A healthy diet prevents and reverses chronic inflammation.
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Inflammation is the immune system’s response to damage to the body. By detecting harmful elements such as pathogens, chemicals, etc., the immune system can protect itself and repair these damages. When the harmful agent disappears and the damage caused is repaired, the inflammation also disappears and is therefore not harmful in itself.
The problem occurs when the inflammatory response persists over time and immune system cells continue to mobilize to fight the threat while maintaining the production of pro-inflammatory substances. In this case, tissues can be damaged and lead to the development of pathologies.
Inmaculada Ortiz de la Cruz, nutrition and dietetics specialist at the Nutrition and Dietetics Service of San Jose Hospital, explains aspects related to diet and inflammation.
What a factores can cause chronic inflammationTo?
The presence of chronic inflammation in the body is associated with various pathologies: cardiovascular diseases, diabetes, arthritis, obesity and cancer, and others. Chronic inflammation is often a consequence of these diseases; However, persistent inflammation can also contribute to its development.
Other causes that predispose the body to inflammation and oxidation include smoking, stress over a long period of time, and lack of sleep and rest.
In addition, it has been observed that several substances that may be present in the diet are directly or indirectly associated with chronic inflammation. Some of these are grains, flours and refined sugars, saturated and trans fats, and micronutrient and antioxidant deficiencies. As we know, these types of substances are commonly found in highly processed foods, industrial baked goods and soft drinks, red meats and sausages, and other products. In addition, they all promote fat storage and can alter insulin response, which directly affects the development of inflammation.
How is obesity related ton inflammationn?
Obesity is one of the diseases associated with inflammation. This pathology is characterized by the accumulation of fat in the body. This excess fat leads to changes in the composition of adipose tissue and the release of pro-inflammatory substances.
In addition, in many cases, obesity is associated with poor diet and a sedentary lifestyle, among other factors. All this, in turn, contributes to inflammation.
Is it possible to relieve inflammation with Ali?thinkingn?
Yes, chronic inflammation can be modulated or reduced through diet, and you can even help prevent its development and the development of other diseases.
It is true that some nutrients are distinguished by their anti-inflammatory activity. For example, certain vitamins (C, D, A), minerals such as iron or selenium, polyphenols and antioxidants that maintain the body’s own oxidative balance. Also omega-3 fatty acids and fiber. Some spices, such as turmeric or pepper, also have anti-inflammatory effects.
However, it makes most sense to tailor the diet so that all of these nutrients are integrated and all food groups are present. In this way, nutritional deficiencies and deficiencies and, in turn, unhealthy foods containing pro-inflammatory substances can be avoided.
A more or less easy way to do this is to try to follow a Mediterranean diet, as it includes a variety of foods that are rich in nutrients that promote anti-inflammatory effects. This includes fruits, especially citrus fruits; vegetables, especially cruciferous vegetables such as broccoli or green leafy vegetables; fatty fish due to their high content of omega-3 fatty acids, such as salmon or anchovies, as well as cereals and whole grains, which have a higher fiber content than refined ones. In addition, the high polyphenol content of olive oil is associated with antioxidant, anti-inflammatory and other beneficial effects.
That is, by improving some aspects of diet, the body’s pro-inflammatory state can be reversed and, in the same way, other aspects of health can be improved. To achieve this goal, our patients greatly benefit from following personalized nutritional advice from professionals qualified in nutrition and dietetics.
Are there other strategies to reverse inflammation?
Along with diet, one of the ways to improve and control inflammation is exercise, as it helps control blood glucose levels, reduce fat, improve cardiovascular health, properly modulate oxidative stress and control blood pressure.
In addition, it is advisable to improve the habits mentioned above: avoid smoking, as it contains substances that oxidize and destroy the body, causing inflammation; improve your sleep patterns and sleep as long as necessary for proper rest of the body and proper tissue repair, as well as managing stress and therefore cortisol.
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