The anti-inflammatory diet. What to eat and what not to eat for a healthy body.

Fighting chronic inflammation is possible, starting at the table. In this article we will explain how a diet inspired by the principles of the Mediterranean diet can be the key to a healthy body.

It is considered the “disease of the century,” responsible for the most frequent diseases in the Western world, as well as for the aging of the body.
Without obvious symptoms, chronic inflammation resists silently in our body compromising it.
Counteracting it can be done, starting with nutrition.

The possibility of having a long, but most importantly healthy life is affected by several elements.
Among many ischronic inflammation, a condition of continuous alertness that occurs when the body permanently activates our immune system and prepares to fight stress, insomnia, poor diet, and, more generally, a hectic and unhealthy lifestyle.
Often underestimated because it lacks pain and increased temperature, it is the enemy of well-being.
When in excess, it can lead to imbalances and diseases of the cardiovascular, brain, liver, arteriosclerosis, neoplasia, and even sarcopenia (reduced muscle mass).
Fighting it right away with a natural approach by restoring the balance of our body is the principle of longevity.

“First of all, it is important to create a daily routine that respects our Cycardian rhythm: going to bed early and with a light belly, waking up early, getting ten minutes of physical activity, a cold shower, and a good breakfast,” explains Dr. Gianfranco Beltrami, medical director of Terme di Monticelli, a cardiologist, physiatrist, and nutritionist.

“Adequate and restorative sleep facilitates cellular repair, optimizes metabolism and supports the management of inflammation,” Beltrami warns.
“It is also important to carve out deep breathing sessions to reduce stress, (which acts as a catalyst for inflammation) and to engage in physical activity, choosing exercises suited to your body constitution: sedentariness reduces muscle elasticity and joint mobility, predisposing to contractures.

Likewise, excessive activity with high loads performed without the proper initial warm-up can be counterproductive.
It is then necessary to hydrate and eat a balanced diet.”
While some foods promote it, others reduce it: an excess of simple sugars and refined carbohydrates can influence the activation of cytokines, or pro-inflammatory substances.
So can processed foods, sugary drinks and sweets.
But what are the foods that help turn off inflammation instead?

” Antioxidants in fruits, vegetables, nuts, oil seeds, extra virgin olive oil and spices help neutralize free radicals that trigger inflammatory reactions,” Beltrami explains.
“In contrast, fish rich in Omega 3 such as salmon, anchovies, mackerel, and sardines, a source of lean protein, have a lower inflammatory effect, as do those in poultry and legumes. Fiber and probiotic-rich foods such as yogurt and kefir protect the balance of the gut microbiota. Lean white meat dairy products, eggs, nuts (almonds, walnuts) are also perfect.”

To summarize, an eating plan based on the “poor” Mediterranean diet with a high content of vegetables and low content of refined products and animal protein is effective.
Among beverages, coffee and green tea are rich in antioxidants, as are lemon or orange peel infusions.
To keep blood sugar levels stable, whole grains are valuable.
Beware of vitamin D and zinc deficiencies, which negatively affect the immune system and cytokine production.”

Alsoread .

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24 April 2024