The anti-inflammatory diet is a way to fight inflammation caused by eating foods rich in toxins and pro-inflammatory substances. In the case of exaggerated and constant exposure to these compounds, we can trigger an inflammatory process and, if left untreated, the case can become chronic and, in the long run, predispose to several chronic non-communicable diseases such as diabetes, cholesterol alteration and triglycerides, obesity, arthritis, among others.
Normally our body will react by triggering the signaling of inflammatory markers when consumed industrialized products full of additives or proteins that we are unable to digest. These components are not recognized as food by our body and so, in response, our body tries to defend itself by generating an inflammatory response.
So, to combat the action of these toxins, our body sends an alert to the white blood cells (leukocytes) so that they defend the organism of these agents, seeking to repair any losses and damages.
The action of these toxins and the effort that the body makes to eliminate them leaves many marks – tiredness, headache, redness and muscle pain are some of the symptoms. All of these are signs that a certain food is bad for your health.
What is the anti-inflammatory diet?
The anti-inflammatory diet is an alternative for those who want to fight inflammation of the body in a natural way. It consists of consuming foods with anti-inflammatory properties in order to restore the body’s natural balance and defenses without the use of medications.
This diet also works to prevent some diseases such as:
In addition, the anti-inflammatory diet promotes the general well-being of the body.
The menu adopted in this diet have substances capable of increasing the release of hormones that inhibit or even block the action of inflammatory agents. This detoxification of the body improves the functioning of the body, relieving and preventing the symptoms of inflammation.
Benefits of anti-inflammatory diet
Anti-inflammatory food relieves and prevents:
Lesions in blood vessels
Joint and muscle pain
In addition, it increases immunity, preventing colds and flu, and helps with weight control.
It also contributes to the reduction of LDL cholesterol (bad cholesterol) and the increase of HDL cholesterol (good cholesterol), improves serum glucose levels, reduces the risk of cardiovascular diseases, obesity, diabetes, depression, cancer among other diseases.
Foods that cause inflammation in the body
Foods that cause inflammation of the body and that should be avoided or eaten in moderation, are:
Industrialized products: due to the chemical substances, dyes, preservatives, flavors and flavorings contained in its manufacture
Foods rich in omega-6: such as vegetable oils from soy, cotton, corn, canola and sunflower
Refined cereals: breads, pasta, white rice, cookies in general, wheat, cornstarch, cornmeal
Meat: pork and beef with a lot of fat
Inlaid: sausage, sausage, bacon, salami, bologna and preserved with salt
Whole milk and derivatives: yellow cheeses, curd, sour cream and butter
Soft drinks, alcoholic beverages, sugars, sweets and fried food.
Best foods for anti-inflammatory diet
Fish: salmon, tuna, herring, sardines, mackerel
Oilseeds: chestnuts, walnuts, almonds, chia, flaxseed, beans, peas
Seeds and whole grains: flaxseed, sesame, wheat germ, quinoa, amaranth Fruits rich in vitamin C: orange, kiwi, acerola, lemon, guava, tangerine, passion fruit, cashew, melon, tangerine, papaya, strawberry, acerola
Oils: extra virgin olive oil
Fruits: lemon, kiwi, strawberry, grape, apple, papaya and orange
Vegetables and vegetables: ginger, cauliflower, turnip, radish, cabbage, carrot, pumpkin, spinach, arugula, broccoli, watercress, escarole and cabbage
Herbal teas: green tea, rosemary tea, ginger tea, fennel tea
Monounsaturated fatty acids (omega 9): olives, avocados, chestnuts, nuts
Ginger: rich in vitamins C, B6 (pyridoxine) and with bactericidal action, helps in strengthening the immune system.
Yam: increases the body’s defenses, has anti-inflammatory action, rich in vitamin C, B complex, iron, magnesium, beta-carotene has antioxidant action helping to eliminate toxins from the body such as microorganisms and inflammation.
Garlic and onion: both have a lot of antioxidants (quercetin and rutin) and anti-inflammatories.
Anti-inflammatory diet helps you lose weight?
When there is an imbalance in food and there is an excessive consumption of pro-inflammatory foods, the body cannot effectively convert the calories ingested into energy. In this way, the consumption of anti-inflammatory foods helps to improve the body’s optimal functioning capacity, decreasing fat storage and aiding in weight loss.
However, the anti-inflammatory diet is not recommended for the purpose of weight loss itself, but to improve eating habits and re-educate lifestyle. Anyway, in some cases, the diet plan prescribed by a nutritionist to reduce inflammation in the body may show weight loss results.
Does physical activity reduce inflammation in the body?
Not practicing physical activity can increase the presence of substances that cause inflammation in the body and also decrease antioxidant defenses (which help in the body’s disinflamation). Consequently, a sedentary lifestyle ends up worsening inflammation.