11 Key Components In An Anti-inflammatory Diet

Unhealthy habits, such as overuse of alcohol or medication, having a sedentary lifestyle and a poor diet, can all cause chronic inflammation in your cells throughout your daily life. Therefore, an anti-inflammatory diet is important for maintaining good health. 

Inflammation is no longer a simple bodily function that can be solved with ice, creams or pills. It is important that you follow a healthy, anti-inflammatory diet that can remove toxins and balance your body. This will help you ensure that your cell tissue is in optimal condition.

The relationship between diet and chronic inflammation

When we talk about inflammation, we do not just mean the body’s simple defensive reaction to bites, burns or shocks.

Chronic inflammation also exists. This occurs when the body has an inflammatory response at f orskjellig stimuli. Unfortunately, this attacks the body’s own tissue, causing cell damage.

Therefore, cells suffering from these problems can lead to:

• Intolerances in the diet.
• Poor digestion.

Thus, food plays a very important role.

In what way?

Well, with a well-planned diet, it is possible to get rid of foods that both directly and indirectly increase the level of inflammation in the body.

What is an anti-inflammatory diet?

The name reveals the goal of such a diet plan. An anti- inflammatory diet will prevent chronic inflammation in your cells, or fight it if you are already suffering from it. 

It is neither a restrictive diet to lose weight, nor a dietary routine with an end date. There are a number of nutritional recommendations that will replace poor eating habits with healthy practices. In this way, the intention is to achieve a better physical and mental condition.

Thus, when talking about an anti-inflammatory diet, we must take into account the four basic principles:

1. Intake of large amounts of healthy fatty acids, vegetables, fiber and lots of fruit.
2. Increase your intake of all foods with antioxidants.
3. Limit your intake of animal protein, except for oily fish or proteins from oily fish.
4. Eat less processed foods.

The 11 fundamental rules of an anti-inflammatory diet

In Spanish Vogue , nutritionist and health coach Beatriz Larrea points out 11 important points in a diet plan that aims to prevent or fight inflammation in the cells:

1. Vary and rotate foods

This expert says that it is very important not to be obsessed with one food, no matter how healthy it is. In this way, the body will not be full.

Take probiotics in an anti-inflammatory diet

These are good bacteria that have a positive effect on your intestinal balance. They can also be found in supplements and certain products such as kefir, fermented foods, miso and soy products.

Drink warm water with juice or half a lemon on an empty stomach

This recipe stimulates your metabolism and cleanses the liver. You can also add apple cider vinegar, ginger, turmeric or cayenne pepper.

Include omega-3 fatty acids in an anti-inflammatory diet

There are many foods that contain this nutrient, such as chia seeds, seagrass, salmon, olive oil, nuts, hemp, sardines, anchovies and avocados.

5. Supplement your meal with tea every day

It is most recommended with green tea, matcha tea or mint tea. All of these contain large amounts of antioxidants and have many anti-inflammatory properties.

Avoid skipping meals and eating an early dinner

It is important to eat three meals a day and to try to fast through the night. In addition, the specialist explained that it is necessary to let the stomach rest between 10 to 12 hours at night.

This way, your cells will be able to regenerate.

7. Avoid the following foods in an anti-inflammatory diet

Avoid sugar, flour and refined salt. Be sure to avoid excessive amounts of dairy products, sodas, processed foods, refined carbohydrates, sauces and red meat.

8. Try an anti-inflammatory diet based on natural foods

Focus on fresh, complete, colorful foods. You should therefore avoid processed products that contain a large amount of chemicals.

9. Buy organic meat

This will mean that the meat you buy is not treated with hormones or antibiotics if you live abroad.

10. Avoid antibiotics

Avoid antibiotics as much as possible, as they are harmful to your gut flora, according to specialists.

11. Supplement an anti-inflammatory diet with exercise

It is important to perform strength and endurance training, but not cardio training. This is what the nutritionist recommends.

So what are you waiting for?

Try an anti-inflammatory diet!

Thanks to these tips, you have clear guidelines to follow when you are ready to begin. It is quite clear that this is a relatively simple diet to follow.

Remember that the most important recommendation is to continuously have an anti-inflammatory diet, and not try to practice it only when you feel uncomfortable. Making this choice will make you feel better, have more energy, and all in all, be a healthier person.

If you have any questions, do not hesitate to consult a specialist.