
FIGHT INFLAMMATION WITH FOOD (I)
Learning to combat chronic inflammation is something that we should all do, we know that an inflamed body is a body that is not healthy, we know that “being inflamed” implies risks, but even having knowledge about it, many times we are not clear what to do or how to act to avoid it.
Don't miss this series of articles on how to combat chronic inflammation with food.
What is chronic inflammation?
It is a response of the immune system to a series of stimuli or attacks that persist for a prolonged period.
Unlike acute inflammation, which is a rapid and temporary response of the immune system to an injury or infection, chronic inflammation is long-lasting and can persist for weeks, months or even years.
Many of the muscle pains we feel, joint discomfort, swelling, some headaches, or even the increasingly common metabolic disorders in young people, are the result of chronic inflammation.
Additionally, it may be linked to a variety of medical conditions, such as rheumatoid arthritis, Crohn's disease, cardiovascular disease, type 2 diabetes, and certain autoimmune diseases.
Inflammation is the response of our immune system to stimuli or attacks that persist for a long time.
Causes that lead to chronic inflammation:
- Life habits: Inadequate diet, living in a hurry, stress, sedentary lifestyle and alcohol abuse, among others.
- Exposure to toxic substances: Pollution, tobacco.
- Chronic or persistent infections: Force the immune system to be on continuous alert.
- Obesity: It is a risk factor due to the release of inflammatory molecules in adipose tissue.
- Autoimmune diseases: In this type of disorders, it is the immune system itself that attacks the body's tissues and that produces chronic inflammation.
Consequences of chronic inflammation maintained over time:
- Damages tissues and organs.
- Increases the risk of serious diseases, cardiovascular, cancer, neurological disorders.
How to prevent and treat chronic inflammation?
There are different ways to address this problem, and obviously, each case will be different and will require different levels of intervention. Generally speaking, changing habits can be very positive, and specifically changing your diet, to do this you have to know what foods you should incorporate. because they will help you achieve your goal.
Controlling our body's immune responses is key in the development of diseases.
In this article I am going to talk to you about 5 natural anti-inflammatory foods that you should know. These are products that are within our reach and that you can easily incorporate into your diet.
1. NUTS
Their nutritional properties make them a fundamental food in any well-designed diet, forget the calories they provide and focus on their high protein content and fatty acids. They are rich in healthy fats, especially omega-fatty acids3, which are beneficial for heart and brain health.
They also contain alpha-linolenic acid (ALA), a type of omega-3.
They also provide fiber, vitamins and minerals, such as vitamin E, folic acid, magnesium, phosphorus and zinc.
2. AVOCADO
What can I say about avocado that has not already been said, I will start by talking about the healthy fats it contains, especially monounsaturated fatty acidsand oleic acid, these fatty acids have anti-inflammatory properties and have been shown to reduce markers of inflammation in the body.
They also contribute to cardiovascular health and may help reduce the risk of chronic diseases related to inflammation, such as heart disease.
They are also rich in vitamin E, an antioxidant that helps combat oxidative stress and chronic inflammation, and provide fiber, which can help reduce inflammation by improving the health of the digestive system.
All this makes avocado, beyond a fad, an unmissable food when we talk about an anti-inflammatory diet.
Combine walnuts with avocado and cayenne, add extra virgin olive oil and enjoy a delicious and very healthy snack.
3. CAYENNE PEPPER
When we talk about cayenne pepper, also known as chili, the first thing to mention is the active compound responsible for making it so spicy, capsaicin, with well-known anti-inflammatory properties.
It is used as a topical analgesic in some pathologies such as psoriasis, rheumatoid arthritis or neuralgia, it is a natural antioxidant, prevents the formation of clots in the blood, is considered antibacterial, capable of preventing some infections and is also an expectorant.
To include it in your diet you just have to be careful and dose it correctly.
4. BLUE FISH
The reason why oily fish has a predominant role in any anti-inflammatory diet is its contribution of omega-3 fatty acids, especially EPA and DHA, which are essential components of cell membranes and play a crucial role in regulating of the inflammatory response in the body.
These fatty acids have the ability to reduce the production of inflammatory mediators, such as prostaglandins and cytokines, which play a key role in chronic inflammation.
That's why never forget to add salmon, sardines or mackerel to your diet, and adding them to your breakfast is a good option to increase satiety.
5. COFFEE
Did you know that according to Johns Hopkins University, coffee also contains antioxidants and other active substances that can reduce internal inflammation and protect against disease?
So if you like coffee, be sure to have a cup in the morning with your breakfast, but keep in mind that its beneficial properties may be diminished depending on what you add.
To improve your coffee, choose natural sweeteners or flavorings such as cinnamon, cardamom, vanilla extract or a little pure cocoa powder.
Change your old breakfast for this anti-inflammatory breakfast idea and you will see how the symptoms of inflammation improve in a short time.
THE RECIPE: Anti-inflammatory and very satiating breakfast.
What do you need?
- 1/2 medium avocado
- 5-8 walnuts
- 1 can of canned mackerel with extra virgin olive oil
- 1 pinch of cayenne pepper, black pepper and salt
- 1 cup of freshly brewed coffee
Prepare your breakfast in less than 5 minutes, put the half avocado cut into thin slices on a plate and season it with cayenne pepper, black pepper and a little sea salt.
Add the walnuts and mackerel fillets. Dress everything with a little of the mackerel oil (make sure it is extra virgin olive oil).
Accompany this delicious dish with a good freshly brewed coffee, and if it is essential for you, add a splash of your favorite milk.
I leave you ideas to prepare your anti-inflammatory breakfasts:
Don't miss the next article in this series: