How to cure inflammation naturally? See what to eat and what to avoid

Inflammation is a natural process that helps the body protect itself from illness, injury, and infection. They usually cause redness, swelling, pain, heat and are short-lived.

But often, it can become chronic, lasting for weeks, months or years, as well as leading to other more serious health problems such as diabetes, heart disease, among others. And this can happen silently, without any noticeable symptoms.

Other factors that can trigger chronic inflammation are stress, obesity and an unhealthy lifestyle. A simple way to reduce the onset of inflammation is through food. Know what to avoid and what to eat to stay healthy.

anti-inflammatory diet

The ideal is to maintain a balanced diet, eliminating processed products, increasing the intake of whole foods and rich in antioxidants, and maintaining a balance of proteins, carbohydrates and fats at each meal.

best foods

• Vegetables like broccoli, kale, cabbage, and cauliflower
• Fruits, especially colorful ones like grapes and cherries and those that are high in fat, like avocados
• Healthy fats like olive oil and coconut oil
• Fatty fish such as salmon, sardines and anchovies
• walnuts and almonds
• peppers and chilies
• Bitter chocolate
• Green tea
• Red wine: up to 140 ml per day for women and 280 ml per day for men

worst foods

• Sugar-sweetened beverages and fruit juices
• Refined carbs like white bread and white pasta
• Cookies, sweets, cakes and ice cream
• Processed meats such as sausage and bologna
• processed snacks
• Vegetable oils such as soy and corn
• Trans fats and foods with “partially hydrogenated” ingredients list
• Excessive alcohol consumption

Of course, even the worst foods don’t need to be completely banned from your diet. It all depends on balance and moderation.

diet suggestion

Here are examples of foods that can be included in your meals:

Breakfast: instead of eating bread and crackers, you can opt for omelets and a portion of fruit. How about replacing coffee with a cup of green tea?

Lunch: If you’re the type who can’t do without animal protein, opt for fish instead of beef, for example. Give preference to brown rice and don’t forget vegetables.

Snack: in this meal you can eat some nuts and eat some fruit. Quick and practical snack!

Dinner: Dinner calls for lighter foods. Preparing a chicken breast with sweet potatoes, cauliflower and broccoli can be a complete and super nutritious dinner. For dessert, when you feel like eating a sweet treat, opt for chocolate with at least 80% cocoa.

In addition to diet, maintaining a routine of physical exercises and sleeping well are habits that also help to reduce the chances of inflammation and the risk of chronic diseases, also improving the symptoms of arthritis, obesity, depression, cancer, lupus and other autoimmune problems, and increasing energy and mood.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.