What is an anti-inflammatory diet?
The anti-inflammatory diet is a dietary pattern focused on modulating inflammation in the body. Its objective is to improve health and reduce the risk of chronic inflammatory processes such as diabetes, cardiovascular, mental, or digestive disorders.
What is inflammation and why is it important to control it?
Inflammation is a physiological response of the immune system to an attack with the aim of eliminating danger and protecting and defending the body. This response occurs in the face of external factors such as an injury or an unbalanced diet, among others.
Under normal conditions, inflammation occurs as a self-limited and controlled process. However, when this process becomes uncontrolled and prolonged, it evolves into a chronic condition that can stimulate the development of certain cardiovascular, neurological, and metabolic disorders,” explains Yaiza. Thus, an unregulated inflammatory response can cause more harm than its original trigger.
Process of inflammation in the human body
An attack on the body can trigger responses at the cellular, tissue, or organ level, all with the aim of defending its integrity locally and systemically.
The immune system detects the initial aggression and acts in a coordinated manner, activating a cascade of reactions that control the situation. This cascade generates factors that mediate inflammation, including cytokines, which regulate the degree of inflammation according to their quantity.
The nutrients provided by the foods we consume are responsible for supplying the body with the energy it needs to function properly and cope with daily activities. Combining proteins, fats, carbohydrates, vitamins, and minerals in a balanced and consistent way is important for maintaining a healthy diet.
Symptoms of chronic inflammation
In normal conditions, inflammation occurs as a self-limited process. However, when the mechanisms responsible for its resolution fail to eliminate the causative agent, chronic inflammation develops and can persist for months or even years. If this inflammation persists for a prolonged period of time, it is the cause of the majority of chronic diseases, posing a great threat to health. Among the most common symptoms observed during chronic inflammatory processes are:
- Chronic fatigue.
- Sleep disorders, leading to insomnia.
- Mood disorders such as anxiety and even depression.
- Gastrointestinal complications, accompanied by difficulties in evacuation and gastric reflux.
- Weight gain or loss.
How does the anti-inflammatory diet work?
Anti-inflammatory diets are based on increasing the consumption of foods with anti-inflammatory properties and limiting or avoiding those that activate inflammation-related processes. In this way, the consumption of abundant amounts of fruits, vegetables, unprocessed foods, and foods without trans fats is prioritized.
Basic principles of the anti-inflammatory diet
The anti-inflammatory diet “focuses on the consumption of nutrient-rich foods and the elimination of foods that contribute to inflammation in the body,” says Yaiza. The basic principles of this type of diet include:
- Incorporating a wide variety of healthy foods.
- Consuming only unsaturated fats.
- Adding a good source of omega-3 fatty acids daily.
- Eliminating or restricting processed and/or refined foods.
- Including high-protein sources.
- Consuming large amounts of fruits and vegetables.
- Adding whole grains.
To reduce inflammation and enhance the effects that the anti-inflammatory diet can have on the body, it is important to follow healthy daily habits such as regular exercise, maintaining a healthy sleep routine, and managing stress, among others.
Benefits of the Anti-Inflammatory Diet
The goal of adopting an anti-inflammatory diet is to reduce or avoid the consumption of foods that have a pro-inflammatory effect and prevent or alleviate symptoms caused by inflammation. This modulation of inflammation can help prevent health problems such as gastrointestinal, cardiovascular, or immunological disorders.
- Reduction of inflammation and abdominal bloating.
- Improved cardiovascular health.
- Weight control and digestive health.
- Support for mental health.
- Strengthening the immune system.
- Improve sports performance
