduction formula 6:6:1 on Sweet, Oily and Salty food: Consumption of these food per day should be limited according to the following amount as maximum
– 6 teaspoons of sugar
– 6 teaspoons of oil
– 1 tablespoon of salt 
 
  • Amount: The daily consumption should not be exceeding as follows: Sugar – 150 calories per day, Fat – 20g to 30g of saturated fat per day and Salt – 2,300mg 
  • Time: Enjoy the meal. Try not to eat between meals. You can do intermittent fasting as well.
Canada Food Guide 2019: Sample Canadian Government Food Guide 
 
Eat fruits and vegetables, whole grains and protein rich food, when choosing a protein food, opt for plant-based protein including choosing healthy fats instead of saturated fats. However, a good eating pattern must have the following characteristics: 

1. Complete nutrition value
2. Healthy
3. Satisfaction
 
Overall, the research concluded that a good eating pattern is choosing to eat vegetables, fruits, whole grains and various protein foods such as beans, yogurt, lean meats, etc., including reducing and avoiding processed foods, salt and sugar so that the body can get useful nutrients and use it for the development of the body.
 
How To Eat To Get Complete Nutrition? 
 
  • Focus on eating foods such as vegetables, fruits, whole grains. and suitable protein: Have protein from plants, such as beans, and reduce the consumption of foods that are high in saturated fat, such as fat from certain meats, including fat in milk, butter, cheese, lard, palm oil, etc. Increase the consumption of lean meats such as fish like tuna, chicken breasts, as well as eating good fats such as olive oil, sesame seeds and flaxseed.
  • Reduce the consumption amount of processed foods: Processed foods that should reduce consumption include sausages, bacon, ham, as they contain a lot of salt, saturated fat and there are carcinogenic substances that occur in the food preservation process. When preparing for your own food, avoid salt, sugar, and saturated fat.
  • Drink water instead of of sugary drinks: Water can help quench your thirst and resolve dehydration without consuming excess calories. However, if you want a replacement drink, you can drink plant-based drinks that do not contain sugar, such as soy milk, almond milk, coffee, tea (without sugar) or fat-free milk without sugar, etc.
  • Always read the label: Labels will provide more accurate information to make good food purchase decisions, especially ingredients such as calorie content, nutritional proportions, nutrients, expiration dates and amounts of nutrients that are harmful if taken in large amounts, such as salt, sugar, saturated oils, etc.
  • Eat mindfully: Always know your status if you’re full or still hungry
  • Cook by yourself in the kitchen: Cooking helps develop good eating habits because it can control the amount of salt, sugar and various seasonings. In addition, cooking helps to learn new skill and it might help to reduce consumption of processed foods
  • Dining with others: Eat with other people like friends or family. It creates a good environment for eating, making you happier.

If you are looking to consult a doctor to adjust lifestyle behavior for better health or to consult for the personalized meal plan for the diabetic, come down to get advice at PrimoCare Medical Clinic to join the Personalized Lifestyle Medicine program designed for individuals. You can inquire or make an appointment in advance here.

References:

The Hormone Handbook by Thierry Hertoghe, MD. 2006 

Canada food guide diet

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