What are anti-inflammatory foods?
Inflammation is a normal process. However, when it becomes significant or chronic, it can become really disabling on a daily basis. Did you know that your diet can interact with your pain? There are many studies on this topic. By changing what you put on your plate, you can act on inflammatory processes.
What causes inflammation?
Inflammation is a natural process that occurs during aggression (wound, infection, cold, irritation, etc.). It leads to an increase in local or regional blood vessels.
It is responsible for signs:
- the heat
Inflammation is essential for healing because it brings in the beneficial local cells to defend, heal and rebuild the body. However, when it becomes very significant and lasts for a long time, it can become really disabling.
In France, approximately 15 million people suffer from a chronic inflammatory disease. (1)
How can food work on that?
There is a growing body of research looking at the effect of diet on the level of inflammation. These studies converge to confirm that what we eat affects the acidity level in the body and can promote the maintenance of chronic inflammation.
This is explained by the acid-base balance. Indeed, when the pH of the body is acidic, the inflammatory process tends to amplify and stabilize for a long time.
By consuming nutrients that are sufficiently rich in antioxidants, a tendency towards a less acidic pH is possible, which will have the effect of reducing harmful symptoms.
To manage maintaining a pH around 7, it is recommended to follow some basic dietary rules.
What foods should be avoided?
These are already "prepared" dishes from the supermarket. To make it more appealing, major brands add salt, fats, flavor enhancers, and sugars in very large amounts.
This increases the acidity of the body, promoting inflammation.
Prepare your own meals as much as possible using fresh produce in order to control what you eat.
“Unsaturated fatty acids. They are found in pastries, chips, commercial sweet/salty biscuits, butter and frying oils.”
Foods high in saturated fats: fatty red meats, deli meats, and high-fat dairy products.
Retail products generally contain large amounts of sugars. However, if we consume a lot of sugar, it can have harmful effects on our health and our body (insulin resistance, high blood pressure, obesity, diabetes).
Minimize the consumption of soft drinks, artificial juices, chocolate powders, etc. as much as possible.
Which foods do you prefer?
Choose foods that contain polyunsaturated fats:
It is a source of omega 3. Once ingested, it promotes the proliferation of anti-inflammatory molecules that slow the progression of osteoporosis and tend to relieve pain.
You will find them in particular at:
Rapeseed, walnut and flaxseed oils. Flaxseed oil is preferred because it contains 5 times more omega-3 than other types...
Oily fish. Eat sardines, herring, anchovies, mackerel or salmon at least once a week.
- Lettuce, spinach and purslane. Eat it as regularly as possible!
Animals that eat plants (snails, rabbits, horses).
Consume foods that contain antioxidants:
These foods have the ability to absorb free radicals. To know their characteristics in detail, refer to their ORAC (oxygen radical absorption capacity) index (2).
Here is our top pick:
Fruits: Red fruits (raspberries, blackberries, blueberries, strawberries, goji berries, cherries) are excellent antioxidants. Pomegranate, peaches, plums and grapes are also highly recommended.
Vegetables: Eating raw garlic is excellent on many levels (osteoporosis, pain, etc.). Dried red kidney beans, cooked artichokes, 'bead' potatoes, and all cabbage are also preferred!
- Finally, in the category of herbs and spices we find the most antioxidant properties: cloves, cinnamon, turmeric, cocoa, ginger, curry, black pepper, thyme and oregano would be perfect to accompany your dishes!
The food industry appears to be the least telling if there is a problem associated with inflammation. Their additions of salts, sugars, and other nutritional components increase the body's acidity (pH) and tend to prolong inflammation delays.
If you have symptoms associated with chronic inflammation (pain, skin problem, joint pain, etc.), then control what you put on your plate!
By replacing inflammatory foods with other foods rich in omega-3 or antioxidant properties, you will benefit from a healthy, varied diet rich in flavour. This will facilitate a return to the acid-base balance and will undoubtedly affect your pain.