anti-inflammatory diet
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Fight inflammation by changing your diet

Recent studies tend to show that high levels of inflammation are the cause of many chronic diseases.

Chronically high levels of inflammation in the body could be the cause of cancers, diabetes, cardiovascular diseases, osteoarthritis and rheumatism, but also gastrointestinal problems and many others.

This may sound scary at first, but it's important to know that it is possible to significantly reduce these levels of inflammation by simply changing our diet and lifestyle. In fact, diet plays a major role in skin aging, for example.

In this article I will present you, based on scientific studies, how to change your lifestyle by adopting an anti-inflammatory diet.

Analyze your current diet to fight inflammation

Before going into the details of the anti-inflammatory effects of certain foods and the diet to adopt, it is essential to analyze our diet.

Indeed, many people have a diet excessively composed of refined sugars, saturated fatty acids and rich in Omega 6, but deficient in Omega 3With little or no vegetables or whole foods, this is the one I recommend: OMEGA 3

powerful anti-inflammatory food

While it's possible to have a moderate sugar intake when you don't exceed your macros and calories for the day, over the long term, a diet too rich in sugar can lead to insulin resistance and diabetes, but also accentuates inflammation levels. This doesn't mean banning sugars either, but choosing more natural ones and favoring foods with no added sugars. There's always a balance to be struck.

We need to consume as many antioxidant foods as possible to prevent micronutrient deficiencies. (vitamins and minerals). As another example, eating fiber will help our intestines digest, which in turn will help us stay healthy.

What to eat to reduce inflammation

Wholegrain cereals

By comparing the effects of whole grains (Quinoa, whole grain bread, brown rice, basmati rice, oats) with those of refined grains on the body, the scientists found several markers of inflammation that were higher in the blood for the group that consumed refined grains.

The more refined a grain is, the less vitamins, minerals and fibre it contains.

whole grains

So, simply by changing one aspect of your diet you can reduce inflammation by simply replacing refined grains (non-whole grain pasta, white rice, white bread, white flour) and sugars with whole grains (quinoa, whole grain bread, brown rice, basmati rice, oats) and unprocessed foods.

Of course, if you use a flexible approach to your dietIn the case of a heart attack, it's not a matter of eliminating sugars and refined grains from your diet, but of limiting their consumption in order to reduce inflammation in the long term.

The Mediterranean diet

The Mediterranean or Cretan diet originated in several countries surrounding the Mediterranean Sea, but especially the traditional diet of the Greek islands of Crete and Corfu.

It is composed mainly of olive oil, nuts, fruits and vegetables, eggs, fish and poultry but little red meat, some cereals and even red wine! In moderation of course.

Research has shown that people who have adopted this type of Mediterranean diet die less of cardiovascular disease than other populations, particularly in Northern Europe.

This type of healthy diet, rich in antioxidants and plants, could reduce certain cancers and also fight obesity thanks to a diet rich in fibre, which is effective in terms of weight loss.

In addition, studies show that a diet of this type decreases markers of inflammation, including a 20% decrease in CRP levels.

The ketogenic diet

The ketogenic diet was originally used therapeutically for epilepsy, diabetes, obesity, certain chronic diseases such as Alzheimer's and certain cancers.

This ketogenic diet, which goes against current recommendations, is based on a very high fat, moderate protein and very low carbohydrate intake.

By adopting this diet, the body begins to produce what is called ketone bodies as a new source of energy instead of the glucose usually used.

The reduction of inflammation levels in the body is evident in this approach to nutrition through the consumption of good fats and the reduction of sugars and refined foods.

While the ketogenic diet is known for treating children with epilepsy, it is best known today for its effects on weight loss.

However, it is not a diet for everyone:

  • It is very difficult to respect the macronutrient percentages which should be: 75% of lipids, 20% of proteins and only 5% of carbohydrates (which generally corresponds to less than 50g of carbohydrates per day).
  • The flu-like symptoms at the beginning of the diet (fatigue, headaches, irritability, nausea) are unbearable for some people.
  • Type 1 diabetics should not follow this type of diet.

In any case, it is essential to consult a doctor before starting a diet of this type or any other diet.

Foods allowed on a ketogenic diet are:

  • Meat
  • Fatty fish (salmon)
  • Eggs
  • Lawyer
  • Butter
  • Fresh cream
  • Cheese
  • Nuts, almonds, hazelnuts, cashews
  • Olive oil, walnut oil, coconut oil
  • Low carb vegetables (spinach, kale)
  • Some fruits with little sugar (blueberries, strawberries, lemon) in small quantities
  • Cocoa

Foods to avoid:

  • Soda, fruit juice
  • Sweets, cakes, ice cream
  • Fruits
  • Pulses (peas, lentils)
  • Potatoes, sweet potatoes, carrots
  • Cereals
  • Starches
  • Alcohol

Food supplements to fight inflammation

After having seen the different approaches and advice to modify your diet in order to reduce inflammation, notably by reducing sugars and refined foods and by favouring whole grains, vegetables and fibres as well as by following a Mediterranean diet or a ketogenic diet, here are some food supplements that may also help you.

Omega 3 and fish oil

Fish oil contains omega 3 EPA and DHA, precursors of certain eicosanoids (polyunsaturated fatty acid derivatives) known to reduce inflammation in the body but also other health benefits including the prevention of cardiovascular disease but also in the treatment of depression, anxiety, cancers, osteoarthritis and rheumatism, macular degeneration

omega 3

The anti-inflammatory effect of fish oil in humans has been scientifically proven, studies show a significant decrease in inflammation levels (Interleukin and CRP).

The main sources ofOmega 3 are oily fish (salmon), rapeseed or walnut oil, and even snails. You can read this article: What are the benefits of omega 3 for bodybuilding?

However, in certain cases only, it can be difficult to reach its ideal quota of omega 3 per day by the food without exceeding its macros and its daily caloric total, from where the interest of the food complements.

To choose your fish oil, you must look at the EPA and DHA ratio. A good ratio would be around 2:1 and it is recommended to consume 3 grams of EPA/DHA per day, which generally corresponds to 6 grams of omega 3.

Fenugreek

The fenugreek is a small leguminous plant that is among the oldest medicinal and culinary plants in history.

It is said to have digestive and tonic properties, but also to have the power to fight infections and inflammation of the respiratory tract.

Fenugreek could also heal skin wounds, rheumatism and would even have an action against diabetes.

A supplementation in fenugreek of the order of 1g per day could be useful to reduce inflammation in the body.

Turmeric

If spices such as turmeric are most often used to decorate our dishes, they were mainly used in the past and mainly in India for medical purposes, particularly in the prevention of cancer.

what are the anti-inflammatory foods

Studies have shown that turmericThe study also found that pepper, especially in combination with piperine (the pungent molecule in pepper), had the ability to prevent the development and formation of cancer cells and also concluded that it significantly reduced the body's inflammatory activity.

Cinnamon

If the cinnamon brings taste to your dishes, it has above all formidable virtues.

Not only does it help with weight loss by improving insulin sensitivity, but it has the ability to destroy certain cancer cells, it stimulates brain function, relieves sore throats, and of course what interests us here, it helps calm inflammation because of its cinnamaldehyde content, a powerful antioxidant that would help relieve muscle and joint pain.

Don't hesitate to add a few pinches of cinnamon to your favourite dishes!

Exercise regularly to reduce inflammation

While physical activity is well known to help fight many chronic diseases, one might think that exercise would increase inflammation levels due to the destruction of muscle fibres.

strength exercises

And yet current research shows that exercise is a major contributor to reducing inflammation and improving the health of our cells.

This means that exercising regularly would help lower your body's inflammation levels even more so if you combine it with the other strategies we just discussed above.

Do you want a complete bodybuilding program to follow?

Among the diseases that we can avoid by eating well and practicing sports: 

  • chronic inflammations 
  • Autoimmune diseases (anything that affects the immune system)
  • Polyarthritis
  • Heart problems
  • Stress concerns
  • Joint pain
  • and many others...

Eating an anti-inflammatory diet and exercising help to reduce these diseases.

Conclusion

Repeated high levels of inflammation in the body are linked to many chronic diseases.

Fortunately, there are many ways to reduce these inflammation levels by modifying your lifestyle and diet. To achieve an anti-inflammatory diet, you need to

  • Replace refined foods and sugars with whole grains and unprocessed foods.
  • Eat more vegetables, fibre and healthy fats (Omega 3) and reduce your carbohydrate intake.
  • Take food supplements such as Omega 3, cinnamon and fenugreek.
  • Increase your level of physical activity through regular weight training combined with cardiovascular activity.

We have discussed here a number of foods and diets to help you fight inflammation, if you wish to put this new information into practice with the help of a professional, you can ask me for a personalized program that will fully meet your expectations.

Whether you are physically active or not, having a good diet is essential.


References

  1. Galland, L. (2010). Diet and inflammation. Nutrition in Clinical Practice, 25(6), 634-640.
  2. Chrysohoou, C., Panagiotakos, D. B., Pitsavos, C., Das, U. N., & Stefanadis, C. (2004). Adherence to the Mediterranean diet attenuates inflammation and coagulation process in healthy adults: The ATTICA Study. Journal of the American College of Cardiology, 44(1), 152-158.
  3. Masters, R. C., Liese, A. D., Haffner, S. M., Wagenknecht, L. E., & Hanley, A. J. (2010). Whole and refined grain intakes are related to inflammatory protein concentrations in human plasma. The Journal of nutrition, 140(3), 587-594.
  4. Sofi, F., Cesari, F., Abbate, R., Gensini, G. F., & Casini, A. (2008). Adherence to Mediterranean diet and health status: meta-analysis. Bmj, 337, a1344.
  5. Esposito, K., Marfella, R., Ciotola, M., Di Palo, C., Giugliano, F., Giugliano, G., ... & Giugliano, D. (2004). Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial. Jama, 292(12), 1440-1446.
  6. Dupuis, N., Curatolo, N., Benoist, J. F., & Auvin, S. (2015). Ketogenic diet exhibits anti-inflammatory properties. Epilepsia, 56(7), e95-e98.
  7. Youm, Y. H., Nguyen, K. Y., Grant, R. W., Goldberg, E. L., Bodogai, M., Kim, D., ... & Kang, S. (2015). The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nature medicine, 21(3), 263-269.
  8. Ellulu, M. S., Khaza'ai, H., Abed, Y., Rahmat, A., Ismail, P., & Ranneh, Y. (2015). Role of fish oil in human health and possible mechanism to reduce the inflammation. Inflammopharmacology, 23(2-3), 79-89.
  9. Wall, R., Ross, R. P., Fitzgerald, G. F., & Stanton, C. (2010). Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition reviews, 68(5), 280-289.
  10. Tung, Y. T., Chua, M. T., Wang, S. Y., & Chang, S. T. (2008). Anti-inflammation activities of essential oil and its constituents from indigenous cinnamon (Cinnamomum osmophloeum) twigs. Bioresource technology, 99(9), 3908-3913.
  11. Nostro, A., Cellini, L., Bartolomeo, S. D., Campli, E. D., Grande, R., Cannatelli, M. A., ... & Alonzo, V. (2005). Antibacterial effect of plant extracts against Helicobacter pylori. Phytotherapy Research, 19(3), 198-202.
  12. Mandegary, A., Pournamdari, M., Sharififar, F., Pournourmohammadi, S., Fardiar, R., & Shooli, S. (2012). Alkaloid and flavonoid rich fractions of fenugreek seeds (Trigonella foenum-graecum L.) with antinociceptive and anti-inflammatory effects. Food and chemical toxicology, 50(7), 2503-2507.
  13. Bhat, S. P., Rizvi, W., & Kumar, A. (2014). Effect of Cuminum cyminum L. seed extracts on pain and inflammation. Journal of natural remedies, 14(2), 186-192.
  14. Ford, E. S. (2002). Does exercise reduce inflammation? Physical activity and C-reactive protein among US adults. Epidemiology, 13(5), 561-568.
  15. Centers for Disease Control and Prevention. Physical Activity and Health. A Report of the Surgeon General. Atlanta, GA: Centers for Disease Control and Prevention, 1996.

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2 Comments

  1. I have rheumatoid arthritis and have had to change my diet in the last few weeks to try to reduce my pain.
    my doctor recommended it
    I don't do weight training but only zumba and group classes
    here, I just wanted to share my experience

  2. Anti-inflammatory foods are not lacking, there are still plenty of them, thank you for all this information,

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