Doing sports, counting calories, refusing to eat after 18:00 - all this is in your daily routine, but excess weight remains in place, and losing even 100 g is very difficult? Most likely, weight loss is hindered by chronic inflammation present in the body.
Doing sports, counting calories, refusing to eat after 18:00 - all this is in your daily routine, but excess weight remains in place, and losing even 100 g is very difficult? Most likely, chronic inflammation present in the body interferes with weight loss .
Human immunity can be imagined as the body 's security system , where inflammation is a kind of alarm signal. The immune system is activated whenever the body recognizes foreign invaders, such as microbes, pollen, or chemicals. This triggers internal inflammatory processes , and as a result, healthy immunity relieves anxiety.
However, inflammation often continues even when there is no threat. In this case, this process becomes the main enemy of the body . Scientists link the development of many diseases, including cancer, diabetes, heart disease, arthritis, depression and even Alzheimer's disease, to chronic inflammation .
Inflammation is the body 's natural reaction to an infection and an attempt to destroy it. In most cases, this is a very important process in the body , but sometimes constant inflammation is not provoked by an illness or injury. There is a more insidious criminal that can negatively affect health every day - food.
A 2010 study published in the journal Nutrition in Clinical Practice came to a rather stark conclusion: the foods we eat are one of the main contributors to chronic inflammation , and very often such foods are present in most people 's diets . If you eat foods from the prohibited list every day, you yourself trigger alarm signals in the body .
Over time, chronic inflammation can lead to excess weight, skin problems, digestive disorders, loss of energy, and the development of many of the diseases mentioned above.
A few years ago, an interview with Aden Campbell - the personal chef of Gisele Bündchen and Tom Brady - was published, which made a lot of noise. It turned out that the famous family adheres to a strict system of whole plant nutrition , in which there is no place for products that provoke inflammatory processes . The list of outsiders that are prohibited in the menu of a model and a football player is quite long. It was he who became the cause of the biggest controversy. However, Giselle and Tom assure that the diet , which consists of products with an anti-inflammatory effect, has a noticeable positive effect on health.
The famous athlete experienced for himself that plant-based and alkaline nutrition increases energy levels and prevents bone fractures. Anti-inflammatory products help him stay in great athletic shape and speed up the recovery process after intense training and matches. And Giselle, who has been following a plant-based diet for over 10 years, has an exemplary figure and appearance. She is still one of the highest paid models in the world.
It is not necessary to stop eating all the foods from the prohibited list at once, but you can get rid of the main culprits of bad health and excess weight. Let's find out which foods cause inflammation and start filtering our diet right now.
A review in the Journal of Endocrinology states that when we eat too much sugar, excess glucose appears in the blood, which the body cannot quickly dispose of. This leads to an increase in the level of anti- inflammatory cytokines.
Sugar also suppresses the ability of leukocytes to effectively destroy microbes, thereby weakening immunity. Licorice is easier and faster to catch a cold.
The easiest way to reduce your sugar intake is to replace high glycemic index foods with low glycemic index alternatives that won't raise blood glucose levels too quickly.
Scientists report that a diet with a low glycemic index reduces the level of the inflammatory marker C-reactive protein. Even with equal calorie content of dishes, it will be easier and faster to get rid of excess weight. Don't forget that honey, dried fruit, fruit juices, coffee with milk and additives, and alcohol also contain a lot of sugar.
Vegetable oils in excessive amounts are no better than trans fats, which clog arteries and provoke inflammation . Many people fry in soybean, corn and sunflower oil, believing that it is safe. Meanwhile, these oils have a high concentration of anti- inflammatory omega-6 and almost no omega-3. This composition violates the healthy ratio of omega-6 to omega-3 acids, which should ideally be 1:1, but is actually closer to 20:1.
Replace sunflower and corn oil with high-quality olive or linseed oil. Add them to salads and vegetables.
Another problem with foods fried in vegetable oil is that they contain high levels of advanced glycation end products (AGEs). These compounds are formed when foods with a large amount of protein in the composition are subjected to high-temperature cooking: fried, baked, smoked or browned on a grill. Researchers at the Mount Sinai School of Medicine found that by avoiding fried foods with high AGEs, markers of inflammation in the body are reduced.
Choose stewing, steaming or other mild cooking methods.
What do white bread, croissants, pasta, pizza, aromatic buns and cookies have in common? All these products are made from refined wheat flour, devoid of vitamins, minerals and useful fiber. The body instantly absorbs such carbohydrates, increasing the level of sugar and insulin in the blood. As in the case of regular sugar, the level of anti-inflammatory cytokines in the body increases noticeably .
A study in the Journal of Nutrition found that a diet high in refined flour increased the anti-inflammatory marker PAI-1 in the blood. On the other hand, a diet rich in whole grains reduces the concentration of this marker and, in particular, C-reactive protein, the most well-known marker of inflammation .
Choose wholemeal bread and pasta. Combine them with plenty of greens and vegetables.
The most ambiguous products on this list. On the one hand, moderate consumption of natural yogurt enriches the intestine with beneficial bacteria. On the other hand, the situation is not so fun. Dairy products are a source of saturated fat and often antibiotics that suppress the microbiome.
Dairy products are a common allergen. According to specialists, about 50% of the adult population is prone to lactose intolerance. Even delayed allergic reactions to milk lead to hidden inflammation , swelling and disturbances in the work of the digestive tract. Because of this, you should think about reducing or completely eliminating dairy products from the diet .
If you are worried about the lack of calcium and other trace elements when giving up dairy products , pay attention to hard, aged cheeses. They practically do not contain lactose, but contain a lot of calcium. Also, among the products rich in calcium are almonds, sesame and parsley.
Fortunately, the list of anti-inflammatory foods is also quite extensive. Basically, it includes various green vegetables, fruits, lean proteins, foods rich in omega-3 fatty acids, as well as whole grain foods and seasonings that reduce inflammatory reactions .
Strawberries, blueberries, blackberries, raspberries - choose according to your taste. Berries are rich in anthocyanins, which contribute to the reduction of inflammatory reactions in the body , reduce the risk of heart disease and improve the intestinal barrier functions.
Fish is a rich source of protein and omega-3 fatty acids. The most useful species include salmon, mackerel, herring, trout and sardines. The fatty acids present in them relieve inflammation in the body , which can lead to metabolic syndrome, kidney diseases, and cardiovascular diseases.
Avocado is a real superfood and the star of our time. The green fruit is rich in potassium, magnesium, fiber, healthy fats, which are especially good for the heart. The product has anti-inflammatory properties and increases the digestibility of beta-carotene and lycopene by 3 times. Also, avocado contains carotenoids and tocopherols, and these substances contribute to reducing the risk of cancer.
Eating enough broccoli, as well as other cruciferous vegetables (cauliflower and Brussels sprouts), helps prevent cardiovascular disease. This is due to the anti-inflammatory effect of antioxidants and sulforaphane, which cabbage is rich in.
Products that reduce inflammation in the body include fashionable chia seeds, which have a wide range of useful properties. Chia is a natural blood sugar stabilizer, fights excessive appetite, contains linoleic acid, omega-3, magnesium, iron and many vitamins. Also, the seeds are rich in valuable plant fibers and fiber, which help the intestines to work harmoniously.
We all know that green tea is one of the healthiest drinks. According to numerous studies, green tea consumption reduces the risk of cancer, obesity and Alzheimer's disease. Such extraordinary properties are associated with the substance EGCG (epigallocatechin gallate) present in tea. It suppresses inflammatory processes in the body due to the reduction of cytokine production.
The spice, which is often used in curry and other Indian dishes, is an effective remedy in the fight against arthritis and diabetes. Eating turmeric helps relieve joint pain and stop the growth of pathogenic microflora in the intestines. Doctors recommend adding the spice to side dishes and drinks, and for better absorption combine it with black pepper.