Numerous studies highlight the importance of diet in fighting chronic inflammation and preventing the onset of certain diseases, such as diabetes or osteoarthritis. Discover the principle of anti-inflammatory diet and which foods to favor or avoid!
Many studies have shown that chronic inflammation is the cause of diseases such as type 2 diabetes, obesity, arthritis, endometriosis and even certain cancers. These pathologies develop slowly and often without apparent symptoms. Consuming foods with anti-inflammatory properties, but also paying attention to your lifestyle (physical activity, sleep, stress management), would help prevent their appearance.
What is the difference between acute inflammation and chronic inflammation?
# Acute inflammation occurs when the body has to deal with a virus or bacteria, an insect bite, a shock, etc.
# Chronic inflammationit is long-lasting, often without apparent signs and can promote the appearance of diseases such as:
This chronic inflammation appears in part because of poor eating habits, including a diet:
- too much rich in saturated fatty acids (fatty meats and fatty dairy products), in sugarin calories And
- too much poor in omega 3 fatty acids.
What is an anti-inflammatory diet?
It is a diet that focuses on eating foods that reduce inflammation in the body, while avoiding foods that can cause it. Its main points? Eat a wide variety of foods, as fresh as possible, with a large proportion of fruits and vegetables and limit the consumption of refined foods. The key foods of the anti-inflammatory diet are similar to those highlighted in the Mediterranean diet, i.e. foods rich in antioxidants, omega-3 and fiber, which are anti-inflammatory substances.
What are the anti-inflammatory foods to favor?
The anti-inflammatory plate consists of:
In this slideshow, we list 9 foods that are perfectly compatible and even recommended as part of an anti-inflammatory diet.
Anti-inflammatory diet: foods to avoid
On the other hand, there are certain foods that contribute to chronic inflammation and can worsen symptoms in people with inflammatory diseases, or even increase the risk of developing a chronic disease. Here are the foods to limit (or avoid):
- Processed foods, high in added sugars and trans fats. For example: industrial biscuits, prepared meals, breakfast cereals, pastries, sugary drinks, sweets, chips, frozen pizzas, etc.
- Red meats. These often contain saturated fats which can increase inflammation. It’s best to eat plant-based proteins, such as tofu, beans, lentils and peas.
- Dairy products made from cow’s milk. They contain proteins that can trigger an inflammatory response in the body – particularly if you are lactose intolerant or have digestive issues.
- Refined cereals, such as white bread, white pasta or white rice. Refined grains have been processed in ways that remove nutrients, which can lead to inflammation in the body.
- Sugar. Rapidly absorbed by the body, it causes a rapid increase in blood sugar and insulin, which can trigger an inflammatory response in the body.
- The alcoholwhich also promotes inflammation.
What are the benefits of adopting an anti-inflammatory diet?
By eating an anti-inflammatory diet, you can help reduce inflammation in your body and improve your overall health. The benefits of such a diet are therefore multiple:
- prevent the onset of chronic diseases,
- protect the immune system,
- prevent cellular aging thanks to antioxidants,
- good for the intestinal microbiota,
- improve skin and hair health,
- improve cognitive function
- slow down digestion and promote the feeling of satiety, to avoid cravings, thanks to the rich fiber content of anti-inflammatory foods.
It should be noted, however, that adopting an anti-inflammatory diet should not be viewed as a quick fix, but rather as a tool to help reduce inflammation in your body. It is also important to consult a healthcare professional before making any major changes to your diet.
Anti-inflammatory diet and endometriosis
Endometriosis is a chronic disease characterized by the presence of endometrial tissue outside the uterus. It often causes severe menstrual pain, abnormal bleeding and, sometimes, infertility in women. It has been shown that the adoption of a Anti-inflammatory diet may help relieve endometriosis symptoms. Indeed, this gynecological disease is associated with chronic inflammation in the body, which can contribute to pain and other symptoms of the disease. Adopting an anti-inflammatory diet can help reduce this inflammation.
Additionally, gut health issues, such as irritable bowel syndrome and gut dysbiosis, are often associated with endometriosis. The anti-inflammatory diet encourages the consumption of foods rich in fiber, such as fruits, vegetables and whole grains, which can improve digestion and help maintain healthy intestinal flora.
Additionally, endometriosis is often associated with hormonal imbalance, particularly excessive estrogen production. Some foods recommended in an anti-inflammatory diet, such as cruciferous vegetables, legumes, and nuts, contain phytochemicals that may help balance hormone levels in the body.
Finally, anti-inflammatory foods such as fruits and vegetables rich in antioxidants, spices like turmeric, and fish rich in omega-3, can help reduce pain associated with endometriosis.
What more can we do to fight inflammation?
In addition to adopting an anti-inflammatory diet, other actions can be taken to reduce inflammation in the body. First of all, practice regular physical activity. The National Nutrition and Health Program (PNNS) recommends doing at least 30 minutes of dynamic physical activities per day, such as walking, cycling, running, rollerblading… but also gardening, DIY or housework. In addition, and “for more health benefits, it is recommended to do muscle strengthening, flexibility and balance activities twice a week”, specifies the mangebouger.fr website.
Additionally, chronic stress can trigger an inflammatory response in the body. It is therefore important to find ways to manage stress, such as meditation, yoga, deep breathing or muscle relaxation. Lack of sleep can also contribute to chronic inflammation. It is recommended get enough sleep – at least 7 hours per night.
THE environmental toxins such as air pollution, household chemicals, pesticides, etc., are also factors of inflammation. It is therefore important to avoid excessive exposure to these toxins. Finally, some food supplements can help reduce inflammation in the body, such as omega-3, curcumin or even vitamin D. But be careful: supplementation should only be done in the event of a proven deficiency, and after discussing it with a healthcare professional.