How to reduce inflammation in the body through food

Since we are born we are exposed to multiple aggressions that can cause various inflammatory processes. Who has not suffered conjunctivitis, tonsillitis or gastritis! inflammation is a defensive response of the body, whose objective is to neutralize the irritant or pathogen and repair the damaged tissue.

The body has been perfectly designed to combat and overcome the attacks that occasionally come from abroad.

However, today we are witnessing a spectacular increase in chronic inflammatory diseases that no longer affect only one organ or a specific tissue but rather complete systems such as the digestive, respiratory, joint or immune systems.

All of this not only implies living with discomfort but also creates can facilitate the appearance of serious degenerative diseases such as atherosclerosis, rheumatoid arthritis, allergies, lupus or cancer.

What triggers inflammation?

There are multiple factors that can trigger inflammation in the body:

Bacteria, viruses and parasites. Temperature changes. Traumas. Dietary imbalances. External irritating agents such as tobacco, alcoholic beverages, paints, environmental contamination, radiation… Internal irritating substances (enzymes, uric acid, endogenous toxins…). Anxiety, stress and situations emotions that activate various pro-inflammatory molecules.

Drugs are not always the solution

Since ancient times, human beings have searched in nature for elements that help them fight diseases. Food, plants and water have always been his allies. But, in the last two centuries, with the rise of the pharmaceutical industry, chemical synthesis medicines have been prioritized.

Anti-inflammatories are precisely one of the the most consumed drugs. However, although they are very useful at specific moments – they even save a life in critical situations – they do not solve the root of many problems.

The drugs can inhibit the body’s reparative power and frequently acidify it. A situation of internal imbalance is prolonged that gives rise to the appearance of canker sores, headaches, contractures, fatigue…

The problem is perpetuated. If you don’t find the right ways to strengthen the body’s innate repair system, you sometimes reach a physiological stage of exhaustion irreversible organic lesions.

Nutrients prevent inflammation

The elements from which our body substance is formed and which maintain our vital energy come from the food we eat and are essential for our health.

They provide the nutrients that allow cells to be built and provide them with energy. They also provide protection elements against wear. that subtle cell balance it is the basis of health and its prolonged alteration can lead to irreversible attacks on vital functions.

These nutrients are found in natural foods, especially raw fruits and vegetables. For this reason, the consumption of refined, ultra-processed foods full of additives or vegetables with traces of pesticides favor obesity, nutritional deficiencies and toxic overload.

The danger of refined and ultra-processed foods

The habitual consumption of this type of food translates into biological dysfunctions, an increase in free radicals and acidification. These homeostatic disturbances cause chronic inflammatory processes that reduce the quality of life and cause a early aging.

Doctor Jorge D. Pamplona, ​​in the introduction of his work “Food and its healing power”summarizes the importance of a proper nutrition to maintain health: “In plant foods there are authentic natural medicines, capable of neutralizing and eliminating toxins, regulating vital functions, stopping arteriosclerosis, reducing the risk of cancer and, in short, preserving our health.”

6 keys to the anti-inflammatory diet

Carbohydrates, fats and proteins are essential, but there are also substances (trace elements, vitamins, plant pigments, phytosterols, beta-glucans, alkylglycerols…) that are in the fresh and natural food in minute quantities and that are essential for life.

are precisely these substances that are scarce in the diet today of most people, but intake can be increased by following some basic rules in eating habits:

Eat raw. Meals should start with raw vegetables whenever the time of year allows. Ideally, these foods should make up at least one fifth of the diet. This habit prevents the transient inflammatory reaction (defensive leukocytosis) that is favored by eating an ordinary meal composed only of cooked food.Moderate proteins. A diet in which fruit, vegetables, cereals, nuts, cold-extracted vegetable oils and lactic ferments predominate, in which, moreover, dried legumes are not abused and in which, very occasionally, include fish, eggs and meat, preserves the health of the body and increases its performance capacity.Chew well. Eating healthy means spending time chewing, especially raw and hard foods.Gentle cooking. Avoid high temperatures and prolonged cooking, as they generate toxic molecules. High-temperature frying and roasting are especially harmful, which lead to the formation of polycyclic aromatic hydrocarbons (carcinogenic substances). It is best to steam or bake at a low temperature (below 110º C), in gentle cooking, and on a light griddle, without burning.Avoid inflammatory foods. Overheated fats, preserves, products made with white flour, refined sugar or coffee are acidifying, not very nutritious and make it difficult for the metabolism to function properly.Minimize salt. Natural products contain more than sufficient amounts of chlorine and sodium, the two constituent elements of common salt.Balance omega-3 and omega-6. This is the last point and one of the most important. Omega-6s are necessary but in excess they favor inflammation. Instead, omega-3 with anti-inflammatories. If you follow a plant-based diet, you should reduce or eliminate corn or sunflower oils and fats and consume crushed flaxseeds or their oil daily. Chia seeds and walnuts are also recommended.

The value of fasting

When alterations such as fatigue, scattered pain, edema, etc. appear. it may be time to make a depurative cure that lasts several days and whose purpose is to eliminate toxins from the body and thus reduce the inflammation that generates excess acidity.

Fasting has been shown in turn Very effective against an inflammatory process. Sometimes it even arises spontaneously as a response from the organism: the appetite disappears and usually does not return until the process has been resolved.

Can be done water-based or reinforced with other liquids (fresh fruit juices, vegetable broths and infusions). But a light diet, which follows the exposed guidelines, may be enough.

In spring, summer and fall, when fresh fruit abounds, you can spend a few days eating only one fruit or its juice. The most frequent cures in the Mediterranean environment are those of cherries, grapes and figs. But just as important as the cure is to take care of the return to food.

One week to eliminate toxins

Another possibility is to follow a cleansing diet for a week like the one proposed by the naturopathic doctor Pedro Ródenas:

On an empty stomach, a cup of vegetable broth (with a lot of onion and celery), the juice of a lemon and a tablespoon of brewer’s yeast.At half an hour, a fruit salad.Half morning, a piece of fruit, and half an hour before eating, a cup of vegetable broth.Food: an abundant salad (with vegetables, sprouts, seeds, algae…) and vegetables (boiled, steamed, pureed or in soup) with some boiled whole grain (rice, oatmeal, couscous…) or potato. For dessert, an apple or a pear.the snack it’s like breakfast. Half an hour before dinner, a cup of vegetable broth.Dinner, I eat the food. No quantity limit.

5 effective medicinal plants

Regardless of dietary guidelines, to reduce inflammation -external and internal- we have multiple natural allies, as certain medicinal plants:

aloe vera (Aloe barbadensis Miller). Its juice normalizes the pH and restores the integrity of the digestive mucosa. The plant’s gel, applied directly to the skin, is a great healing and dermal regenerator.milk thistle (Silybum marianum). The silymarin present in this plant is a very active substance that reduces inflammation in the liver, regenerates it and stimulates its detoxifying capacity.Turmeric (Curcuma longa). Inhibits the synthesis of some inflammatory mediators: reduces histamine levels and increases the production of natural cortisone in the adrenal glands. This is how you get immediate pain relief.black currant (Ribes nigrum). The leaves contain flavonoids that have a diuretic, anti-inflammatory and antirheumatic action. Very effective to eliminate excess uric acid, reduce kidney stones and alleviate allergies.ulmaria (Meadowsweet). Contains salicylic derivatives, with recognized anti-inflammatory, analgesic and antipyretic properties. It is also diuretic. It is used to treat arthritis, gout, and inflammation of the urinary tract.

Supportive therapies to reduce inflammation

Likewise, therapies aimed at enhancing the body’s natural defenses are very Useful for treating inflammations. The effectiveness of hydrotherapy stands out, in the form of jets, baths, wraps, etc.

The treatments based on cold or hot water they activate circulation and go very well to decongest a body area. Also lymphatic drainage – a type of slow and gentle massage that promotes the elimination of toxins from the interstitial fluid – is highly recommended when there are edemas.

The synergy between proper nutrition and the application of certain remedies natural is the best formula for the body to deal with inflammation, repair tissues and enjoy a healthy life.