Proper Diet To Reduce Inflammation
What is the use of following a diet against inflammations? Basically to enjoy a better quality of life and, also, to control our weight.
A nutrition high in processed foods, for example, can lead to many diseases that we must avoid r. Do you want to know more? We explain it to you below.
The importance of a diet against inflammations
Usually when we talk about inflammation, we think of red, swollen tissue. And is that inflammation is one of the weapons that the immune system has to isolate foreign substances that come into contact with our body. In this way, you help us protect it.
But there is also another type of inflammation more “mental” than “physical”. We talk about when you have eaten a lot and you feel bloated, inflamed. Surely you have suffered inflammation on more than one occasion. We have all experienced those days when we wake up swollen and inflamed, an indefinable discomfort that makes us feel slow and very tired.
We know that there are several reasons so this can happen: If you have eaten too much, we’ve done very fast, etc. It can also be due to the foods we have eaten, for example carbohydrates.
And is that the fact of eating a lot of carbohydrates, can cause more insulin to be released than usual. This phenomenon has been studied for a long time and in fact has its own name: the carbohydrates-insulin model (CIM). Although it is still not entirely clear how it works and more studies are needed.
Can inflammations be serious?
This problem in principle is not serious, just annoying and that is why we recommend avoiding it. The problem appears when this “mental” inflammation becomes “physical”. In fact, inflammation is one of the symptoms of people who suffer from obesity. This if left untreated can have very serious consequences for the future.
But why does this inflammation occur? Due to refined carbohydrates that, as various studies show, in excess can make our body perceive them as a threat. This will make the immune system respond and how? Through an inflammation of the adipose tissue.
For this reason, we should eliminate all processed foods from our diet, since they do not provide us with anything positive: no nutrients, no vitamins … And yes, negative elements: such as refined carbohydrates.
So should we eliminate carbohydrates from our diet?
Absolutely. We do not mean to eliminate carbohydrates from your diet. And it is that these are necessary for our body because they provide the necessary energy to carry out their daily activities. In addition, combined with a proper exercise routine, they can help us build muscle.
However, if we consume carbohydrates from processed foods in excess, these remain in the body but without fulfilling any function. They just make us gain calories, gain weight, and feel bloated. Those are the carbohydrates that we must avoid, the rest, in adequate amounts, are beneficial.
Diet to avoid inflammation
We have already seen which foods we should avoid if we want to stop feeling bloated, but are there foods that can have the opposite effect? You are right. We’ll tell you then. Take note!
Foods rich in omega-3 fatty acids
According to a study published in the British journal Nutrition Review , foods rich in omega 3 fatty acids are ideal for reducing inflammation. This is due, among other things, to the important role they play in lipid regulation.
Therefore, they are highly recommended for the relief of numerous diseases where inflammatory processes such as obesity, arthritis, certain cardiovascular diseases, etc. occur.
Therefore, it is highly recommended to include foods that contain omega 3 in our diet, but where do we find them? :
- Blue fish
- Salmon
- Walnuts
- Chia seeds
- Pumpkin seeds
The healthy citrus
In this space we recommend above all a fruit: grapefruit or grapefruit. This is delicious and we can even include it in numerous recipes. But we will also do very well with oranges, lemons, kiwis or mangoes.
But why do citrus fruits help us if we suffer from inflammations? Basically because they contain high doses of vitamin C, vitamin E and flavonoids ideal to reduce inflammation of the tissues.
The always suitable tomato juices
Tomato is a food rich in lycopene that is responsible for its red color. This, in addition, is a great antioxidant that fills us with benefits. One of these benefits could be its anti-inflammatory capacity according to a study in the journal Nutrition Research . Thus, lycopene could help us reduce tissue inflammation, which in turn would help us feel less bloated.
Green leafy vegetables
Some of these vegetables are spinach and broccoli which are very healthy and beneficial. These contain numerous vitamins and minerals that we should not hesitate to incorporate into our diet.
In addition, according to some studies, its vitamin K content could be beneficial in relieving inflammation. And it is that some tests have shown the benefits of a diet rich in this component to alleviate inflammatory processes. However, more research is still needed to verify its effectiveness.
The great benefits of black rice
According to a study published in the journal International Immunopharmacolog y, black rice has anti-inflammatory properties that help inhibit the effects of certain inflammatory mediators.
And you also have to keep in mind that it is one of the cereals richest in antioxidants and minerals that exists. Therefore, it can be great to take care of our weight and our heart and give us a lot of energy.
Now that you know what foods can help you reduce inflammation, let’s hope you do not hesitate to incorporate them into your diet. You should also avoid processed foods as much as possible. Try it and you will see how you feel less bloated.
Also, remember to add them to a balanced diet. This is the way to get all your benefits. We also recommend doing sports regularly. In any case, if you feel bloated regularly and this diet does not help you, we recommend that you go to the doctor to examine your specific case.
