Anti-inflammatory menu: feel better in 7 days

Explaining what inflammation consists of is simple: we all remember the redness, heat, and swelling that accompany a good blow or injury. This is one acute inflammation. In medical terms, it is the response to an attack, be it an infection, an injury or a toxic substance. Our immune system activates it to stop the advance of the damage and, in a second phase, restore the tissue and eliminate waste. This process is extinguished in days or months and is usually more or less localized.

But there is also a Chronic inflamation, which we do not realize and which is the mother of diseases such as cancer, diabetes and cardiovascular diseases, among others. When the inflammation persists over time beyond what is necessary and stops responding to the repair purpose, it becomes destructive.

In this video you can see what are the symptoms of chronic inflammation:

This chronic inflammation is a much more complex process that ends up becoming a dysfunction in itself and paves the way for the onset of chronic diseases such as diabetes, osteoporosis, cardiovascular disease, fibromyalgia or cancer. It becomes a silent threat, since it is not as obvious as the acute one.

The symptoms of chronic inflammation are tricky and diffuse, and can affect several tissues at once.

The secrets to combat inflammation are to exercise, not stress, sleep well, be in contact with nature and follow an anti-inflammatory diet.

With the online course Anti-inflammatory diet to live longer and better from Escuela Cuerpomente you will learn the secrets of anti-inflammatory eating.

Weekly plan for your anti-inflammatory diet

Following an anti-inflammatory diet is a mainstay in any plan to combat inflammation, which of course will also have to include a switch to anti-inflammatory habitssuch as getting more exercise, more contact with nature and keeping stress and insomnia at bay.

In this weekly menu that we propose below, there are plenty of foods rich in substances that reduce inflammation and promote cell repair. To enhance the effect of any of these anti-inflammatory recipes, add anti-inflammatory foods to your menu such as Green Teahe ginger and the turmeric discretion.

Monday

Breakfast: Fasting, a apple, celery, cucumber and beetroot juice. After half an hour, straight hot cocoa in the cup with almond milk and coconut sugar. Add strawberries or frozen cherries.Meal: As a starter, a spinach and lettuce salad with alfalfa or leek sprouts, carrots, pumpkin seeds and avocado, seasoned with olive oil and fermented soy sauce. As a main dish, a Lents’ stew with chard, peppers and tomatoes.Dinner: A vegan omelette with chickpea flour, spinach, garlic and turmeric.

Tuesday

Breakfast: Fasting, a apple, carrot, lemon and celery juice. After half an hour, a papaya smoothieand apple along with a slice of homemade bread with flax and olive oil, avocado or sesame oil.Meal: As a starter, a beetroot and tomato gazpacho with garlic and sesame oil. As a main dish, a steamed broccoli and pumpkinseasoned with a dressing of herb salt, turmeric, pepper, sunflower seeds and olive oil.Dinner: A veggie burger over sauerkraut, carrot and curry.

Wednesday

Breakfast: Fasting, a Cucumber, orange and celery juice with spinach and a bunch of mint. After half an hour, a oat muesli with sesame seeds, raspberries, chia, Brazil nuts and hazelnuts.Meal: As a starter, a cream of zucchini with leeks, coconut milk and sesame seeds. As a main dish, a quinoa salad with pomegranate, cucumber and beetroot, seasoned with macerated garlic oil, dried tomato and saffron.Dinner: Some tofu tacos with a chopped almond and turmeric.

Thursday

Breakfast: Fasting, a Apple juice, pomegranate and lemon. After half an hour, a slice of almond bread homemade, with psyllium and poppy seeds.Meal: As a starter, a avocado and pineapple cake with a chopped Brazil nut, salt, pepper, olive oil and pumpkin seeds. As a main dish, a amaranth stew with fried onion, tomato, pepper and zucchini, garnished with ginger and cloves.Dinner: A good one lettuce and spinach salad with strawberries, walnuts, leek sprouts and beetroot. Sprinkle with brewer’s yeast and chia.

Friday

Breakfast: Fasting, a kiwi juice, spinach and lettuce. After half an hour, a shake of hemp milk, banana, cinnamon and cocoa accompanied by a buckwheat toastwith tahini.Meal: As a starter, a cream of broccoli with onion, bean sprouts and pumpkin seeds. As a main dish, a white rice with carrot, dried tomato, garlic, pepper, artichoke and olive oil.Dinner: A plate of tofu with natural tomato saucegarlic, basil and black olives.

Saturday

therapeutic fasting: Based Vegetables soup (onion, leek, thistle, seaweed and a pinch of seawater) and infusions such as chamomile and Green Tea seasoned to taste and sweetened with stevia.Optional: Have a light dinner at sunset and have breakfast the next day as late as possible (semi-fasting).

Sunday

free diet with organic food and moderate glycemic index.

Anti-inflammatory diet in pdf

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