Chronic inflammation is one of the main causes of diseases such as cancer, diabetes or heart disease. It does not present symptoms, but little by little our body deteriorates, reaching irreparable damage.
In the following article we will talk about this type of conditions, but above all how to combat it through food, what the anti-inflammatory diet consists of and how to carry it out.
What is inflammation and why does it occur?
Inflammation is a natural protective mechanism that our body has to fight foreign invaders and, at the same time, repair damaged tissues or organs. Without inflammation , pathogens like bacteria could invade our body and kill us .
To highlight: It is a defensive reaction in which the body increases the production of white blood cells and other protective substances, such as cytokines.
Acute inflammation is characterized by commonly presenting the following symptoms:
- Redness.
- Heat.
- Pain.
- Swelling.
It is important to mention that there is also a type of inflammation called “chronic inflammation” which is one in which the body reacts with a “wrong” inflammatory response and attacks the body’s own tissues, causing serious damage and increasing the risk of numerous diseases. (1)
Note: It is a silent inflammation that usually goes almost completely unnoticed, since it does not present alarming symptoms. That is why it is so important to prevent it.
There are several factors that contribute to increasing the risk of developing chronic inflammation and, therefore, suffering from other diseases as a consequence.
First of all, leading an unhealthy lifestyle of eating processed and artificial foods is a major contributor to inflammation.
Consuming large amounts of added sugar, refined carbohydrates, refined vegetable oils , etc. it also increases the risk of chronic inflammation. (two)
Alcohol intake, tobacco use, sedentary lifestyle and other unhealthy lifestyle habits contribute significantly. (3)
Other causes of inflammation are:
- Heart disease.
- Obesity.
- long-term infections.
- Stress.
- Uncontrolled diabetes.
What is an anti-inflammatory diet?
The anti-inflammatory diet, as its name suggests, was designed with the sole objective of preventing and fighting inflammation. Its purpose is to improve physical and mental health in addition to constantly supplying energy to the body.
To highlight: It is not a diet with an expiration date, but rather a defined long-term diet , which has nothing to do with a diet to lose weight .
Inflammation is one of the main risk factors for certain diseases, and the creator of the anti-inflammatory diet, Dr. Andrew Weil, focuses on the fact that food plays a decisive role in preventing this disorder.
The basic principles of an anti-inflammatory diet are:
- High consumption of healthy fats , fiber – rich fruits and vegetables, and water .
- The limited intake of protein of animal origin, except if it comes from oily or oily fish .
- Increased consumption of foods rich in antioxidants and reduced consumption of processed foods.
A good example of an anti-inflammatory diet is the Mediterranean diet , which has been shown to reduce certain inflammatory markers associated with cardiovascular disease, atherosclerosis, and arthritis. (4)
Vegetarian diets , thanks to the variety of antioxidant -rich foods they include, can also be considered anti-inflammatory. (5)
What to eat on an anti-inflammatory diet?
An anti-inflammatory diet is a varied diet based on the consumption of natural , unprocessed foods. The number of calories, carbohydrates , and fats are not restricted , but rather a healthy and anti-inflammatory eating style is promoted.
These are the food groups that help fight inflammation:
- Lean meat .
- Fatty fish : Herring, salmon, sardines, mackerel, trout, anchovies.
- Fruit: Strawberries , blueberries , blackberries, raspberries, grapes, cherries, avocados , olives.
- Vegetables : Broccoli , bell peppers, tomatoes, kale , cauliflower, brussels sprouts.
- Healthy oils and fats : Olive oil , avocado, coconut , butter.
- Legumes : Peas, soybeans , chickpeas, beans.
- Mushrooms and mushrooms .
- Eggs .
- Dairy products : Milk , yogurt , cheese.
- Whole grains : Oats , brown rice, quinoa.
- Spices : Turmeric , ginger , cinnamon.
- Cacao: Dark or bitter chocolate .
- Red wine .
- Water , green tea .
What foods should be avoided on an anti-inflammatory diet?
Some foods, mainly “artificial” foods to which additives and other chemical substances are added, and are produced in industrial processes, are characterized by an increased risk of developing inflammation.
Note: Recognizing this group of products and avoiding them will be the first step toward a healthy, inflammation-free lifestyle.
Processed foods like the ones we will mention below are a selected list of those that we should reduce their intake to the maximum:
- Added sugars : High fructose corn syrup , fructose , cane sugar, syrup, dextrose.
- Sugary drinks: Soft drinks, soft drinks, fruit juices.
- Industrial pastries and baked goods: Cookies, cakes, pastries.
- Candies and sweets .
- Trans Fats :Foods with “hydrogenated” or “partially hydrogenated” fats.
- Refined carbohydrates: White bread and flour, white pasta, white rice.
- Refined vegetable oils .
- Processed meat .
- Prepared food .
- Excess alcohol.
Benefits of an anti-inflammatory diet
By preventing and reducing chronic inflammation through diet, we contribute to better health in multiple aspects :
- We reduce the risk of diseases such as diabetes, cancer, obesity, heart disease, etc.
- We relieve the symptoms of inflammatory diseases such as arthritis, irritable bowel syndrome, Chron’s disease, etc.
- We lower cholesterol , triglyceride and blood glucose levels.
- We improve inflammation markers such as C-reactive protein, homocysteine, etc.
Other tips to reduce inflammation
In addition to diet, there are other factors that positively influence the levels of inflammation in the body.
Lack of sleep and a poor quality of the latter contribute significantly to an increase in the body’s inflammatory responses, so it will be of little use to follow an anti-inflammatory diet if you do not spend time getting enough and good sleep. (6)
On the other hand, regular exercise also helps prevent inflammation, as it reduces certain inflammatory markers and reduces the risk of chronic diseases, in addition to other healthy benefits. (7)
To highlight: The consumption of certain natural supplements is also a good option to reduce inflammation levels. Cod liver oil or curcumin supplements are the best known and most powerful.
Key takeaways
- Inflammation is a disorder that occurs in our body due to the need to combat foreign agents and repair damaged tissues or organs.
- Persistent inflammation can lead to the deterioration of our body and the development of diseases, so it is important to recognize which foods can influence and reduce their consumption.
- The anti-inflammatory diet mainly reduces the presence of processed products, with inadequate amounts of sugar and alcohol.
- It is also important to take into account that there are other factors apart from food that cause inflammation in our body, and that there are also other ways to reduce it.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.