Nutrition and inflammation. Here we are at the last part of this precious small seminar by Doctor Patrizia Belilli.
We continue to inform ourselves about what to eat and how to treat ourselves by feeding properly.
As regards meat and derivatives, these contain many saturated fats, arachidonic acid (inflammation starter) and many harmful elements such as antibiotics, microorganisms, toxins that alter the intestinal flora and favor organic acidosis (body PH instead of basic tends to become acidic). In addition, the elimination of waste resulting from the digestion of meat requires a long and demanding process. To do this, the body overloads the excretory organs intoxicating and inflaming them.
To avoid excessive consumption of meat, we can integrate the use of legumes and oil seeds (almonds, walnuts, hazelnuts, sesame, cashews), always considering them protein sources.
Nutrition and inflammation
Even refined sugars and carbohydrates, therefore also gluten, can induce or accentuate the inflammatory symptoms by producing substances that stimulate and support it.
“We are what we eat.”
A conscious diet therefore constitutes the winning recipe for preventing, reducing inflammatory states and promoting health and well-being.
Let’s now see the antioxidant substances with low glycemic index that prevent and turn off inflammation.
The flavonoid polyphenols containing are among the first to be remembered. Turmeric, ginger, cinnamon, garlic, broccoli, onion, capers, olives, buckwheat, citrus fruits (mainly present in the white part below the peel), apples, pomegranate, berries (blackberries, currants, raspberries, blueberries), green tea, extra virgin olive oil.
We find foods containing lycopene, such as cooked tomatoes (tomato puree), apricot, pink grapefruits.
Other antioxidant substances against inflammation are those containing carotene, such as carrots, apricots, chard, broccoli, cabbage.
Then we have those containing vitamin E, such as oilseeds, first cold-pressed oil, whole grains.
Finally, there are foods containing vitamin C, such as green leafy vegetables, cabbage, parsley, citrus fruits
It is widely documented that physical activity reduces systemic inflammation and is recognized as a real preventive and intervention tool in the case of problems related to inflammation, in particular of a chronic type.
The benefits of healthy movement mainly act on:
– mood tone; positive thinking and the reduction of stress, favored by exercise, improve the attitude towards careful prevention and treatment of inflammatory symptoms
– respiratory system
– body weight
– musculoskeletal system
– hormonal secretion; regular exercise releases catecholamines, endorphins and serotonin, positive hormones that act as anti-stress
Proper nutrition and right physical activity are therefore very important tools in view of a work of prevention and management of the inflammatory problem, helping to mitigate or reduce the symptomatology in all its development phases.
Thanks to Dr. Patrizia Belilli who explained to us in a simple way how to help us not to “inflame” and to be responsible for ourselves!