Who hasn't felt
and heavy after eating?
No matter how
you are, there is a time of day when you always tighten your pants and it seems that your body is expanding, gaining volume, or at least that's how we feel.
The cause must be found in what we eat: according to the Spanish Digestive System Foundation, it is estimated that 30% of Spaniards suffer from stomach problems regularly, at least once a week, due to a
This is also responsible for
internal inflammation of
"A natural defense mechanism that is triggered after trauma, injury or infection and helps us protect ourselves and repair structures," says Dr. María José Martínez Obiols, a nutritionist specializing in the treatment of obesity and overweight.
But that becomes a problem when it becomes habitual: "Chronic inflammation maintained over time damages our physical, mental and emotional health," says the doctor.
And it is at the base of many pathologies, "related to arthritis, diabetes, asthma, obesity and various intestinal diseases," also adds María José Hidalgo, pharmacist and doctor of Medicine.
But the body is wise and able to reduce this process.
The key is in the
we eat, Hidalgo points out, which intervene, for better or worse, in
processes, raising or lowering the levels of the
that regulate them and stop them when they are no longer necessary.
"A first step to reduce chronic inflammation is to avoid pro-
which are basically refined carbohydrates, processed foods, sugars, and trans fats," explains Dr.
Foods that promote inflammation
In addition to being harmful to the
, foods that promote inflammation processes - which usually coincide with those that cause
- are especially harmful for women.
This is confirmed by Dr. Francisco Carmona, a gynecologist and member of the
Royal Academy of Medicine of Catalonia.
They also influence, for the worse, the metabolism of estrogens.
Specifically, these are the enemy foods that you should avoid if you want to follow an anti-inflammatory diet, according to the list that Dr. Carmona has drawn up.
pork, lamb, liver and other offal.
pre-cooked foods and industrial pastries.
milk, non-fresh cheeses, butter...
Refined vegetable oils
, such as sunflower or soybean oil.
An anti-inflammatory diet
Many nutrition plans are presented as anti-
, but there is only one recognized by the entire scientific community, the Mediterranean diet, because it contains many vegetables, fruits, olive oil, whole grains and
, moderate amounts of fish, chicken, low-calorie dairy fat and
At the same time, limit red meat, sugary drinks, salt, and processed foods.
"Basically, the anti-
is the one that provides a balance between the fats of the omega 6 series and those of the omega 3 series," explains
María José Hidalgo.
"This balance must be close to the 3/2 ratio. In most diets there is an excess of omega 6 fats, and although they have a beneficial effect on health, since they reduce cardiovascular risk, their inflammatory effect must be controlled ".
They come mainly from meat, eggs, most vegetable oils (soybean, sunflower, corn) and cereals.
"But we have another option: omega 3 fats. These also reduce
and, in addition, they have an anti-inflammatory effect," says Hidalgo. And another plus: "They are useful for lowering cholesterol and contribute to the proper functioning of our defenses," adds José Manuel Martín,
pharmacist and specialist in Homeopathy and non-prescription medicines .
The main source of
-such as sardines, tuna, salmon, trout or anchovies-, some
such as almonds and pistachios, and
extra virgin olive oil.
Among the foods with the most anti-
are many of the most common in our supermarkets.
These are the best natural remedies to end inflammation.
Rich in Omega 3 fatty acids and B vitamins, vitamin D, phosphorus and high biological value proteins.
Broccoli and other cruciferous.
Because of its "glucosinolate" content, says Dr. Martínez Obiols.
"In broccoli, the most abundant is sulforaphane. It has anti-inflammatory and antioxidant properties as it provides beta-carotene, vitamins C and E, and selenium."
Of quality and if possible ecological and in bulk.
Contains epigallocatechins, an antioxidant and anti-inflammatory polyphenol.
"To obtain its benefits, it is advisable to drink 3 cups a day," explains the doctor, "if we add ginger, we enhance its effect."
It is a powerful antioxidant and anti-inflammatory due to its curcumin content.
It is better to take it "mixed with olive oil, avocado and pepper to favor its absorption," adds Martínez Obiols.
Also as a drink, mixed with coconut or almond milk.
"A teaspoon of coffee (5 grams a day) is enough."
Strawberries, raspberries, blueberries, blackberries, cherries, and currants are very rich in polyphenols, which are powerful anti-inflammatory and antioxidant agents.
Known for its anti-inflammatory and antioxidant effects, one of its compounds, gingerol, helps reduce the release of inflammatory substances from blood cells.
Extra virgin olive oil.
Rich in omega 3, it contains oleocanthal, a compound with antioxidant and anti-inflammatory properties that act in the body in a similar way to ibuprofen.
Rich in fiber, folic acid, vitamin C and betalains, which are responsible for its color, it is a good antioxidant with anti-inflammatory properties.
In addition to being an antioxidant, it provides vitamin B6, folic acid, flavonoids and salicylates, one of the active ingredients in aspirin, which is why it has natural analgesic and anti-inflammatory effects.
Garlic and onion.
Two vegetables that are powerful natural anti-inflammatories and that act in a similar way.
The onion, thanks to compounds such as alliin, quercetin and allicin, the latter an asset that also provides garlic.
The best anti-inflammatory fruits
There are two fruits that make powerful
The first of these, pineapple, is the star in all diets of this type thanks to its
content , an enzyme that helps to
assimilate amino acids
and favors the
In addition, it has
The second, strawberries, a fruit that contains "approximately 30 anti-inflammatory components that relieve intestinal discomfort,
the digestive system," says Dr.
María Victoria Martín,
nutritionist at Clínica Menorca.
Rich in phenols and salicylates, "they also help fight
processes in the body by inhibiting the production of the cyclooxygenase enzyme, in the same way that compounds such as
do ," adds Dr.
In addition, they contain
, a mineral that acts as a powerful antioxidant and natural anti-inflammatory.
"There is research that shows that a high consumption of strawberries develops C-reactive protein (CRP), a powerful anti-
produced by the liver. Therefore, they are a good
for diseases such as arthritis and gout," he concludes.
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