FOOD CAN BE EXCELLENT ANTI-INFLAMMATORY!
Fevers, chronic pain, swelling, malaise. All these unpleasant symptoms can be the direct consequence of an inflammation process in any part of the body. Inflammation begins with increased blood flow, which circulates loaded with immune system cells to combat the process. These cells produce pro-inflammatory substances (which intensify the inflammation process) and also signal to the body the need for more cells to combat inflammation.
The problem begins to become more serious when this inflammation does not go away and becomes permanent. In this context, foods appear as powerful fighters against these inflammations, as in this inflammatory process the release of pro-inflammatory substances only tends to worsen the process and it is the nutrients (vitamins, minerals) that can combat and eliminate them.
Changes in our body begin to occur in several ways, changes in the function of the pancreas, in the fat tissue and oxidative stress, a process related to premature aging, among other damages.
In this scenario, fats, sugars and processed foods appear as villains. These elements are called pro-inflammatory, because they are capable of stimulating the expression of genes that worsen the disease, further unbalancing the body.
Among the foods that combat inflammation the most are green tea, garlic, oats, onions, fruits and vegetables and soy. One cannot forget either. Among the foods with the greatest anti-inflammatory action, omega-3 fatty acids stand out, found in flaxseed, extra virgin olive oil and cold water fish (sardines, tuna, herring).
The so-called bioactive compounds with beneficial effects vary from one food to another. To give you an idea, in the case of fruits and vegetables, quercetin is one of the most powerful substances when it comes to combating inflammation. In tomatoes, guava and watermelon, lycopene is the main agent that acts as a health protector.
DIVERTICULITIS: diet rich in fiber (fruits, vegetables and legumes) and fluid intake, which improve intestinal transit, helping to reduce the internal pressure of the organ, relieving the symptoms of inflammation. Avoid excess simple carbohydrates and fats, found in white flour-based breads and pastas, processed sweets in general, soft drinks and fried foods.
GASTRITIS: soluble fibers (oats, soybeans, lentils and beans) and foods that are sources of vitamin A (egg yolks, sardines, liver, carrots) can reduce the risk of developing gastritis by up to 54%. Avoid: foods rich in saturated fats and trans fatty acids (fatty cuts of meat, yellow cheeses, biscuits and processed cakes), attack the mucosa and increase oxidative stress and impair the improvement of inflammation. Soft drinks and coffee also stimulate the secretion of hydrochloric acid, which worsens inflammation, reducing stomach pH and favoring the installation of the bacteria H. pylory, the main cause of gastritis. Soft drinks and coffee also stimulate the secretion of hydrochloric acid, which worsens the inflammation.
DERMATITIS: to treat, use the omega-3 polyunsaturated fatty acids found in flaxseed, they reduce the action of inflammatory agents that are important in the appearance and evolution of skin inflammation. Probiotics (yogurts) can also reduce the occurrence of dermatitis in patients with cow's milk allergies. Avoid saturated fats and sugars, which are the main aggravators of this inflammatory process.
ARTHRITIS: focus on foods rich in omega-3 such as cold water fish and flaxseed.” Magnesium, present in dark green vegetables, almonds and brown rice, is also an important ally in pain. It works as a natural muscle relaxant. Avoid: ideally, avoid consuming fats, sugars and refined flours.