Anti-inflammatory diet: what you can eat and what foods are banned
Systemic inflammation is considered one of the main causes of aging, and it is also associated with an increased risk of developing diabetes, atherosclerosis, and oncology. We tell you what an anti-inflammatory diet is for health, youth and good spirits for many years.
What is systemic inflammation?
Systemic inflammation has nothing to do with habitual pathologies or injuries. Its essence lies in the gradual wear and tear of our body, in which the so-called “cellular debris” accumulates over time. The immune system begins to attack him, perceiving him as something alien, although in fact he is not. In this case, any organ can fall under the “distribution”. Any adverse factors increase systemic inflammation: food intolerance, malnutrition, lack of sleep, frequent stress. In response to such exposures, inflammatory molecules, such as cytokines or free radicals, are produced in greater quantities.
Symptoms of systemic inflammation
Systemic inflammation has no clear symptoms - this process is sluggish. And those that appear, many take for granted - "the age is not the same." In general, its presence can be described as a deterioration in the quality of life. It is expressed in fatigue, fatigue, weight gain, changes in the emotional background, decreased vitality, deterioration in skin quality. Its more obvious manifestations are lesions of certain organs. The first to make themselves felt are inflammatory diseases of the skin (dermatitis, psoriasis), mucous membranes (gastritis, colitis), joints (arthritis).
It is impossible to completely slow down the process of systemic inflammation. But it is quite possible to significantly reduce its speed. Including with the help of a special diet. How do you need to build your diet in order to delay the manifestations of age for a longer period?
What Foods Cause Systemic Inflammation?
Among them, there are three main groups of products that contribute to the development of inflammation to a greater extent. Their use should be kept to a minimum.
Foods containing simple carbohydrates. They accelerate the development of systemic inflammation through multiple mechanisms. Their excess affects the microbiota, increases the production of insulin and cortisol, provokes the destruction of proteins. A lot of simple sugars are not only in pastries, fast food sweets. They are found in honey, sweet fruits, and dairy products.
Foods high in omega-6. This polyunsaturated fatty acid is the precursor of substances with high inflammatory activity - eicosanoids. We also need them, but not in such quantities. In the diet of most people, there are a lot of foods that contain omega-6: sunflower, corn and soybean oil.
Foods that cause food intolerance. Very often this is the food that we love and eat often. Food hypersensitivity is more likely to develop in the case of a poor diet. Indeed, in this case, the same antigens enter the body every day. The immune system begins to perceive them as foreign agents.
There are also a number of products that overload our immunity to a greater extent. These are legumes, cereals, especially those containing gluten, milk protein. If you completely remove these products from your menu, then, as a rule, the manifestations of systemic inflammation decrease. At the same time, a person begins to lose weight, even taking into account the fact that the daily calorie content of his diet has not changed. Ideally, in order to determine which foods develop hypersensitivity, you need to take an appropriate analysis.
Foods that Reduce Systemic Inflammation
The basis of an anti-inflammatory diet is a large number of vegetables, legumes, unsweetened fruits, berries and herbs. It is recommended to eat at least 450 g, and preferably 750 g of plant foods per day. Suitable not only fresh vegetables and fruits, but also frozen. They contain all the necessary vitamins and minerals.
It is imperative to include foods rich in omega-3 fatty acids in your diet. This is primarily fish and olive oil. And, of course, we must not forget about animal protein. It can be obtained not only from fish, but also from lean white poultry or rabbit meat. Red meat with this diet should be minimized. It contains a large amount of amino acids such as cysteine and methionine, which accelerate systemic inflammation.
The following foods are especially important for reducing systemic inflammation:
- Products with polyamines. These substances can enter cells and destroy "cellular debris". They are found in mature cheeses, mushrooms and grapefruits.
- Products with probiotics. They contain live bacteria that are important for maintaining a normal gut microbiome. These are mainly fermented milk products with a limited shelf life.
- Products with dietary fiber. Fiber is food for the beneficial gut microbiota. Its main source is herbal products.
- Products with polyphenols. These include antioxidants that neutralize free radicals. In large quantities, they are found in greens and berries.
- Products with magnesium. This microelement reduces the concentration of inflammation molecules in the blood. Some of its best sources are buckwheat, lentils and nuts.
- Foods with vitamin K. Reduce the rate of formation of inflammatory markers. Most of this vitamin is found in leafy vegetables.
- Products with spermidine. It accelerates the process of autophagy - the destruction of "cellular debris". In larger quantities it is found in seedlings. A lot of it in mushrooms and aged cheeses.
- Products with curcumin. This substance reduces the activity of enzymes involved in inflammation. Its main source is the spicy seasoning turmeric.
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