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Anti-inflammatory diet for pain relief

by Georgia Ede
Published: Last Updated on

The anti-inflammatory diet, a solution to pain

Problems of inflammatory origin such as arthritis, skin inflammations, intestinal inflammation, joint pain, inflammatory allergies, etc., can be improved with modifications in the diet that regulate our body’s response to inflammation .

The inflammation is cause of pain for many people, muscle aches, stomach, intestinal inflammation caused by cause different diseases in our body.

In this article we offer you all the necessary information so that you know which foods may be hurting you and which ones will help you improve your inflammatory situation , because problems are solved from within and food has a great weight on health. In addition, many times these symptoms appear or are aggravated by an incorrect diet that favors the inflammation of our tissues.

If you want to end or reduce the pain caused by inflammation, read on and we will advise you how.

What is the anti-inflammatory diet?

The anti-inflammatory diet is a system designed so that our body has at its disposal the best foods designed to reduce the body’s inflammatory response.

It is not a specific diet to lose weight, not a diet plan with a fixed duration; if not, it is a way of life and nutrition that guarantees the improvement of certain inflammatory diseases.

Generally, anti-inflammatory diets base their operation on incorporating into the diet those foods that favor the repairing action of inflammation or favor de-inflammation and, on the other hand, eliminate foods that cause inflammation or favor it. Therefore, we divide the diet into two food groups.

The proinflammatory foods , which are those that make it easier inflammation and that we must eliminate our consumption, or at least restrict the content in our diet. And on the other hand, anti-inflammatory foods , which are those that lower the inflammatory response and contribute to reducing inflammation by our body, when we consume them.

Pro-inflammatory foods

Generally, processed products are those that favor inflammatory states. They are rich in saturated fatty acids and omega 6 fatty acids, which decompensate omega 3, favoring inflammatory processes.

These saturated fatty acids are found in processed and precooked products, meats, sausages, foods rich in fat, industrial pastries, cheeses, etc.

In addition , refined carbohydrates also raise blood glucose levels, which triggers a pro-inflammatory response by the body. These foods are refined flours, white sugar, rice, bread or pasta. They are foods of common use but that we can substitute for them but integral to minimize their effects.

Anti-inflammatory foods

Mainly, the anti-inflammatory diet consists of unprocessed foods, which guarantee us a lower inflammatory response and a better state of health.

  • It is very important to incorporate fruits and vegetables into your diet , which are antioxidants and recharge us with vitamins and minerals. Carotenes reduce inflammation, which is why they benefit us in these processes.

If you want to know more about antioxidants, we recommend that you take a look at the antioxidant diet , which is very beneficial for your health.

  • The omega 3 acids , allies, benefit reducing the inflammatory response of the body. They are present in blue fish (salmon, sardines, anchovies, mackerel, anchovies, sardines, tuna). It is also very present in algae, microalgae, flax and hemp seeds and in walnuts and other dried fruits.
  • Foods rich in oleic acid and omega 9 are also very important to reduce the inflammatory response. We find them in avocado, virgin olive oil, walnuts or flax oil. These types of fats are healthy for the body and protect us cardiovascularly.
  • Proteins high in essential fatty acids. You can get them from meat and eggs, as well as plant-based proteins like legumes. Here we leave you all the information about the best proteins of plant origin .
  • There are aromatic herbs and spices that improve inflammation, this is the case of oregano, turmeric, green tea or rosemary. The cayenne , is a potent inhibitor of a neuropeptide associated with inflammatory processes because it contains capsaicin ; a component widely used in anti-inflammatory creams. The curcumin , helps reduce inflammation and limit the proliferation of free radicals (inflammatory). Polyphenols are also related to inflammatory processes.
  • The ginger also reduces inflammation, here you can find all the information about it.

You can also find out about nutraceutical foods , since many of them will benefit your inflammatory and health status, as well as the best foods to avoid joint problems .

The star foods to reduce inflammation are:

  • Pineapple.
  • Ginger.
  • Blue Fish.
  • Chia, flax, hemp seeds.
  • Olives and olive oil.
  • Almonds
  • Green leafy vegetables.
  • Cayenne, turmeric, rosemary, and other spices.

Anti-inflammatory diet to lose weight?

The anti-inflammatory diet is not a specific diet to lose weight , but by containing healthy foods and eliminating from our diet those processed products that provide us with large amounts of fat and calories; We may notice that we also lose weight , but it is not a specific diet for weight loss.

What happens is that by eliminating precooked and processed products from the diet, we will lower our caloric intake and this will contribute to weight loss .

Is the anti-inflammatory diet useful for intestinal inflammation?

It is mainly for this problem that it works the most, since providing the body with the best foods will ensure that lighter and faster digestions occur , which contributes to a better functioning of the digestive structures (intestines, stomach, etc.).

The milk kefir can be helpful for intestinal inflammation, research by Clik on the link.

Daily menu of the anti-inflammatory diet

EXAMPLE MENU

Breakfast : Coffee with semi-skimmed milk, a natural orange or grapefruit juice and half a toast of bread with oil with a piece of fresh cheese.

Lunch : Some pineapple slices and some almonds

Lunch : Mixed salad and a grilled salmon fillet with brown rice. An infusion.

Snack : A skimmed yogurt.

Dinner : Vegetable cream with grilled cuttlefish and a piece of fruit.

Probiotics, another aid for inflammatory problems

If you have not yet heard of probiotics and prebiotics, we recommend that you take a look at this article, because they can be of great help for diseases of inflammatory origin.

You may also be interested in how to make water kefir for your inflammatory problems or ginger water which is also very beneficial.

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