11 Key Functions Of Anti-inflammatory Diet

Do you suffer from chronic inflammation? If this is the case, you may need to eat a diet that combats this condition. In this article, we explain the most important things you should know.

11 key features of anti-inflammatory diet

Unhealthy habits, such as Consumption of alcohol or medication, leading a sedentary lifestyle and consuming a poor diet can all cause chronic inflammation in your cells in your daily life. Therefore, an anti-inflammatory diet is essential for maintaining good health.

Eating fats and processed foods, refined sugars, grains and flour combined with bad habits cause inflammation in our cells and cause diseases like development of tumors, diabetes, a runny nose, allergies, hair loss and arthritis.

Inflammation has ceased to be a simple bodily condition that can be solved with ice, creams or pills. It is important that you follow a healthy, anti-inflammatory diet that eliminates toxins and balances your body. This will help ensure that your cellular tissue is in an optimal condition.

The relationship between diet and chronic inflammation

When we talk about inflammation, we are not just referring to the body’s simple defensive reaction to bites, burns or blows.

Chronic inflammation also exists. This happens when the body has an inflammatory response to various stimuli. Unfortunately, it attacks the body’s own tissues, causing cell damage.

In this regard, the cells suffer from problems that can lead to:

Diet intolerances
Bad digestion

In this way, food plays a very important role.

How?

With a well-planned diet, it is possible to get rid of foods that both directly and indirectly increase inflammation in the body.

What is an anti-inflammatory diet?

The name of the diet reveals the goal of this type of diet plan. An anti-inflammatory diet seeks to prevent chronic inflammation in your cells and to fight it if you already have it.

It is neither a restrictive diet to lose weight nor a diet routine with an expiration date. It is a set of nutritional recommendations that replace bad eating habits with healthy practices. In this way, the intention is to achieve a better physical and mental condition.

When talking about an anti-inflammatory diet, we need to take into account the four basic principles:

Eat large amounts of healthy fats, vegetables, fiber and many fruits.
Increase your intake of foods that act as antioxidants.
Limit your intake of animal proteins with the exception of fatty fish or proteins derived from fatty fish.
Eat fewer processed foods

The 11 basic rules of an anti-inflammatory diet

In Vogue Spain , renowned nutritionist and health specialist Beatriz Larrea pointed out 11 important points in a diet plan aimed at preventing or combating cellular inflammation:

1. Vary and rotate foods.

This expert says that it is very important not to be obsessed with a single food, no matter how healthy it is. That way, the body does not become saturated.

Eat probiotics for an anti-inflammatory diet

Foods like Greek yogurt and kefir are sources of probiotics that help you balance your gut flora

These are good bacteria that have a positive effect on your gut balance. They can be found in supplements and certain products like kefir, fermented foods, miso and soy products.

Drink warm water with the juice of half a lemon on an empty stomach

This recipe stimulates your metabolism and cleanses your liver. You can also add apple cider vinegar, ginger, turmeric or cayenne.

Include omega 3 fatty acids if you want an anti-inflammatory diet

There are many foods that contain this nutrient, such as chia seeds, seaweed, salmon, olive oil, nuts, hemp, sardines, anchovies and avocados, among others.

5. Accompany your meal with tea every day for an anti-inflammatory diet

The most recommended are green tea, match ate and ginger. All contain large amounts of antioxidants and have great anti-inflammatory abilities.

6. Avoid skipping meals and eating dinner early

It is important to eat three meals a day and to try to fast during the night. On the other hand, the specialist explained that it is necessary to let your stomach rest between 10 and 12 hours at night.

This way, your cells will regenerate.

7. Avoid the following foods.

Avoid sugar, flour and refined salts. Be sure to avoid large amounts of dairy products, soft drinks, processed foods, refined carbohydrates, sausages and red meat.

8. Try to eat an anti-inflammatory diet based on natural foods.

Focus on fresh, coarse and colorful foods. That is, you should avoid processed products that contain a large amount of chemicals.

9. Buy organic meat.

Organic meat is healthier for your body as it does not contain antibiotics and chemicals

This ensures that the meat you buy has not been treated with hormones or antibiotics.

10. Avoid antibiotics.

Avoid antibiotics as much as possible, because according to specialists, this is what damages your intestinal flora the most.

11. Accompany your diet with exercise.

It is important to perform strength and resistance exercises, not just cardiovascular exercises. This was recommended by the nutritionist.

So what are you waiting for?

Try an anti-inflammatory diet!

Thanks to these tips, you are aware of what to do when you are ready to follow an anti-inflammatory diet. Clearly, this is a fairly simple diet that is easy to follow.

Remember that the most appropriate thing is to always stick to an anti-inflammatory diet and not just practice it when you feel uncomfortable. Making this decision will make you feel more comfortable, have more energy and be a healthier person.

If you have any questions, please contact a specialist.