Newly popular diets consistently generate significant interest in the realm of weight loss. From ketogenic and intermittent fasting approaches to the paleo diet, the options seem endless. Currently, the focus has shifted to anti-inflammatory diets, which have garnered attention from fitness influencers and celebrities such as Vidya Balan and Samantha Ruth Prabhu.

Celebrity nutritionist Rujuta Diwekar, known for her work with stars like Kareena Kapoor, recently utilized Instagram to share valuable insights regarding the anti-inflammatory diet. Here are essential points to consider before embarking on this dietary journey.

In her video, she discusses the cyclical nature of the weight loss industry, which tends to introduce a new diet every five years, leading individuals to believe that each one is a panacea for their health concerns. "At present, that diet is the anti-inflammatory diet," she remarks, noting, “There is a widespread belief that many people are experiencing inflammation in their bodies.”

What is inflammation?

Rujuta clarifies, "Inflammation is a natural process within the body that facilitates healing and tissue repair. It is necessary to have inflammation, but it should diminish over time." She stresses that no single food, remedy, or diet can completely eradicate inflammation. "Your overall lifestyle is crucial in managing it, ensuring that inflammation occurs when necessary and subsides afterward," she adds.

How to manage inflammation effectively?

1. Eat home-cooked food

Rujuta asserts that managing the body's inflammatory response requires more than just trendy diets or quick solutions like seed meals, smoothies, turmeric water, or juice cleanses. "A solitary intervention will not suffice," she states. Instead, prioritize home-cooked meals that are familiar to you in your native language. She underscores the significance of eating at appropriate times and minimizing distractions. "Turn off the TV, WhatsApp, and Instagram during meals. This is the first step," Rujuta recommends.

2. Exercise regularly

Regular physical activity is essential for managing the body's inflammatory response; however, it is important to maintain a proper balance. Excessive or insufficient exercise can contribute to chronic inflammation over time, as noted by Rujuta.

What kind of exercise should you do?

Rujuta suggests concentrating on workouts that facilitate effective recovery for your body. She cautions against the mindset of overexerting oneself with the expectation of rapid weight loss, stating, "Do not assume that an intense workout today will lead to visible results in three days. Such an approach may leave you incapacitated." The objective should be to engage in exercise that aligns with your body's capacity for recovery.

3. Prioritise sleep

Sleep is frequently overlooked in discussions about recovery and the aging process, yet it is vital for overall health. Rujuta highlights the necessity of good sleep practices. She advises, "Avoid excessive late nights in your 40s. While it may not have significant consequences in your teens or 20s, it becomes detrimental in your 40s, 50s, and 60s. Prioritizing sleep will contribute to your happiness and tranquility."

4. Manage stress

Stress significantly influences the body's ability to manage inflammation. It is crucial to prioritize self-care and minimize unnecessary stressors. Rujuta emphasizes, "Finally, and perhaps most importantly, refrain from fixating on the actions of those around you—such as their dietary choices or opinions. This will help you avoid succumbing to every new trend that emerges."

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