Chronic inflammation is a serious health problem that can have long-term consequences for the body.
While acute inflammation is a natural reaction of the organism on injury or infection, chronic inflammation lasts for months or even years and can become a key factor in developing numerous diseases.
Fortunately, the diet plays a significant role in control and reducing inflammation, and the correct nutrition can help to protect the person from many serious health conditions.
Therefore, the opposite diet gains increasing importance, says Mirza Pasic, Nutrition and Master of Sports and Physical Education.
Inflammation that lasts for months
– The protective reaction of the organism on injuries, infections and toxins has inflammed. Initially, she is a useful answer that helps the body recover. However, when it becomes long-term and systemic, it can become a threat to health. Chronic inflammation is associated with the development of numerous serious diseases, including: obesity, pre-cybetes and diabetes type 2, heart disease, inflammatory disease and ulcerative colitis, some forms of cancer, arthritis and Alzheimer’s disease.
According to the scientific research of treasures, the permanent inflammation in the body, which lasts for months or years, plays a major role in the emergence of serious diseases, such as: a combination of oily blood pressure) and atherosclerosis in blood vessels that increases the risk of heart attack). In other words, it is not just excess sugar or blood in blood problem, but also quiet inflammatory processes in the body that accelerate these diseases and deteriorate – explains Pašić.
Given that inflammation can be a trigger for many of the stated conditions, it is important, adds our interlocutor, understand how nutrition can affect it.
– In addition to genetic factors and exposure to toxins, what we eat can significantly contribute to the organism. Some of the most problematic foods include: Red meat (steaks, hamburgers), baked products made of white flours (cookies, fried chicken, donuts), food-added sugars (candies, hazed in Margarina, Fast snacks, microwave popcorn and other processed foods. These groceries not only increase inflammation in the body, but can also contribute to increasing body mass, which further exacerbates the situation. Long term, consuming these foods can accelerate the development of inflammatory diseases – Pasic points out.
When preparing food, the method of cooking can, as Paisć says, have a significant impact on the level of inflammation.
Examples works, baking, steaming or steaming are better choices from traditional frying or grilling, because these methods do not create harmful chemicals that can worsen inflammation.
– Cooking red meat on the grill can create compounds associated with cancer. If you want to preserve nutrients and reduce inflammation, prepare food by cooking, discoloration and baking in the oven. Also, a microwave oven can be used, which uses lower temperatures, without causing the creation of carcinogenic substances. Of course, the attention should be paid to sauce and prelies, because many of them contain sugar, transmission and high levels of sodium, which can undo the beneficial effects of healthy foods – says Pašić.
There is no universal diet
Although it cannot be talked about the universal diet, which completely removes inflammation, there are certain types of foods that are known for their opposition properties.
– Omega-3 fatty acids, found in oily fish (salmon, macker, sardines, herring), herbal springs such as nuts and seeds, can significantly reduce inflammation. Omega-3 fatty acids help reduce the level of C-reactive protein, which is a marker inflammation. Furthermore, Vitamin C is a powerful antioxidant located in citrus, peppers and berries, and helps reduce oxidative stress and inflammation. Vitamin C can help to repair damaged cells, which is important to reduce inflammation. There are also polyphenols, natural compounds in plants that have protection against inflammation. Olive oil, dark chocolate, tea and coffee containing these powerful antioxidants that can help fight chronic inflammation. Healthy probiotics and prebiotics maintain the health of intestinal flora and can play a key role in inflammation control. Yogurt, fresh cheese, but also foods rich in prebiotics such as bananas, asparagus and artichokes help maintain the balance of intestinal bacteria, which can reduce the level of inflammation – states Pašić.
When asked – how to make changes in the diet – Pašić suits that gradual involvement of anti-inflammatory food in everyday meals can significantly improve health.
– If you want to start the inflammation reduction process, you can rely on the Mediterranean diet, based on the consumption of fruits, vegetables, complete cereals, fish and olive oil. One of the first steps can be a replacement of processed food with healthier alternatives. Primera works, instead of refined white bread, choose integral cereals, and instead of fried, baked or cooked food – explains Pasic.
He adds that diet against inflammation should include the following foods: tomato, olive oil, like spinach, kale and cabbage, fatty fish, such as salmon, mackers, tunes and sardines, blueberries, cherries and oranges. I want to say that it should not run immediately in the drug pharmacy, because one of the most powerful tools for combating inflammation is some food. Many experimental studies have shown that food or drinking ingredients can have anti-inflammatory effects. A good nutritional way can significantly reduce inflammation in the body and reduce the risk of many chronic diseases. Proper diet not only has a positive impact on physical health, but can also improve the emotional state and quality of life. By introducing smaller, gradual changes in nutrition, you can create habits that will long impact on inflammation and maintenance of health – concludes Pašić, transmits Factor.
