Anti-inflammatory diet fights diseases and improves immunity: how to do
An anti-inflammatory diet is a way to fight inflammation caused by eating foods rich in toxins and pro-inflammatory substances.
To counteract the action of these toxins, our body triggers an alert to the white blood cells (leukocytes) so that they defend the body 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 these are signs that certain food is doing bad health. (1, 2)
What is the anti-inflammatory diet
The anti-inflammatory diet is an alternative for anyone who wants to combat inflammation of the body naturally. It consists of consuming foods with anti-inflammatory properties, in order to restore balance and natural defenses of the body without the use of medicines.
This diet also acts in the prevention of some diseases like:
- Heart problems
- Rheumatoid arthritis
In addition, the anti-inflammatory diet promotes the general well-being of the body.
Foods adopted in this diet contain substances capable of increasing 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. (1, 2)
Benefits of anti-inflammatory diet
Anti-inflammatory food relieves and prevents:
- Excessive tiredness
- blood vessels
- Joint and muscle pain
In addition, it increases immunity, preventing colds and flu, and helps weight control.
Also helps reduce LDL (bad cholesterol) cholesterol and increase of HDL cholesterol (good cholesterol), improves serum glucose levels, reduces the risk of cardiovascular disease, obesity, diabetes, depression, cancer among other diseases. (1, 2)
Foods that cause inflammation in the body
Foods which cause inflammation of the body and which should be avoided or consumed in moderation are:
- Industrialized products: due to chemical substances, dyes, preservatives , flavorings and flavorings contained in their manufacture
- Foods rich in omega-6: such as vegetable oils from soy, cotton, corn, canola and sunflower
- Refined cereals: breads, pastas, white rice, meat and sausage
- Sausages, sausages, sausage, bacon, salami, mortadella and preserved foodstuffs with salt
- Whole milk and cream: yellow cheese, curd cheese, cream of milk and butter in excess
- Soft drinks, alcoholic beverages, sugars, sweets and fried foods
- Better foods for the anti-inflammatory diet
Fish: salmon, tuna, herring, sardines, Oilseeds: nuts, nuts, almonds, chia, linseed, beans kiwi, acerola, lemon, guava, tangerine, passion fruit, cashew, melon, gourmande, quinoa, strawberry, acerola
- Oils: extra virgin olive oil
- Fruits: lemon, kiwi, strawberry, grape, apple, papaya and orange
- Vegetables and vegetables: ginger, cauliflower, radish, carrot, pumpkin, spinach, arugula, broccoli, watercress, endive and cabbage
- Herbal teas: green tea, rosemary tea, ginger tea, sweet tea
- Monounsaturated fatty acids (omega 9): olive , avocado, nuts, walnuts
- Ginger: rich in vitamins C, B6 (pyridoxine) and with bactericidal action, helps to strengthen 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 as microorganisms and inflammations
- Garlic and onion: both have large amount of antioxidants (quercetin and rutin) and anti-inflammatory (1, 2)
- Ways to reduce Body Inflammation The best way to reduce body inflammation is to decrease the intake of pro-inflammatory foods and increase the intake of anti-inflammatory foods. In addition, the balanced consumption of foods with omega 6 (pro-inflammatory) and omega 3 (anti-inflammatory) helps in the control of inflammation.
- Omega 3 and omega 6 intake - Photo: My Life
- The balance consumption is: for every 1g of fat in the group of omega 6, we should ingest 1g of omega 3 fat. However, studies show that the western population has consumed much more. The proportion of consumption in this group has been 16g of omega 6 for every 1g of omega 3. (3)
Anti-inflammatory diet helps to lose weight?
When the imbalance occurs in food and there is excessive consumption of food pro-inflammatory, the body can not convert the ingested calories into energy effectively. In this way, the consumption of anti-inflammatory foods helps in improving the body's capacity for optimal functioning, decreasing fat storage and aiding in weight loss.
However, the anti-inflammatory diet is not advised for the purpose of weight loss itself, and yes, to improve eating habits and re-educate the lifestyle. In any case, in some cases, the diet plan prescribed by a nutritionist to reduce inflammation of the body may present weight loss results. (1, 2)
Physical Activity Reduces Body Inflammation?
Not practicing physical activity can increase the presence of substances that cause inflammation in the body and further decrease antioxidant defenses (which aid in body deflation). Consequently, physical inactivity can make inflammation worse.
Although physical activity is not a cure for disease, it can strengthen the immune system, providing a quicker and more effective response to any infection in the body. This is because the body's defense mechanism is associated with an effect of the physical activity of generating the increase of the lymphocytes, cells of the group of the white blood cells whose function is to destroy tumor cells or infected by virus. In addition, physical activity promotes the reduction of stress, with this the body strengthens and becomes less susceptible to various diseases. (1, 2)
Lactose and gluten are inflammatory?
Lactose and gluten present potential allergens and are considered to be responsible for inflammatory processes, but exclusion should be assessed individually and full withdrawal should be indicated only for
Risks and contraindications of the anti-inflammatory diet
It is important that the diet is thought individually so as to bring benefits and avoid harm to health . Therefore, follow-up with a nutritionist is essential.
In any case, there are no contraindications to this diet because it is composed only of foods that are natural anti-inflammatory. Except in rare cases of allergy, these foods have no contraindications.
Cut the potatoes into slices and microwave in refractory capped for 10 to 12 minutes at high power. Distribute the potatoes in layers. Reserve. Beat the other ingredients in the blender until smooth and pour gently on the potatoes. Take it back to the microwave at high power for 8 to 10 minutes. Nutrition information Difficulty level: Easy Preparation time: 30 minutes Yield: 8 spoons (rice) Score: 3 DS points per spoon Recipe taken from the book "100 Quick Recipes to Eat at Night" from Diet and Health.
Ginger is a thermogenic food that favors the digestive, respiratory and circulatory systems, helping those who want to lose weight and also strengthen the immune system. Ingredients 1 cup water 3 tablespoons grated or thinly sliced ginger 1 clove 1/2 teaspoon Agar agar or 10g colorless gelatin 1 and 1/2 tablespoon sugar demerara or sweetener oven and cooker 2 tablespoons chia seed.
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