Forget about ibuprofen, did you know that there are anti-inflammatory foods?

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Inflammation is a natural response of the organism to external aggression (viruses, bacteria, toxicity, etc.). If there is a failure in the natural healing process when the body is trying to recover that damage, it is when the inflammation originates.

"There are two types of inflammation: acute and chronic . The acute lasts a few days until the cause is resolved, the problem is when the organism is not able to end the origin that causes the inflammation and it becomes chronic and can last for months or years. The chronic, on the other hand, is related to an inadequate diet rich in pro-inflammatory foods, with chronic stress, exposure to toxic substances, tobacco, excess alcohol, overweight, intestinal disorders ... ", explains the chiropractor Ata Puramini, health counselor and nutritionist, author, among other books, of Back School and You are your medicine.

We are what we eat

According to the expert, a poor diet, rich in fats and sugars, and free of essential nutrients and antioxidants, such as fruits and vegetables, can favor the appearance of chronic inflammation, "because being processed foods, not natural, the body does not recognizes and develops a defense response releasing pro-inflammatory substances as if it were an enemy, "he says.

Hence the importance of what we eat, how much and how we eat it, beyond the size of clothing, since "numerous scientific studies show that chronic inflammation is the basis of important diseases whose prevalence today is very high as the cancer, cardiovascular ailments, diabetes, autoimmune diseases such as rheumatoid arthritis or multiple sclerosis, asthma, even Alzheimer's, among others ... ", warns Pouramini.

As for "the fats that cause inflammation are the so-called trans , which are present in processed foods (industrial pastries, processed meats, etc.). However, healthy fats such as unsaturated and some saturated fats have anti-inflammatory effects such as those present in the seeds, nuts, extra virgin olive oil, avocado, etc ", exposes.

Regarding sugar, "the refined sugars found in processed foods are the most problematic: white sugar, industrial pastries, soft drinks, etc. However, the natural sugars found in fruits or in some fruits such as dates, they don't cause inflammation, "he adds.

A balanced and healthy diet is one of the best options to maintain a healthy organism. If some foods with anti-inflammatory properties are also introduced into the shopping cart, the risks of inflammation are reduced.

What benefits do they provide?

The consumption of anti-inflammatory foods "can help reduce symptoms of depression, anxiety, diabetes, asthma, coronary heart disease, hypothyroidism, gastroesophageal reflux, ulcers and digestive and intestinal disorders in general such as colitis, fibromyalgia, and so on. Likewise, we They will help us to feel better, with more energy, vitality and optimism to live a fuller and happier life, but we must not forget that the intake of these foods must always be done in the context of a healthy diet. working properly needs all kinds of nutrients, "says Pouramini.

This is so, because foods with special anti-inflammatory effect " block the formation of proinflammatory molecules helping to prevent numerous diseases. In addition, they counteract free radicals because of their high concentration of antioxidants that are formed in the body because of toxic substances. They also help to repair cell damage, reduce DNA damage, delay aging and contain numerous nutrients that help the body to perform its functions correctly, "says the specialist.

Of course, any pro-inflammatory product (refined and processed products) must be banished from our diet "whose base must be plant-based foods such as vegetables, green leaves, whole grains, fruits, nuts, seeds, etc. If consumed Animal protein has to be of good quality, "says the chiropractor, who in addition to healthy eating, recommends reducing stress, exercising and avoiding environmental toxins, tobacco ...

If a nutrition rich in foods with anti-inflammatory properties is maintained, we will not resort, Pouramini insists, to the usual taking of medicines for symptoms or indeterminate discomforts , which are not serious. In the case of the back, its specialty, remember that a pill reduces or ends the pain momentarily, but does not eliminate its origin. Fewer medicines and adequate food if they contribute to improve painful symptoms in particular and have better overall health.

INCORPOSE THEM IN YOUR DIET

Although most of the foods in the plant world, especially vegetables, herbs and spices, have these properties, it is true that some foods have a greater anti-inflammatory capacity and have also been studied more. Some are more exotic and others can be found without problem in the daily menu menu.

Turmeric , also known as Indian gold, is used as a spice and as a medicinal herb. Its anti-inflammatory properties are known and studied from the beginning, in traditional Chinese medicine and its protective liver character is highlighted. Something spicy flavor, can be added to rice or meat dishes. Also stews. It enhances the appearance of the dish without being as strong as the best known curri and saffron, of similar appearance.

Ginger is more introduced in Spain thanks to oriental food and can be found in the vegetable stalls of the markets. It has a very peculiar flavor, difficult to define and that gives a special touch to soups. As a medicinal supplement it is valid for intestinal conditions. You can take it in infusion, pills and oil packaging.

Also in infusion, rosemary is useful to prevent inflammation and as a pain reliever in cases of muscle pain and cramping, so it is usually found among the natural remedies of athletes.

Pineapple , good diuretic, indicated in low calorie diets and for people who retain fluid is also used in inflammatory processes, due to the action of bromelain. It is recommended to take it after eating if you suffer from gas, you have bad digestions and stomach ache.

Blue fish , due to its good levels of Omega 3, is one of the most proven anti-inflammation weapons in multiple studies. Hence, do not miss any diet. The only drawback is that sometimes this type of fish has high levels of mercury. With normal consumption it will not be a problem.

Lettuce and other green leafy vegetables , very rich in antioxidants, is a natural remedy against inflammation. Another classic of healthy diets.

To end the list, Krill oil , a small crab that includes some Asian countries such as Korea and Taiwan in their soups. The oil concentrate of this crustacean is sold in tablets and is an exceptional source of Omega 3.

Broccoli, blueberries, sprouts, celery, chia and flax seeds and nuts also stand out for their anti-inflammatory effect.

According to the criteria of The Trust Project