Do you suffer from chronic inflammation? In such a case, you may have to apply a diet that combats this condition. Here we explain your keys. Practicing unhealthy habits, such as the consumption of alcohol or drugs, sedentary lifestyle and poor diet cause in your day to day chronic inflammation of your intestines.
“Therefore, developing an anti-inflammatory diet is essential to maintain good health”.
Eating fats, processed foods, refined sugars, cereals and flours, coupled with bad habits, cause diseases and the development of tumors, diabetes, runny nose, allergies, hair loss and arthritis. The inflammation stopped being a simple condition of the body that can be resolved with ice, creams or pills. It is vital to follow a healthy diet, with an anti-inflammatory diet where the toxic products are eliminated. All in order to ensure an optimal state of cellular tissue.
Relationship Between Chronic Inflammation and Eating
The concept of inflammation is usually associated with a reaction of the body to blows, bites, burns, etc. that are perceived in the skin or muscles. The inflammation is just that, a reaction of the tissues against aggressors, therefore any tissue in our body can become inflamed. If the exposure to the aggressor agent is maintained over time, the inflammation is called conical. In the case of the components of the digestive system can be inflamed when exposed to:
- Alimentary intolerance.
- Bad digestions
Therefore, food has a very important role. How? With a well-planned diet it is possible to discard foods that increase inflammation of the body, both directly and indirectly.
What is an Anti-Inflammatory Diet?
An anti-inflammatory diet seeks to prevent the chronic inflammation of our cells and fight it if we already have it. It is not a restrictive diet to lose weight, or a food routine with an expiration date. It is a nutritional proposal that will replace bad eating habits with healthy practices. In this way, it is intended to achieve a better physical and mental state. Therefore, when talking about an anti-inflammatory diet we have to take into account four basic principles:
- Consume high amounts of healthy fats, vegetables as a source of water and fiber and many fruits.
- Increase the consumption of all foods that work as antioxidants.
- Limit the intake of proteins of animal origin, except blue fish or proteins from fatty fish.
- Reduce processed foods
11 Fundamental Rules in an Anti-Inflammatory Diet
The renowned nutritionist and health coach, Beatriz Larrea , specified for Vogue Spain 11 important points in a food plan that aims to prevent or combat cellular inflammation:
1. Vary and Rotate Food
The expert assures that it is very important not to obsess over a food, however healthy it may be. In that way the body does not become saturated. In addition, we favor the entry of new nutrients.
2. Take Probiotics
They are good bacteria that generate a positive effect on the intestinal balance. They can be found in food supplements and certain products such as kefir, fermented foods, and soy products.
3. Take Warm Water with the Juice of Half a Lemon Fasting
With this recipe the metabolism is stimulated and the liver is purified. You can also add apple cider vinegar, ginger, turmeric or cayenne.
4. Include Omega 3
There are many foods that contain this nutrient, such as chia seeds, seaweed, salmon, olive oil, nuts, hemp, sardines, anchovies, avocado, among others.
5. Accompany with Daily Infusions
The most recommended are green tea, matcha tea and ginger tea. All contain high amounts of antioxidants and have high anti-inflammatory capabilities.
6. Avoid Skipping Meals and Having Dinner Early
It is important to eat all the main meals and to try the nocturnal fasting. On the other hand, the specialist explains that it is necessary for the stomach to rest between 10 and 12 hours at night. This will regenerate the cells.
7. Avoid the Following Foods
Sugar, flours and refined salts. Excess dairy products, soft drinks, processed foods, refined carbohydrates, sausages and red meats.
8. Procure an Anti-Inflammatory Diet with a Natural Base
Larrea refers to fresh, whole foods that have many colors and that are based on the animal kingdom. That is, avoid processed products that contain exorbitant amounts of chemicals.
9. Buy Organic Meats
This will ensure that the meats you buy have not been treated with hormones or antibiotics.
10. Avoid Antibiotics
As much as possible, because “they are the ones that cause the most damage to your intestinal flora”, according to the specialist.
11. Accompany with Exercise
It is important to perform strength and endurance exercises, not just cardio. This was recommended by the nutritionist. In this way, the structure that you must follow when you are ready to comply with an anti-inflammatory diet is clear. It is evident that it is a simple and easy to fulfill food plan.
Remember that the most advisable thing is to give continuity to your anti-inflammatory diet and not put it into practice only when you feel some discomfort. This decision will make you feel better, have more energy and be a healthier person. If in doubt, consult a specialist.
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