Whether you are dealing with health-related issues caused by: inflammation Or anti-inflammatory foods or supplementthere is certainly a lot of interest in content related to inflammation.
Eating an anti-inflammatory diet is one of the most powerful ways we can manage conditions such as fatty liver, joint pain, psoriasis, insulin resistance, polycystic ovarian syndrome, hyperlipidemia, and many more. reduce the risk of developing short-term and chronic health conditions. cholesterol.
So what is an “anti-inflammatory” diet and will it help you?
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What is inflammation?
The term inflammation refers to a natural response by the body when there is injury or damage to the body's cells.
When this damage is detected, at a cellular level blood flow increases to the damaged area or organ, and the body produces additional molecules to repair tissue and remove toxins that are causing the damage. Masu.
Inflammation can occur as a result of a common immune response that repairs cells on a daily basis.
It can also occur as a result of chronic conditions such as heart disease, fatty liver disease, and type 2 diabetes. In these chronic diseases, the body is constantly trying to mediate the damage caused by excessive calorie consumption.
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Relationship between diet and inflammation
It has long been known that our diet, particularly the balance of key nutrients in our diet, can play an important role in preventing and managing inflammation levels in the body.
Specifically, a general shift toward more processed foods and an increased intake of the types of fats that can promote inflammatory pathways have led to inflammatory conditions such as fatty liver and type 2 diabetes becoming more prevalent in the United States. It is hypothesized that this is one of the main reasons for the dramatic increase. recent years.
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How to eat an anti-inflammatory diet
1) Correctly adjust fat balance
Some types of fat increase inflammation in the body, while other types actively reduce inflammation.
The key to getting the right balance of fats is to consume polyunsaturated fats, monounsaturated fats, and saturated fats in a 1:1:1 ratio, or 20 to 30 g of each of these fats each day.
To achieve this ratio in terms of food, adults should consume three to four servings of omega-3-rich foods such as oily fish, walnuts, pumpkin seeds, flaxseed, and chia each day.
Additionally, 2-3 servings of monounsaturated fat via avocado, almond, and olive oil can help balance these ratios.
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Most importantly, in addition to eliminating processed vegetable oils as much as possible, intake of saturated fat from meat, dairy, and coconut products should be kept relatively low, at most two to three servings. is.
2) Eat lots of fruits and vegetables
The brighter the color of fresh fruits and vegetables, the higher their antioxidant content. And the more antioxidants you naturally consume as part of your daily diet, the better it will be for your cellular health in the long run.
Countries with the highest life expectancies and lowest rates of chronic disease are known to consume seven to 10 servings of antioxidant-rich fresh fruits and vegetables each day.
Carotenoids, found in brightly colored orange and red vegetables, and lutein and zeaxanthin, found again in carrots, peppers, salmon and egg yolks, are two specific antioxidants associated with lowering inflammatory markers in the blood. It is an abundant compound.
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To increase your intake of all these molecules, we're talking about a lot more fresh fruits and vegetables than you're probably consuming.
For example, vegetable juice for breakfast. A large salad or plate of vegetables for lunch, half a plate or bowl of vegetables for dinner, and a few pieces of fruit each day.
Also, don't forget that the nutrients in salads and vegetables are better absorbed when enjoyed with extra virgin olive oil, another food that is very rich in natural antioxidants.
3) Cut out sugar and refined carbohydrates
Among all the evidence regarding carbohydrate intake, a major finding is the association between dietary glycemic load and chronic inflammatory conditions such as type 2 diabetes and heart disease.
One of the easiest ways to reduce your glycemic load is to eat less heavy carbohydrate foods such as white bread, rice, pasta, and sweet snacks and instead eat less fatty foods such as fish, eggs, red meat, and poultry. It's about shifting the focus to proteins. of vegetables.
Next, add small amounts of good carbohydrates to your diet, such as beans, grain breads, and starchy vegetables.
Another key to getting the right mix of carbohydrates in your diet is to think seriously about sugar. Liquid sources of concentrated sugars, such as juices and soft drinks, should be completely eliminated, as liquid sugars are more prone to fat accumulation in the liver than other types of carbohydrates and are closely associated with increased inflammation in the body. is.
Sweet treats such as cakes, muffins, chocolate, and sweets should also be consumed as infrequently as possible.
5) Drink more tea
Dark chocolate and red wine are often associated with anti-inflammatory diets due to their relatively high flavonoid content, but there is currently limited evidence of an overall benefit for the inflammatory market. is true.
On the other hand, some studies have linked both black and green tea to a decrease in the inflammatory market. For this reason, replacing some of your hot drinks with regular black or green tea may support a certain anti-inflammatory approach to your diet.
