Improving the presence of natural anti-inflammatories in the diet can reduce pain and the number of flare-ups when you suffer from a health disorder that causes inflammation.
However, all people benefit from anti-inflammatory diets. And it is that foods with these properties are key to maintaining good health and preventing diseases.
How inflammation works
What is it?
The inflammation is a immune system response to injury and infection. Therefore, it is necessary. The problem comes when it becomes long-term or chronic.
Does it always hurt?
The inflammation can cause pain, redness, and swelling. An example of this type of inflammation is rheumatoid arthritis. However, in some cases it may go unnoticed, as in heart disease or Alzheimer's disease.
¿Qué se puede hacer?
When inflammation appears, the best strategy is to go to the doctor quickly. Especially when it is something sudden, as this usually happens when the body is fighting an infection, such as appendicitis.
Foods that are natural anti-inflammatories
Diet plays a highly relevant role in inflammation. Simplifying, anti-inflammatory foods are all those that are usually designated as healthy. That includes numerous varieties of fruits and vegetables, whole grains, legumes, nuts, oily fish, and fresh herbs and spices.
Fruit and vegetable
To prevent inflammation it is necessary to eat plenty of fruit and vegetables. Green and red foods are considered very beneficial. Spinach, broccoli, cherries, and raspberries are some examples. However, it is a good idea to combine as many varieties and colors as possible.
Vegetables
Legumes are rich in fiber and packed with antioxidants and other anti-inflammatory substances. Make good use of them by using them to replace animal proteins with your plant proteins.
Nuts
Nuts provide healthy fats that help curb inflammation. Olive oil and avocado are also good sources. Make sure you don't eat more than a handful of nuts a day to prevent their calories from building up in your body.
Blue Fish
Salmon, tuna and sardines They provide large amounts of omega 3 fatty acids. One of the advantages of these is that they help fight inflammation.
Probiotics
Probiotic foods can help fight inflammation. Yogurts are a good example. You simply need to make sure that they are not packed with sugar. And it is that abusing sugar can aggravate the problem, since it leads to obesity, and this to more inflammation.
What not to eat
It should be noted that any benefit of anti-inflammatory foods is canceled if the intake of sugar and saturated fat is not limited. The latter are found in meat, whole dairy products, and processed foods. In general, it is a good idea to avoid anything very processed, greasy or sweet.
Plants that are natural anti-inflammatories
Green leafy vegetables
Green leafy vegetables (spinach, kale ...) can help curb inflammation thanks to vitamin K.
Garlic
Bad breath has given you a bad rap, but its pros clearly outweigh its cons. One of its many benefits is that it helps curb inflammation.
Spices
What do ginger, cloves, black pepper, basil, thyme, oregano, and turmeric (responsible for the yellow hue of curry) have in common? They are all spices that, In addition to adding flavor to your meals, they also have interesting anti-inflammatory properties.
Green Tea
There are many important reasons to include green tea in your diet. This drink is a powerful ally in the anti-inflammatory fight that takes place within the body, reducing the risk of developing cancer and heart disease.
Natural muscle anti-inflammatories
When one or more muscles become inflamed, the best strategy is to rest, drink enough fluids, and try not to strain the affected muscle. Certain foods, plants, and habits can also help.
Chamomile
Chamomile has compounds with anti-inflammatory properties for the muscles. You can have it in the form of an infusion or apply directly to the affected area through chamomile essential oil.
Blueberries
Blueberries are a interesting muscle relaxant of natural origin. The secret is in its antioxidants, which have been shown to reduce oxidative stress and inflammation.
Cayenne
It is often recommended to people with fibromyalgia or rheumatoid arthritis due to its capsaicin content. This substance is considered a natural muscle relaxant. Cayenne can be used in meals (it is worth noting that it is highly spicy) or applied externally through creams.
Vitamin D
If muscle pain or spasms occur on a regular basis, there may be a vitamin D deficiency behind it. It can be achieved through supplements, as well as fortified eggs, fish, and milk. Regular exposure to sunlight is the best way to get vitamin D.