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We have indicated in other articles that when inflammation occurs, the natural and protective response of the immune system is activated and it goes into combat mode to deal with the foreign pathogens that put the body's health at risk. Getting enough sleep is critical to the health of the body. Sleeping too little or when sleep is interrupted means the bone marrow loses control of the production of anti-inflammatory cells, leading to more inflammation and more heart-related diseases. Do you remember that?
Some studies indicate when inflammation is chronic; it reduces life expectancy by accelerating aging and promoting degenerative diseases. Some say, we can age rapidly because of inflammation and that the precursor to aging is inflammation. So there is something we do every day: Eating properly is paramount to proper sleep.
Consuming foods such as cereals and milk products, fats, red meat, butter, and hydrogenated oils with a high concentration of omega 6, as well as processed foods, sugars, starches, and empty calories may cause inflammation. Other habits such as excessive consumption of alcohol or drugs, smoking, not exercising or playing sports, can add to everyday stress and inflammation.
To properly deal with inflammation, we must help the immune system by protecting our intestinal flora. Since approximately 60% of the immune system depends on proper digestion, intestinal flora acts as a protective shield that is responsible for the correct absorption of nutrients, as well as controlling the passage of bacteria and empty toxins.
Consuming a proper diet can make you feel less inflamed, swollen or fatigued. Intestinal discomfort, feeling bloated and overall feeling lethargic, can all be associated with diet. Something else we have all experienced is overeating. Overwhelming the digestive system can also be a contributing factor to inflammation. For example, many people today find that they have intolerance to gluten. Eating a meal containing wheat pasta, accompanied with plenty of garlic bread and finishing with a generous piece of tiramisu may taste incredible, but for some people can have adverse effects that can last days. If this type of diet is consumed on a regular basis, it is possible to fuel chronic inflammation to those people even with a low sensitivity to gluten. If any of this sounds even slightly familiar, please continue reading.
Overview of various anti-inflammatory diets
Now let’s talk about anti-inflammatory diets that are rich in antioxidants, minerals, vitamins, essential fatty acids, and dietary fiber. This diet includes all the vegetables, fruits, whole grains, healthy fats, and quality proteins your body can use for proper digestive health and lead to less overall inflammation.
What is the biggest benefit? It’s simply keeping the intestinal flora in optimal condition. This, in addition to strengthening the immune system in its natural defense and protection functions, provides more energy, greater physical and mental well-being and eliminates anxiety. You only have to know that to follow an anti-inflammatory diet; you must respect the rules and suggestions and the list of recommended foods.
The General Tips For Anti-inflammatory Diets Are:
1- Rotate and vary food types. This is very important to avoid becoming obsessed with any single food types and your body becoming saturated with it. In this way, we prevent it from turning against us, no matter how tasty or healthy it is. We should take probiotics, as they have a positive effect on the ecological balance of the intestine. They can be available in supplements and certain fermented foods such as kombucha, kefir, and soy products.
2- Another common practice is to drink a glass of warm water with the juice of half a lemon on an empty stomach prior to consuming a meal. With this classic method, you will stimulate the thermogenic effect, which accelerates and improves the metabolism during digestion, helping to burn calories and digest the proteins, fats, and carbohydrates you eat, as well as stimulating and purifying the liver. This tip is ideal for burning body fat and in combination with other foods, can stimulate thermogenesis. This along with a proper diet can help you reach the weight and conditions you desire or is recommended by your doctor or health professional.
3- Drink antioxidant-rich teas daily. What is the role of antioxidants? Antioxidants are molecules that prevent oxidation or cell damage caused by toxic substances called free radicals. Free radicals are responsible for generating the destruction of healthy cells, which is one of the causes of aging and the appearance of degenerative diseases. The most recommended infusions are ginger tea, green tea, and coffee, although the latter is not an infusion, only a drink rich in antioxidants.
4- Avoid white poisons: refined sugar, refined salt, refined flour, refined carbohydrates and gluten. Any processed foods, including breads and baked goods, soft drinks, certain meats such as hot dogs and sausages may contain excessive adverse ingredients. These foods generally contribute to acidifying the pH of the body, where toxic substances can cause an individual to suffer undesirable consequences. Another habit that is believed to be healthy is to eat at an established time. Try to have an early dinner, don’t snack before bed. Get into the habit of resting your stomach for 10 to 12 hours at night. This is a practice commonly known as intermittent fasting. Intermittent fasting is thought to help cells regenerate during sleep.
5- Try a diet as natural as possible: Try to eat whole, fresh, colorful foods. Diets that include meats should be free of antibiotics and growth hormones. Remember, antibiotics do the most damage to your intestinal flora.
6- Exercise your body: it is important to do strength and endurance exercises. Remember, the body performs two natural activities, work, and rest. You need to exercise, not just cardio!
Remember, as indicated in this and other articles, the advisable thing to do to combat inflammation is to sleep well, exercise often, release stress, be in contact with nature and follow an anti-inflammatory diet. Below, are a few diets you may recognize. These diets may help you lose weight and build muscle mass, but are not weightless diets per say. They are healthy lifestyle diets.
Also is known as the Stone Age diet, the cavemen diet or hunter gatherer diet. It bases its strategy on the fact that we are genetically qualified to eat what our prehistoric ancestors ate: meat, vegetables, fish, and fruits in their appropriate season. The Paleo diet does not include the consumption of dairy products, legumes, and cereals. Paleo considers these to be foods that we should avoid. This diet includes large amounts of animal protein, including the fat. Vegetables should be either fresh or frozen and eliminates packaged products from the shopping list, leaving only fresh foods. They also recommend that the meat comes from grass-fed animals and that the fruits and vegetables are in season (and better if they are organic). In other words, everything should be as natural and less processed as possible.
This diet is a strict 30-day program. It is called the paleo-extreme diet, in which it is forbidden to eat sugar, whole grains, milk products, and legumes, among other foods, as well as to drink alcohol. The goal is to improve nutrition to stay in shape. Although there is no scientific data to support its benefits; according to the creators of this diet and testimonials from those who have tried it, indicate that it increases energy, improves digestion, and accelerates weight loss.
This diet, although it is known as the Paleo autoimmune protocol and is much stricter. It assumes the belief that autoimmune conditions are caused by something medically called altered intestinal permeability, so its goal is to heal any holes in the intestine. Individuals on this diet must follow it strictly for weeks and then slowly return to the foods they avoided. In this way, it is similar to the Whole30 diet, but only if a reaction occurs. If a reaction occurs, it is the suggested is that the person should exclude that food from their diet in the long term.
This diet is quite strict, limiting its intake to nightshade vegetables. Nightshade vegetables are very common. They include many of the vegetables that people tend to think are quite healthy, such as peppers, eggplants, and tomatoes. They are from the botanical family called Solanaceae and include foods such as okra, artichokes, cayenne, paprika, and potatoes. This diet is controversial because many of these vegetables contain chemicals known as alkaloids. Alkaloids can cause inflammation in the body and lead to joint pain, chronic disease, premature aging, and sleep problems. Many doctors indicate that a person who has an allergy to a specific solanaceous plant should not eliminate it completely from their diet. They should remove them for three weeks without changing anything about their diet and seeing how they feel.
Whatever your case, if you wish to go on an elimination diet, it is advisable to consult your doctor or a nutritionist you trust. This type of diet is not to lose weight but is a meal plan that proposes eliminating some foods, observe how the body reacts, and then incorporate them again one by one. The goal is to find out for example if it is the tomato or the meat that is causing the joint pain. Many individuals with joint pain, sleep problems, skin allergies, or chronic headaches have managed to end these symptoms by excluding certain foods from their diet.
Knowing exactly what causes us discomfort is difficult. It is not easy to determine if it is one food or a combination of them. That is why this diet suggests reintroducing food a little at a time to see how the body reacts. A doctor or nutritionist should supervise any restrictive eating plan.
If you are suffering from any discomfort, joint pain, sleep problems, skin allergies, or continuous headaches, the first thing to do is to consult a qualified health expert. Secondly, to relieve pain, use Clear Koala (a topical spray not to be used internally) because of its high anti-inflammatory properties and natural oils for pain relief. It is a product that is good to have with you all the time.
Clear Koala has your quality of life in mind, and now offers a new range of handy sizes and applicators. Clear Koala Spray comes in 2 oz and 4 oz spray bottles and handy 10ml Roll-On and Pen Sprayers. Visit www.clearkoala.com to get yours and help your body relieve pain and fight inflammation and its effects.
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