Anti-inflammatory Diet: The Key Prescription to Good Health
We would love you to be the exception to the rule, but more likely than not your health is not fully optimized while you constantly experience anything from mild discomfort to chronic illnesses - just like the rest of the population. No matter how many treatments you do or take, you still don’t see a significant change in your quality of life.
The problem is likely due to excess inflammation and you didn’t even know it. The key to unlocking the door to a new stage in your well-being is in what you eat.
What is inflammation?
Inflammation within the body is a normal process, like when the body reacts to a fever, in order to defend us from an outside enemy attack. However, when inflammation becomes chronic it prevents our organ systems from fully functioning properly, creating diverse issues and diseases such as:
Intestinal issues (indigestion, constipation or diarrhea)
Type 2 Diabetes
Alzheimer's and other diseases related to brain deterioration
Psoriasis and other skin diseases
Minor issues also caused by inflammation of the body include:
Lack of energy
It's a real pain to our health! That is why one of the best ways to avoid an escalation of problems and keeping inflammation from becoming chronic is by what we eat.
How can diet make a difference in inflammation?
In recent years, due to the increase in inflammation-related diseases and problems, more studies have developed results that clearly link inflammation with diet. Some food products promote it while others help fight it.
Inflammatory worst enemies:
- Sugar and high fructose products
Studies show that people who consume sugary soft drinks have elevated uric acid levels, which increases inflammation and insulin resistance. It has also been shown that sugar blocks the anti-inflammatory effect of Omega 3.
- Refined carbohydrates
Carbs do not contain enough fiber to control absorption in the intestine, sugar levels and the health of the intestinal flora, which is involved in the body’s inflammation management.
- Processed meats
It has been proven that the consumption of meat products such as sausages and cold cuts like ham, are related to a higher risk of diseases such as diabetes, heart problems and even some types of cancer such as stomach and colon cancer. This is because they contain certain products that are formed when cooking them that cause inflammation.
- Artificial trans fats or partially hydrogenated oils
These fats are created by combining liquid fat with hydrogen, giving them a solidified consistency like those found in margarines and processed foods to make them last longer. There are studies that show they create inflammation which, in turn, increases the risk of disease.
- Some types of vegetable oils and seeds
There is some evidence that vegetable oils like soybean oil can increase inflammation. This is because they contain a high percentage of omega-6 fatty acids, which we need but not in high amounts.
There are many reasons to eliminate or at least reduce the consumption of alcohol. This is especially important since alcohol intake is directly proportional to inflammation. In addition, it can cause a disease called permeable intestine, which causes generalized inflammation of the body and deteriorates the organs.
It is also important to consult your doctor to confirm if any other food products or additives are causing you accelerated inflammation in the body.
What can we eat to avoid inflammation?
Don't fret, there is still a world of products you can choose from that will not only help you with inflammation, but also improve your overall health. The key is to use fresh, natural products that are properly prepared.
Research has shown that plant-based diets that include both fruits and vegetables, herbs and spices may be related to antioxidant and anti-inflammatory mechanisms that work in an integrated manner. Eating healthy adds up:
Fruits, especially pineapple, blackberries, blueberries, apples and tomatoes.
Vegetables with intense green leaves are ideal.
Spices and products such as cocoa.
Nuts and dried fruits provide healthy fats that help decrease inflammation.
Avocado and olive oil have positive effects on inflammation markers.
Fatty fish such as salmon, sardines and tuna are great because their omega-6 and omega-3 fatty acids they contain play an important role in inflammation regulation. Research has shown that the consumption fatty fish or fish oil supplements reduces the incidence of many inflammation-related chronic diseases, especially cardiovascular, inflammatory bowel disease, cancer, rheumatoid arthritis and psychiatric and neurodegenerative diseases.
Whole grains and cereals reduce systemic inflammation.
Probiotics have been shown to improve intestinal microflora that modifies pro-inflammatory or anti-inflammatory agents.
Incorporating certain herbs and roots in your diet can also be beneficial. Turmeric, for example, contains curcumin which has an anti-inflammatory effect comparable to ibuprofen. You can also take quercetin, a plant pigment known to reduce inflammation. Resveratrol does the same, especially after exercise.
Simple changes in your diet can open the door to a new, healthier and fuller life. Let's go for it!
Let's be healthier, together!
Your friends at Santo Remedio
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