Latest news with #inflammation
Daily Mail
a day ago
- Health
- Daily Mail
Former Premier League boss, 49, rushed to hospital with 'serious inflammation' of his upper airways ahead of first training session with new club
Former Southampton boss Ivan Juric has been hospitalised after suffering 'serious inflammation' of his upper airways. The Croatian was set to take charge of his first training session as Atalanta boss after replacing Gian Piero Gasperini at La Dea last month. But Juric, whose miserable tenure at St Mary's last just 16 matches, contracted a bacterial infection which caused part of his airways to become seriously inflamed. An club statement read: 'Atalanta BC announces that coach Ivan Juric was hospitalized in recent days at the Bolognini Hospital in Seriate, in the ENT department headed by Dr. Davide Panciera, following a serious inflammation of the upper airways, complicated by a bacterial infection of the epiglottis, which was treated with intravenous antibiotics.' Thankfully, the 49-year-old is 'significantly improving', with the club adding that a 'protected discharge is expected in the next few days.' Juric, who has also managed Serie A sides Roma, Torino and Genoa, joined Atalanta on a two-year deal in June. The surprise appointment came just three months after he was sacked by Southampton following their relegation to the Championship. He managed just two wins - against fellow relegated side Ipswich and second-tier Swansea City - during his 16 matches in charge. When Southampton's relegation was confirmed in April he pointed the finger at the club's recruitment while stressing the need to 'understand the mistakes the club made in the last three or four years'. Upon returning to the Italian top flight, he said: '[It was) a negative year on a sporting level. [From a] human and knowledge level, it was fantastic. 'I think I feel much stronger than a year ago, because [at] Roma I saw great clubs, great players. I learned a lot. In Southampton, I appreciated a fabulous Premier League. People who are in the club, who know how to work. 'I saw really beautiful things. In the Premier League, I also remember the level of the players, [it's] very high. I think two negative experiences on the one hand, and on the other, [it was] very positive for me and my growth.'
The Sun
a day ago
- Sport
- The Sun
Former Premier League manager Ivan Juric, 49, rushed to hospital after ‘serious inflammation of upper airways'
FORMER Premier League manager Ivan Juric has been hospitalised after suffering "serious inflammation" of his upper airways. The 49-year-old is currently in charge of Serie A big boys Atalanta having replaced Gian Piero Gasperini as manager last month. 1 But he wasn't present for the club's first pre-season training session after a bacterial infection caused part of his airways to become seriously inflamed. An Atalanta statement read: ""talanta BC announces that coach Ivan Jurić was hospitalized in recent days at the Bolognini Hospital in Seriate, in the ENT department headed by Dr. Davide Panciera, following a serious inflammation of the upper airways, complicated by a bacterial infection of the epiglottis, which was treated with intravenous antibiotics." The condition of Croatian Juric is, thankfully, improving. Atalanta's statement continued: "The current clinical picture is significantly improving, and a protected discharge is expected in the next few days." Juric has yet to issue a statement on his hospitalisation. The Croat inked a two-year deal with Atalanta in early June. His appointment as La Dea chief came just over three months after he was sacked by Southampton following their relegation to the Championship. Juric was in charge of Saints for just 107 days and admits he won't, from a sporting perspective, look back on his time at St Mary's with any fondness. Following confirmation of his return to Serie A management, he said: "[It was) a negative year on a sporting level. "[From a] human and knowledge level, it was fantastic. "I think I feel much stronger than a year ago, because [at] Roma I saw great clubs, great players. I learned a lot. "In Southampton, I appreciated a fabulous Premier League. "People who are in the club, who know how to work. "I saw really beautiful things. In the Premier League, I also remember the level of the players, [it's] very high. "I think two negative experiences on the one hand, and on the other, [it was] very positive for me and my growth." THIS IS A DEVELOPING STORY.. The Sun is your go to destination for the best football, boxing and MMA news, real-life stories, jaw-dropping pictures and must-see video. Like us on Facebook at and follow us from our main Twitter account at @TheSunFootball.
Medscape
2 days ago
- Health
- Medscape
Athlete's Puzzling Toe Ailment
Editor's Note: The Case Challenge series includes difficult-to-diagnose conditions, some of which are not frequently encountered by most clinicians, but are nonetheless important to accurately recognize. Test your diagnostic and treatment skills using the following patient scenario and corresponding questions. If you have a case that you would like to suggest for a future Case Challenge, please email us at ccsuggestions@ with the subject line "Case Challenge Suggestion." We look forward to hearing from you. Background and Initial Presentation A 36-year-old woman presents to the clinic with a longstanding nail complaint (1-2 years' duration). She is otherwise healthy and reports aching pain and tenderness surrounding her right great toenail that has been worsening over the last year. The immediate proximal skin of the toe has signs of inflammation and redness. The surrounding tissue is not draining fluid or bleeding. The toenail itself has yellow discoloration and a thickened appearance with a pattern similar to that of an oyster shell. She notes that her nail appears to grow in horizontal layers but seems to have stopped growing over time. She no longer feels the need to clip its end. She reports discomfort during exercise and periods of walking or running. All her other toenails and fingernails are unaffected. She denies any personal or family history of nail issues or psoriasis. She regularly hikes and goes for long runs and has worn the same brand of running shoes for many years. She wears shoes of "medium" width and Converse brand shoes when lifting weights. She says that these shoes sometimes feel tight-fitting and often apply pressure to her toes while exercising. Her pain, tenderness, and swelling of the proximal nailfold began around 1-2 years ago and have gradually become more bothersome. She also reports that she began noticing abnormal-appearing nail growth several months before the initial onset of symptoms. She cannot recall any specific major traumatic incident involving the nail around that time. Another healthcare provider, who presumed a case of onychomycosis (toenail fungus), had prescribed a topical antifungal treatment to use twice daily. She had also tried other topical therapies, including an antibiotic ointment and petroleum jelly, in addition to a course of oral antibiotics. None of these treatments significantly improved her condition. She is most bothered by the discomfort she feels while doing physical activity, as she is an avid runner and hiker. Physical Examination and Workup A thorough physical examination using a dermatoscope revealed xanthonychia (yellowing of the nail), along with a thickened longitudinal curvature (Figure 1) and marked onycholysis (separation of the nail plate from the nail bed). Paronychia (inflammation) and erythema (redness) of the proximal nail fold were also observed. The cuticle appeared to be absent. These signs suggest an issue that interferes with proper nail growth and indicates that infection, trauma, or irritation to the periungual tissues has occurred. No visible signs of infection were observed on clinical examination. A nail clipping for dermatopathology was also performed to rule out fungal involvement, since a previous healthcare provider had not performed laboratory work but rather treated empirically with a topical antifungal. Dermatopathology results were negative for fungal involvement. Retronychia is typically diagnosed based on clinical examination and dermoscopy, which reveal features such as proximal paronychia, a thickened and layered nail plate, onycholysis, and an absent cuticle. The diagnosis is supported by a thorough patient history and may be confirmed by excluding similar conditions such as onychomycosis or nail psoriasis through nail clipping and dermatopathologic analysis. Retronychia can also be diagnosed based on ultrasonography if more than two overlapping nail plates are present, blood flow is increased through the dermis of the proximal nailbed and posterior nailfold, the distance between the nail plate's origin and the base of the distal phalanx is decreased, and echogenicity is decreased.[1,2] While rarely performed in everyday practice, ultrasonography is a noninvasive examination that allows for clear visualization of the nail and underlying tissue.[1,3] This can help to rule out potential tumors and other possible complications. It is particularly useful for observing clinical changes consistent with nail psoriasis.[4] Conventional radiography can be used in the initial investigation for bone and joint deformities or bony outgrowths associated with trauma or suspected tumors. However, other imaging modalities (eg, ultrasonography) would be more appropriate for this patient.[5] Retronychia is an underreported and underdiagnosed condition in dermatology. Case studies in research and literature are limited. Symptoms of retronychia can mimic other more commonly recognized nail disorders involving inflammation of the proximal nailfold. Individuals with retronychia may endure a prolonged duration of symptoms before seeking treatment, which can further confound the clinical diagnosis. While retronychia primarily affects adults, it can occur in all ages.[6] It is more common in women than in men, partially owing to the choice and fit of footwear. Shoes with narrow toe boxes limit the forefoot's range of motion and predispose feet to loading stress. Women tend to wear shoes with longer lengths to compensate for the lack of width or depth that their feet need, in addition to wearing shoes with elevated heels more regularly than men. This can exacerbate foot pathology and pain, such as corns and calluses, as well as nail disorders like retronychia.[7] Pathophysiology of Retronychia Retronychia is a chronic inflammatory condition characterized by ingrowth of the proximal nail plate toward the proximal nailfold.[8] Retronychia results from misaligned nail growth and multiple generations of nail plate localization beneath the initially damaged nail.[1] When the toe experiences repetitive microtrauma or a major traumatic event, the growing nail loses support from the nailbed but remains adhered laterally to the nail matrix or abnormally to the distal nail bed, forcing continued misalignment between the nail plate and nail matrix. Newly growing nail plates become embedded in the proximal nail fold, and old nail plates are unable to be properly shed.[3] The nail unit thus remains unstable and susceptible to further microtrauma, which perpetuates the cycle of nail plate layering.[9] Figure 1. Retronychia of the great toenail, seen on the right (patient's left toe). The nail surface appeared in a horizontal layered pattern, likely an indication of generations of nail being repetitively pushed backward into the nail matrix and causing the nail to "stack" in layers. In retronychia, the old nail plate becomes misaligned with the nail matrix, preventing it from becoming pushed out as new nail plates grow. Distal onycholysis perpetuates the cycle of nail dystrophy by reducing the surface area of the anchored nail, which can lead to gradual longitudinal shortening of the nail bed.[10] The nail thus becomes continuously destabilized from the matrix and more prone to backward displacement with trauma. In long-term retronychia, the formation of a distal bulge can manifest as another consequence of continuous backward pressure on the nail and often contributes to the progression, maintenance, and relapse of retronychia (Figure 2).[1,8] Granulation tissue may form under the proximal nailfold, particularly in more advanced cases.[2] The cuticle often appears to be absent, and proximal nail fold inflammation and erythema are frequently observed. > Figure 2. The vast majority of retronychia cases result from trauma (isolated incident or repetitive microtraumas) and ill-fitting footwear.[1] Regular physical activity is another underlying factor observed in many cases. Ischemic etiologies that contribute to nail dystrophy may also be linked to retronychia by precipitating disrupted nail matrix growth. Some conditions hypothesized to fall under this category are compartment syndrome and thrombophlebitis.[11] Furthermore, individuals with static disorders of the foot may be predisposed to retronychia.[11] Congenital malalignment of the great toenail (lateral deviation of the nail plate), reflex compensatory hyperextension of the halluces, and an Egyptian foot type (characterized by a longer great toe and shorter second toe) are podiatric conditions that can increase stress on the great toe and make it more susceptible to trauma. They also seem to be encountered more often in practice than they are reported.[11] Potential hereditary factors and static disorders of the feet should therefore be accounted for in the management of retronychia to prevent relapse. Retronychia may cause varying symptom severity, affecting motivation to seek treatment. The earlier the diagnosis is made, the less likely recurrence will occur and the higher success rate treatment interventions will yield. Differential Diagnoses Retronychia can often be mistaken for onychomycosis, as both conditions share similar manifestations of yellowing discoloration and thickening of the nail plate.[12] Onychomycosis is common, constituting 40%-50% of all nail disorders, making clinicians more likely to mistake retronychia for onychomycosis in its early stages.[13] Since no fungus was detected in the tested sample, antifungal therapies would be ineffective in treating this patient's condition. Collecting a nail clipping for dermatopathology, in conjunction with dermoscopy, can also be helpful in ruling out nail psoriasis, another common misdiagnosis of retronychia. Nail psoriasis is frequently characterized by pitting of the nails, onycholysis, red spots in the lunula, subungual hyperkeratosis (which can also be seen in retronychia), and oil or salmon patches.[13] Nail psoriasis more often affects the fingernails, whereas retronychia primarily affects the toenails — particularly the great toenails. Retronychia can also manifest similarly to onychomadesis or Beau lines.[10] Both nail dystrophies involve a disruption to nail growth following some type of insult to the nail matrix. Beau lines appear as parallel ridges or grooves across the nail plate due to slowed nail plate production. Onychomadesis, a more severe form of Beau lines, is the proximal separation of the nail plate from the nailbed associated with cessation of nail plate growth from the matrix.[14] Drugs, specifically chemotherapeutic agents, are one of the most common causes of Beau lines, while infections are a more common cause of onychomadesis.[14] Both onychomadesis and retronychia are linked to chronic repeated trauma. In onychomadesis, however, the old nail plate separates from the nail bed but remains aligned with the nail matrix, allowing the new nail plate to gradually push out and replace the old one. The prognosis is usually promising.[15] Onychorrhexis is characterized by longitudinal ridging or splitting of the nail plate due to fragility, often seen in conditions such as lichen planus, aging, nutritional deficiencies, or systemic disease. Retronychia typically affects one or both great toenails and is far less common in other toes or fingernails.[15] The great toes are more susceptible because of their exposure to repeated trauma from bearing body weight and experiencing continuous pressure during walking, standing, or exercising. Early stages of retronychia are characterized by cessation of nail growth, xanthonychia, and mild acute paronychia with associated pain. Late stages involve the classic layered nail plate, along with onycholysis of the distal nail and subungual hyperkeratosis (buildup of keratin under the nails).[1] Purulent discharge is not seen in retronychia. It suggests an infectious etiology. The patient in this case experienced mild pain and discomfort that gradually worsened over time. In some cases of chronic retronychia, however, pain may be minimal or entirely absent.[9] Treatment for retronychia depends on the severity of symptoms at the time of diagnosis and the patient's motivation to treat. Conservative treatment methods involve high-potency corticosteroids in topical (eg, clobetasol propionate) or intralesional (eg, triamcinolone acetonide) preparations. These can be used to target paronychia in the proximal nailfold for mild-to-moderate cases.[15] Intralesional corticosteroid injections show promising results, with one study showing a definitive cure in 27 of 28 patients in an "intermediate stage" of retronychia after three rounds of once-monthly triamcinolone acetonide injections.[6] A third steroid injection was warranted in only 4 of 28 of patients. Nail plate discoloration, proximal nail fold discharge, and nail elevation significantly improved after just one session, and cessation of nail growth improved after the second. Other conservative treatment options include consistent taping to alleviate some pressure and promote regular nail growth. Additionally, wrapping the affected toe in a protective foam tube may lessen further microtrauma and prevent relapse of symptoms.[8] Recurrence is always a risk with conservative treatment. Nonconservative treatment entails surgical intervention — specifically proximal or complete nail plate avulsion. Superimposed nail plates can be removed, and granulation tissue can be excised with this method.[11] This remains the treatment of choice for chronic or end-stage cases of retronychia that do not respond well to conservative treatments. Patients undergoing this procedure should experience pain relief and prompt healing, and the new nail plate is expected to grow back normally (Figure 3). Mild postoperative nail dystrophy is a risk, but it is rare.[11] Examples include retraction of the nail bed with pincer nail, hypertrophy of periungual tissues, and micronychia.[2] In cases with severe pain or nailfold hypertrophy, nail surgery can be performed with the DuBois (for mild-to-moderate cases) or super "U" (for severe cases) techniques to reduce excess periungual tissue.[2,6] While these procedures are more invasive and require better analgesic control, complication and recurrence rates appear to be low.[16] Patients who decline surgery may be treated with a chemical avulsion instead, using a 50% urea occlusive dressing overnight to promote softening of the nail.[2,3] Figure 3. A patient with retronychia pre- (left) and post- (right) complete surgical nail avulsion. Regardless of the treatment used, retronychia can persist even with minimal trauma to the foot. Static disorders of the foot, if present, should be corrected to minimize predisposition to trauma. For long-term management of symptoms, it is critical for patients to wear open-toed shoes or close-toed shoes with an adequate toe box to permit ample space for movement and decreased pressure on the toenails. Medical or surgical intervention will be more effective if properly fitted footwear is also incorporated. The patient in this case should consider having her feet sized and begin wearing wide-width shoes, if warranted. She should also seek shoe brands that advertise wider toe boxes. Over the long term, nonconstrictive footwear will help to reduce loading pressure on the toes, enhance stability of the feet, and prevent future trauma to the involved nail plate and matrix.[9] The prognosis for this patient, if treated appropriately, is slow nail regrowth with minimal long-term deformity. Complete resolution without treatment is improbable because of the chronic inflammatory nature of retronychia, which can lead to persistent discomfort and complications if unaddressed. Permanent nail loss is also unlikely, as the new nail plate is typically expected to grow back normally. Finally, rapid onset of pain requiring immediate surgical intervention is not characteristic of retronychia; this patient's pain developed gradually, and conservative treatments are often the initial approach for mild-to-moderate cases, with surgery reserved for more advanced or unresponsive cases. The prognosis of retronychia can vary widely based on the severity and duration of symptoms, as well as the treatment approach used. Mild cases can be managed conservatively. In moderate-to-severe cases, regular nail regrowth will most likely be restored through surgical nail avulsion. Regardless of the chosen treatment, patients need to be educated on properly fitted footwear with generous toe space, as this accounts for a significant risk factor of progression and recurrence. If detected early and managed effectively through appropriate treatment methods in conjunction with addressing the original triggering factor(s), positive outcomes can be expected. Retronychia is largely underreported and underrepresented in current literature. Provisional diagnoses may be confusing, and symptoms may be overlooked by the patient and/or healthcare provider, especially if they are mild or nonspecific. It is important for clinicians to be familiar with distinct indicators of this disease to avoid unnecessary treatments and promote optimal health outcomes.
Yahoo
3 days ago
- Health
- Yahoo
6 Things to Do in the Morning to Help Prevent Inflammation Throughout the Day
Reviewed by Dietitian Karen Ansel, M.S., RDNChronic inflammation can increase the risk of chronic illnesses like heart disease, diabetes and cancer. A nutritious diet, exercise and mindfulness may protect against inflammation. Healthy morning habits like yoga or a quiet cup of coffee or tea may help fight your day on the right foot sets the tone for the rest of your day. So, why not begin by helping your body fight off inflammation? We hear a lot about the negative effects of inflammation, but it can be helpful to know that not all inflammation is bad. Acute inflammation is a short-lived natural response our body has to injury or illness. That's a good thing. Chronic inflammation, however, is prolonged and can reduce our body's ability to repair and heal, leading to increased risk of conditions like diabetes, heart disease and cancer. So, anything you can do to prevent it may keep you healthier in the long run. These six inflammation-fighting morning habits can get you going. Your body loses fluids while you sleep, so in the morning, you naturally wake up a touch dehydrated. Starting your day with some water is a good choice for many reasons. Hydration is linked with longevity, reduced risk of chronic illness and general health and well-being. If those reasons aren't enough to start your day with a cup of water, dehydration is tied to higher levels of inflammation in the body. Chronic dehydration may even lead to 'inflammageing,' or chronic inflammation that happens as we age. Plus, starting your day with a glass of water is free. So, this is one anti-inflammatory habit that should be easy to start if you're not doing it already. Your dog and cat are onto something when they take a big stretch as they roll out of bed in the morning. But getting some gentle morning movement shouldn't be reserved just for our furry friends. Regular exercise helps reduce your risk for chronic inflammation. As good for you as physical activity is, intense exercise can increase inflammatory markers in the short term. While exercise's overall benefits outweigh any downsides, starting your day with some gentle movement may be especially beneficial if your goal is reducing inflammation. Research has found that moderate and lighter movement is not tied to the same increases in inflammatory markers in the body as intense exercise. That's where stretching comes in. Its benefits go beyond just feeling good. Studies show that limbering up can help reduce inflammatory markers throughout your body, as well as locally in the tissues you are stretching. However, that's not the only way to gently move your body. A stroll around the block or an easy yoga session works, too. You may have heard that getting outside in the morning light can help you sleep better at night. That's because a.m. sunshine helps regulate your body's circadian rhythm, which strongly influences your sleep-and-wake cycle. This, in turn, helps you wake up more easily in the morning and fall asleep at night. But your circadian rhythm isn't just about sleep. It is also closely tied to your immune system and to inflammation. Conversely, lack of daylight may send your circadian rhythm into an inflammatory tailspin. One study found that shift workers with misaligned circadian rhythms had higher levels of C-reactive protein, or CRP, a marker of systemic inflammation. Plus, getting some rays helps your body make vitamin D, which is known for its anti-inflammatory effects. Research has found that vitamin D's ability to help reduce inflammation may be particularly impactful in reducing the risk of metabolic, cardiovascular and autoimmune diseases. The deep purples, vibrant reds and rich blues that color our favorite berries are indicators of just how loaded these tiny fruits are with antioxidants. In particular, berries are rich in phenolic compounds, like anthocyanins and flavonols, which work to reduce inflammation in the body. Berries are also delicious. When they're in season, load up on colorful, fresh berries. When you can't find fresh berries, frozen berries are just as good for you and often more affordable and convenient. Try them paired with protein-rich strained (Greek-style) yogurt or whir them into a smoothie for a tasty breakfast. Stress is a sneaky trigger for inflammation. Why? When you're stressed, your body goes into 'fight or flight' mode, stimulating the release of stress hormones like cortisol. That may have been helpful back in the days when we had to be ready to outrun a saber-tooth tiger at a moment's notice. Today, it's still humming behind the scenes when that surprise 9 a.m. meeting suddenly drops on your calendar. Once in a while, that's no big deal. Yet, being constantly stressed can also lead to inflammation in your brain and body. To help keep stress and stress-related inflammation at bay, carve out a little time for mindfulness exercises like deep breathing or body scans, or try a morning meditation. Your morning cup of joe or tea is more than just a nice, calming ritual that kicks off your day with a caffeine boost. Coffee and tea are jammed with inflammation-busting antioxidants. Take green tea, for example. It's packed with antioxidants, like EGCG (epigallocatechin-3-gallate), which research has found helps lower inflammation. Black tea is also full of antioxidants shown to calm inflammation. But don't turn your nose up at coffee, especially if that's your morning drink of choice. Coffee contains more polyphenols than green tea, plus other antioxidants that help reduce oxidative stress and inflammation in your body. Morning is an ideal opportunity to get a jump start on fighting inflammation. But why stop there? These strategies can help you combat inflammation throughout the day and even at night. Get Enough Sleep: While this isn't necessarily a morning habit, a good night's sleep is crucial for reducing inflammation. Research has found that inconsistent sleep is tied with raised inflammatory markers, particularly for women. Taking the time to wind down at night with a relaxing evening routine may help you get the zzz's you need to fend off chronic inflammation. Stay Active Throughout the Day: Exercise is one of the best things you can do for your body, including fighting off chronic inflammation. So, try to move your body regularly throughout the day. Stay moving by taking frequent walk breaks, having a kitchen dance party or getting more structured exercise at any time of day. A good goal is 150 minutes of moderate activity per week, plus two weekly strength-training sessions. Limit Added Sugars: While there are plenty of anti-inflammatory foods to include in your diet, there are also some foods to limit. Like added sugars, which have been linked to increased inflammatory markers. No need to stress if you have some sweets occasionally (remember, stress and inflammation go hand in hand). Just do your best to intentionally choose where you are getting sweetness in your diet. That means checking the ingredient list when buying foods like breads, crackers, yogurts and sauces to make sure they don't contain too much added sugar. And when you do eat sweet foods, choose smaller portions of those that satisfy your sweet tooth. Your daily habits can have a surprising impact on reducing your risk of chronic inflammation. So, why not get started in the morning? Starting your day with a glass of water, a relaxing cup of coffee or tea, a bowl of fresh berries, and some gentle stretching, deep breathing, yoga or an outdoor walk in the sun are all easy—and enjoyable—healthy habits you can add to your morning to keep inflammation at bay. In addition to fighting inflammation, they'll benefit your overall health in other ways, too. That means they do double duty in keeping your body in tip-top shape. Try adding all, or most, of these to your morning. Then, keep the momentum going throughout the day with plenty of colorful foods, hydrating beverages and regular movement. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
The #1 Lunch for Weight Loss When You Have Chronic Inflammation, According to a Dietitian
Reviewed by Dietitian Christa Brown, M.S., RDN, LDA balanced lunch rich in fiber, healthy fats, and protein can help reduce inflammation and support weight loss. Chickpea Tuna Salad includes key anti-inflammatory nutrients like omega-3s, polyphenols, and resistant starch. Pairing nutritious meals with sleep, hydration, movement, and mindfulness boosts your overall wellness probably know that short-term inflammation is a natural and important response in your body—relieving post-workout soreness or tamping down a fever when you're sick. It's the chronic kind you want to watch out for. Chronic low-grade inflammation is associated with excess weight and can also increase your risk of diseases like metabolic syndrome, heart disease and diabetes. Losing weight can lower inflammation, but as you also probably know, weight loss is complicated—and there is no one-size-fits-all approach. That's where following an eating pattern that includes key nutrients, along with trimming calories and eating fewer pro-inflammatory foods, can not only help keep you full and satisfied, but may also reduce inflammation and help you drop excess pounds. And in our opinion, there is no better place to start than lunch. Finding a satisfying midday meal for weight loss when you have chronic inflammation is easy when you know what types of foods to include. Read on for a dietitian-approved lunch aimed at targeting chronic inflammation and promoting weight loss. This one is rich in plant-based compounds, fiber, protein and heart-healthy fats—and it's chock-full of flavor. When you're trying to lose weight, it's important to choose a lunch that is nutritious but also easy to prepare, filling, convenient and delicious. Incorporating various nonstarchy vegetables, healthy fats and lean protein can help reduce inflammation and help you reach your weight-loss goals. We picked the as our favorite make-ahead lunch for weight loss when you have chronic inflammation. It's packed with filling fiber, healthy fat and protein and isn't too high in carbohydrates. It also contains phytonutrients. Read on for more on the importance of all these nutrients. The ingredients in this recipe are easily swappable, too. For example, you can swap spinach for kale or mixed greens, tomatoes for red peppers, canned tuna for sardines or canned salmon, feta cheese for walnuts, pecans, pistachios or pumpkin seeds. You can also easily bulk up this salad into a complete dinner by adding a serving of starchy vegetables, like roasted sweet potatoes, or a serving of a whole grain, like quinoa or wild rice. Here's a look at some of the key nutrients this lunch offers. Nonstarchy vegetables, particularly deep-colored ones, are rich in plant-based compounds and antioxidants. They provide a larger volume of food for less calories. Green leafy vegetables like spinach, kale and chard are rich in lutein and beta-carotene, which are potent antioxidants. As an added bonus, eating more plants, including nonstarchy vegetables, fruit, whole grains, nuts and seeds, is a strategy encouraged for weight loss. These essential polyunsaturated fats have been studied for their role in reducing inflammation, supporting heart and brain health, and playing an integral role in vision and nervous system function. Omega-3 fatty acids can be found in plant-based foods like walnuts and flaxseed and in fish like salmon, sardines and tuna. Chronic inflammation can cause insulin resistance, which reduces your body's ability to metabolize carbohydrates efficiently. When we eat foods containing carbohydrates, they are broken down into the simple sugar glucose, which prompts the release of insulin (a hormone produced by the pancreas). One of insulin's many jobs is to bring glucose from the blood to the cells to use for energy. Insulin resistance occurs when the cells are inefficient at accepting glucose, and instead, glucose remains in the bloodstream. This causes the pancreas to produce more insulin, and over time, it can become sluggish and stop working as efficiently. Insulin resistance is a precursor to type 2 diabetes. High-fiber carbohydrates are digested more slowly and thus put less stress on the pancreas. They also increase feelings of fullness, which can reduce overall food intake and increase the chances of weight loss. One serving of this salad provides roughly 6 grams of fiber, or 21% of your daily needs. Chickpeas contain a prebiotic fiber known as resistant starch. When resistant starch is broken down and fermented in the body, it produces higher levels of butyrate, which can suppress inflammation. In addition, high-fiber diets can contribute to weight loss by increasing satiety and reducing overall calorie intake. One study evaluated if increases in fiber could impact weight loss, and they found that participants who ate the most servings—9.07 servings vs. 8.51 and 8.09 in the other groups—of high-fiber foods lost the most weight. It should be noted that all groups consumed impressive amounts of high-fiber foods each day. Herbs like the ones in our Chickpea Tuna Salad provide flavor without added sodium or fat. They are also a potent source of antioxidants and bioactive compounds. When herbs are used as a replacement for flavor enhancers that are higher in calories, they can add robust flavor that helps you eat less. Protein is an essential nutrient that can aid weight loss by keeping you full for longer. It also regulates appetite hormones, like ghrelin, and preserves lean muscle mass. Protein is especially important in preserving lean muscle mass when you're following a calorie-restricted diet. The 21 g of protein in this salad are provided by the tuna (which is also rich in anti-inflammatory omega-3 fatty acids), chickpeas and feta cheese. A key player in the Mediterranean diet, extra-virgin olive oil (EVOO) has a stellar nutrition profile and is the base of this salad dressing. EVOO is rich in plant-based phenolic compounds that are known to possess anti-inflammatory and antioxidant properties. In one study, researchers examined the role of using EVOO versus regular olive oil (OO) in cooking and raw food for 1 month in individuals with obesity and prediabetes. They found that the group who used the EVOO experienced reduced inflammation. The EVOO group also saw a significant decrease in weight, a result not seen in the OO group. In addition to eating a nutritious diet, there are other ways to manage chronic inflammation and weight loss. The quantity, quality and consistency of your sleep may influence markers of inflammation. In one study, inconsistent sleep can increase markers of inflammation, including C-reactive protein, interleukin-6 and fibrinogen. If possible, aim to go to bed and rise around the same time each day and shoot for an average of 7 or more hours per night. Drinking enough water can help reduce inflammation by helping flush out toxins and contributing to the production of synovial fluid, which prevents joint friction. The amount of water you should drink depends on your age, activity level and overall diet. Most men should drink about 125 ounces daily (from water and beverages) and women about 91 ounces. Regular activity is important for reducing inflammation, improving energy, boosting mood and facilitating weight loss. Aim to get about 150 minutes per week, but depending on your goals, you may need more. Find an activity you love and get moving. If you enjoy what you're doing, you're more likely to be consistent. Mindfulness activities like meditation, journaling, deep breathing or simply being still can help reduce stress and, as a result, reduce inflammation. In addition, mindfulness practices like meditation may help facilitate weight loss. Adding mindfulness and mindful eating to a weight loss intervention has been shown to improve emotions and psychological flexibility, and reduce rates of depression and anxiety. Weight loss is complicated, but when you know which nutrients to prioritize and how to do so, it makes it a little easier. Finding a lunch that is satisfying and meets your nutrition goals is possible with this Chickpea Tuna Salad. Feel free to prepare it in advance and make your own substitutions. Consuming colorful vegetables, fibrous carbohydrates, healthy fats and high-quality protein will make you feel full and satisfied while also reducing inflammation and facilitating weight loss. Read the original article on EATINGWELL
