2023-07-13 19:00:47
Currently, 75% of the Mexican adult population is overweight and obese.
Excess body mass is a risk factor for the development of more than 100 different diseases.
The anti-inflammatory diet is characterized because it limits the consumption of meat and promotes plants and vegetables.
The current lifestyle based on a sedentary lifestyle and ultra-processed products is quite harmful to health. Therefore, food is one of the basic aspects to reduce the risks of diseases and illnesses. The most important point is that it is not about eating less but doing it well and one of the best options is anti-inflammatory diet, but what is it and what does it consist of?
In the first instance, the Dra. Karla Saint Andrewho is an endocrinologist at Hospital Houston Methodistmentions that people who follow this diet have a lower risk of many chronic health conditions, including heart disease.
Although that is not all because it is also a useful option to control conditions such as diabetes, arthritis, psoriasis, asthma, fatty liver disease, polycystic ovarian syndrome (PCOS) and other conditions such as joint pain.
To fully appreciate the benefits of a anti-inflammatory dietit is useful to first understand why and when inflammation can cause problems in our bodies and how certain eating habits counter this.
What is inflammation?
Inflammation is not always bad. It’s part of the body’s natural defense against things that harm your health, like disease-causing bacteria, viruses, and parasites.
When it persists, it can be dangerous.
In itself, chronic inflammation is when your body is in a prolonged state of stress. For one reason or another, you are producing more pro-inflammatory rather than anti-inflammatory substances. This imbalance leads to inflammation throughout the body.
Chronic inflammation is related to:
• High blood pressure
• Type 2 diabetes
• Heart disease
• Arthritis
• Dementia
• Depression
• Certain types of cancer
• Liver disease
• Nephropathy
What causes chronic inflammation?
To begin with: the conditions that cause hyperactivity in the immune system. And believe it or not, your diet can be a trigger for inflammation. In fact, what you eat, depending on how much, could put you at greater risk of chronic low-grade inflammation than you think.
Therefore, the Dra. Saint Andre and other health experts recommend opting for anti-inflammatory foods in your diet, whether or not you have pre-existing health problems.
What is an anti-inflammatory diet?
The term “anti-inflammatory” means to reduce inflammation. So an anti-inflammatory diet is based on foods that fight inflammation and limiting those that cause it.
Anti-inflammatory foods include
• Vegetables
• Fruits
• Healthy fats, like olive oil
• Whole grains
• Lean protein sources
• Nuts and seeds
• Herbs and spices
If this list makes you think of something similar to a vegetarian diet, you are correct. In fact, one of the best anti-inflammatory diets is the Mediterraneanand is based on plants.
The Mediterranean diet greatly limits meat, compared to the standard American diet. Also, the main proteins in the Mediterranean diet contain less saturated fat and more omega-3 fats, such as salmon, sardines and certain tuna.
Everything is worth it. This diet comes with many benefits, ranging from promoting a healthy gut, immune system, and weight to improving sleep and mental health. The benefits of an anti-inflammatory diet also decrease the risk of several health conditions and improve control of many others.
What are the worst foods for inflammation?
The key is also to know which foods cause inflammation in order to limit them.
Foods to avoid on an anti-inflammatory diet include:
• Red meats, such as beef, pork, lamb, and venison
• Processed meat, including bacon, hot dogs, and luncheon meats
• Refined grains, including white bread, white rice, and white pasta, as well as breakfast cereals
• Snacks, including chips, cookies, crackers, and cakes
• High-sugar soft drinks and other sweetened beverages
• Fried foods, including fast food
• Excessive amounts of alcohol
• Foods that contain dairy or gluten, when you are intolerant of these
Most of the foods on the above list are calorie-dense but nutrient-poor; they are high in empty calories that are not going to nourish us. Many times, they are not nutritious at all. Plus, they’re made to taste really delicious, which is why we overeat them. Therefore, they are highly associated with easy weight gain.
Also read:
Alternative diets from social networks: Nutritionists ask not to follow them because they are dangerous
Miracle diets, how do they affect health and emotional state?
Cristiano Ronaldo surprises nutritionists: This is his strict diet
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