An anti-inflammatory diet is a way to reduce the risk of developing many serious diseases.
Introducing elements of this way of eating may translate into better conditions not only for maintaining health, but also for achieving sports results or more effective weight loss.
Anti-inflammatory diet – the basics, that is, what inflammation is
Inflammation is a normal, natural phenomenon which, under ordinary circumstances, serves the immune system as a signal enabling effective defense against threats, including disease-causing pathogens. Even so, the development of excessive inflammation that persists for a long time is a considerable problem for health, well-being, and the body's overall functioning. Most often, however, it is downplayed, because we do not directly associate it with specific problems / conditions.
There is a difference between short-term inflammation, which can serve a mobilizing function, and inflammation that persists for a long time, with a destructive effect. It is worth knowing that it is chronic inflammation that forms the basis of many metabolic and autoimmune problems. These include, for example, the often-discussed in dietetics
Hashimoto's disease or even insulin resistance – these conditions have an inflammatory basis.
They are also associated with reduced immunity. This is especially true of intestinal inflammation, which has a negative impact on the whole body. Of course, there are many factors that can intensify it, and which should be addressed as far as possible. For example:
- improper diets / nutrition, especially rich in highly processed products,
- lack of sleep,
- high daily exposure to stress / chronic stress,
- excessive physical activity or very low activity,
- disturbances of the bacterial flora,
- some autoimmune diseases,
- obesity and overweight,
- infections,
- stimulants.
These are, of course, examples, although they may concern - and probably in most cases do concern - each of us, including you. If so, an anti-inflammatory diet, while limiting and/or eliminating the greatest pro-inflammatory factors, will be a huge step on the path to improving health, and thus quality of life.
Anti-inflammatory diet – what does it consist of and what can it help with?
An anti-inflammatory diet essentially consists in improving the quality of foods to more nutritious ones that are a rich source of ingredients with anti-inflammatory effects. Of course, at the same time we remove pro-inflammatory products from the diet. Nutrition can of course be supported, and in many cases it is advisable, with dietary supplements, which often bring additional benefits beyond the intended ones.
What in particular should be eliminated from the diet to achieve the intended result?
- highly processed products – it should be borne in mind that this refers not only to ready-made store-bought items, but also fast food or all kinds of elaborate sweets,
- products high in glucose-fructose syrup (the so-called corn syrup),
- products rich in trans fats,
- products high in allergenic ingredients,
- cigarettes,
- alcohol.
One of the main factors in the formation of chronic inflammation is considered to be an excess of aggressive free oxygen radicals, that is, in practice, a considerable predominance of pro-oxidative processes over antioxidant ones. Due to an improper lifestyle and a poor diet, the body is unable to produce sufficient amounts of natural antioxidants (e.g. glutathione or SOD).
Experts confirm that an anti-inflammatory diet should contain antioxidants that will reduce oxidative stress, restore balance and limit damage caused by the action of reactive oxygen radicals, while combating them at the same time.
Importantly, non-steroidal anti-inflammatory drugs (the so-called NSAIDs) are prescribed quite often, and few people take into account the fact that they negatively affect the condition of the intestines, which are not insignificant not only when it comes to immunity, but also to the generation of inflammation. Especially since, with disturbed intestinal flora, so-called LPS endotoxins are released, which in turn act as a trigger for increased activity of pro-inflammatory cytokines.
Therefore, first of all it is worth taking care of the bacterial flora and gut integrity. Probiotics will be useful for this step, as well as e.g. colostrum, sodium butyrate, fermented products, "fermented foods".
What ingredients, compounds, products are worth paying attention to when eliminating inflammation?
- lycopene from tomatoes,
- resveratrol,
- apigenin (found, among others, in parsley),
- ginger and turmeric,
- coenzyme Q10,
- healthy fatty acids EPA and DHA.
- dietary fibre,
- fermented vegetables (e.g. cucumbers),
- sources of polyphenols,
- quercetin.
It should be noted that inflammation can be both the basis and the companion of autoimmune problems (e.g. Hashimoto's disease) or insulin resistance, diabetes.
An anti-inflammatory diet, or its elements, may prove extremely helpful in such circumstances. Besides, in its chronic form, it is also unfavorable in the context of sports performance and work on physique.
Supplements worth noting, helpful in eliminating inflammation and reducing the risk of its occurrence:
- improving the condition of the intestines and the bacterial flora itself: probiotics, colostrum / lactoferrin, sodium butyrate,
- adaptogens, which increase resistance to stress, often also showing strong antioxidant and anti-inflammatory effects,
- Omega 3,
- vitamin D3 (preferably together with vitamins K2 and A),
- vitamin C,
- Q10,
- alpha-lipoic acid,
- interestingly, the anti-inflammatory potential of chaga mushrooms is increasingly mentioned, so if we want to additionally benefit from their other beneficial properties, they can certainly be included in your supplementation.
