Dr. Nicholas Perricone is a dermatologist who researches the link between inflammation and aging. Based on this research, Perricone created an anti-inflammatory diet designed to boost energy levels, prevent premature aging and improving mental function. While weight loss is not the intended effect of the diet, the focus is on healthy, whole foods that tend to be lower in calories.
Inflammation Significance
Through the years in his practice, Perricone observed patients who ate a healthy diet that eliminated high-sugar and high-fat foods were more likely to appear younger. Example of environmental factors that can cause inflammation include eating a diet high in pro-inflammatory compounds, environmental stressors, weakened immune system, exposure to ultraviolet light, hormone fluctuations and stress. By reducing the amount of inflammatory foods in your diet, Perricone claims you will feel and look healthier.
Foods to Avoid
Perricone claims that foods that rate high on the glycemic index are inflammatory foods that should be avoided. Examples of high-glycemic foods include sugary foods such as cookies, cakes and pies. Highly processed foods, pasta, breads and snack food items such as chips, pretzels and corn cakes are can contribute to an inflammatory response. Because high-glycemic index foods cause blood sugar fluctuations, changing the foods you eat to low-glycemic index foods can help you maintain healthy blood sugar levels.
Basic Components
Dr. Perricone’s Anti-inflammation Diet features a few basic components for you to structure your diet around. For example, you will eat high-quality protein sources that are low in fat. Carbohydrate choices should come from foods such as whole-grain bread, vegetables, fruits and beans. Healthy fat sources can come from olive oil, nuts, seeds and fish. You should consume between eight and 10 glasses of water to keep hydrated. Instead of beverages such as coffee or alcohol, you can drink green tea.
Antioxidants
Instead of foods that are high on the glycemic index, Perricone recommends eating foods high in antioxidants. These inflammation-fighting compounds are found in foods such as berries, eggs, turkey and olive oil. He also advocates eating several servings of wild salmon and other fish, which contain omega-3 fatty acids that have anti-inflammatory properties.
