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The basics of an anti-inflammatory diet: what you need to know

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Inflammation is associated with many health problems, and certain foods seem to make it worse. Eating less processed foods, alcohol, and red meat, and consuming more plant-based foods can help control inflammation. However, some people suffer from a medical condition in which the immune system does not work as it should. This dysfunction can lead to persistent or recurrent low-level inflammation. Chronic inflammation manifests itself in various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that food choices can help control symptoms.

An anti-inflammatory diet favors fruits and vegetables, foods that contain omega-3 fatty acids, whole grains, lean protein, healthy fats, and spices. Discourage or limit the consumption of processed foods, red meat, and alcohol. The anti-inflammatory diet is not a specific diet but a style of eating. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets.

What is an anti-inflammatory diet?

Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods can do this, while fresh and whole foods are less likely to have this effect. An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant foods are good sources of antioxidants. Certain foods, however, can trigger the formation of free radicals. These include, for example, foods that are fried in repeatedly heated cooking oil. Dietary antioxidants are molecules found in food that help remove free radicals from the body. Free radicals are the natural byproducts of certain bodily processes, including metabolism. However, external factors, such as stress and smoking, can increase the amount of free radicals in the body.

Free radicals can cause cell damage. This damage increases the risk of inflammation and can contribute to a variety of diseases. The body creates certain antioxidants that help it eliminate these toxic substances, but dietary antioxidants are also helpful. An anti-inflammatory diet favors foods rich in antioxidants over those that increase the production of free radicals.

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Omega-3 fatty acids, found in oily fish, can help reduce levels of inflammatory proteins in the body. Fiber can also have this effect, according to the Arthritis Foundation.

Types of anti-inflammatory diets

Many popular diets already adhere to anti-inflammatory principles. For example, the Mediterranean diet and the DASH diet include fresh fruits and vegetables, fish, whole grains, and heart-healthy fats. Inflammation appears to play a role in cardiovascular disease, but research suggests that the Mediterranean diet, which emphasizes plant-based foods and healthy oils, may reduce the effects of inflammation on the cardiovascular system.

Who can you help?

An anti-inflammatory diet can serve as adjunctive therapy for many conditions that are made worse by chronic inflammation.

The following conditions involve inflammation:

Rheumatoid arthritis
psoriasis
asthma
eosinophilic esophagitis
Crohn’s disease
colitis
Inflammatory bowel disease
lupus
Hashimoto’s thyroiditis
metabolic syndrome

Metabolic syndrome refers to a collection of conditions that tend to accumulate, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease. Scientists believe that inflammation plays a role in all of these conditions. Therefore, an anti-inflammatory diet can help improve the health of a person with metabolic syndrome. A diet rich in antioxidants may also help reduce the risk of certain types of cancer.

food to eat

An anti-inflammatory diet should combine a variety of foods that:

are rich in nutrients
provide a range of antioxidants
contain healthy fats

Foods that can help control inflammation include

fatty fish, such as tuna and salmon
fruits, such as blueberries, blackberries, strawberries, and cherries
vegetables, including kale, spinach, and broccoli
the beans
Nuts and seeds
olives and olive oil
fibers

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The authors of a 2017 article also recommended the following:

raw or medium cooked vegetables
legumes, such as lentils
spices, such as ginger and turmeric
probiotics and prebiotics
the tea
certain herbs.

It is good to remember that:

No single food can improve a person’s health. It is important to include a variety of healthy ingredients in your diet.

Fresh and simple ingredients are the best. Processing can change the nutritional content of foods.

People should check the labels of prepared foods. While cocoa can be a good option, for example, products that contain it often contain sugar and fat as well.

A colorful dish will provide a variety of antioxidants and other nutrients. Be sure to vary the colors of the fruits and vegetables.

Foods to Avoid

People who follow an anti-inflammatory diet should avoid or limit their intake of:

processed foods
foods with added sugar or salt
unhealthy oils
Processed carbohydrates, found in white bread, white pasta, and many baked goods.
processed snacks, such as chips and crackers
prepared desserts, such as cookies, candy, and ice cream.
excess alcohol

In addition, people may find it beneficial to limit their intake of the following products:

Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive and not suitable for everyone. However, if a person suspects that gluten is causing symptoms, he or she may consider cutting it out for a while to see if their symptoms improve.

Plants in the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flare-ups in some people with inflammatory conditions. There is little evidence to confirm this effect, but a person can try eliminating nightshades from their diet for 2 to 3 weeks to see if their symptoms improve.

Carbohydrates: There is evidence that a diet high in carbohydrates, even healthy ones, can promote inflammation in some people. However, some carbohydrate-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients.

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Can a vegetarian diet reduce inflammation?

A vegetarian diet may be an option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who eat a vegetarian diet are likely to have lower levels of several inflammatory markers. A 2017 study analyzed data from 268 people who were following a strict vegetarian diet, a lacto-vegetarian diet, or a non-vegetarian diet. The results suggested that consumption of animal products might increase the risk of systemic inflammation and insulin resistance.

Tips for an anti-inflammatory diet

It can be difficult to transition to a new way of eating, but the following tips may help:

Choose a variety of fruits, vegetables, and healthy snacks when you do your weekly grocery shopping.
Gradually replace fast food meals with healthy, home-cooked lunches.
Replace sodas and other sugary drinks with still or sparkling mineral water.

Here are some other tips:

Talk to a doctor about dietary supplements, such as cod liver oil or a multivitamin.
Incorporate 30 minutes of moderate exercise into your daily routine.
Adopt good sleep hygiene, as poor sleep can make inflammation worse.

An anti-inflammatory diet can help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis. There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthy fats can help control inflammation. Anyone with a chronic health condition involving inflammation should consult a health professional about the best dietary options for them.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

citrus full of flavors and nutrients

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Presse Santé

Grapefruit is an exotic citrus fruit that resembles a thicker, rougher-skinned grapefruit. It comes directly from Florida, where it is eaten raw or cooked to enhance the flavor of dishes. But its uses don’t end there – researchers have identified the potential benefits of this power-packed superfood! In this article, we’ll dive into the world of grapefruit to better understand its health benefits and how to choose it at the store. Get ready to savor the delights of this unique fruit while enjoying its long-lasting benefits!

Grapefruit and pomelo: two different citrus fruits.

Grapefruit and grapefruit may look alike, but they differ in some important ways. The grapefruit is larger than the grapefruit, usually measuring between 15 and 20 cm in circumference. Its skin is softer and its flavor more pronounced. Grapefruit tends to contain more seeds than grapefruit. As for the grapefruit, its skin is thicker and more pointed than that of the grapefruit and its pulp is sweeter and less spicy. Grapefruit contains fewer seeds than pomelo. Both fruits are highly nutritious and provide multiple health benefits when included in a balanced diet.

Grapefruit: its health benefits.

Grapefruit is a large citrus that is gaining popularity due to its health benefits. It is highly nutritious and offers a range of vitamins, minerals and antioxidants that can help improve overall health.

Provides a variety of vitamins, minerals, and antioxidants.

Grapefruit contains many essential vitamins and minerals, including:

  • Vitamin C: It is a powerful antioxidant that helps protect cells from damage caused by free radicals. In addition, it promotes skin and bone health. Potassium helps regulate blood pressure, prevents muscle cramps, and maintains healthy nerve function.
  • Magnesium: helps improve sleep quality and reduce stress levels.
  • Calcium: contributes to bone strength and muscle contraction.
  • Match: helps absorb energy from food into body cells
  • The iron : helps in the formation of red blood cells that carry oxygen throughout the body.
  • Manganese: it adds flavor to foods and is an essential trace element for enzyme function.
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The antioxidants found in grapefruit are also beneficial to human health by protecting against oxidative damage that can lead to chronic diseases such as cancer or heart disease. These include flavonoids like hesperidin, naringenin, and quercetin that have anti-inflammatory properties and help boost the immune system. In addition, grapefruit contains carotenoids such as beta-carotene, which acts as a natural sunscreen for the skin and helps preserve vision.

It can help with weight control.

Eating grapefruit regularly can also aid weight loss thanks to its fiber content, which is both plentiful and low in calories. Therefore, it supports digestion by helping to eliminate waste from the body more quickly than other fruits or vegetables with a similar fiber content. Additionally, studies show that compounds in grapefruit may also have anti-obesity effects on fat metabolism. While some of its organic acids (such as citric acid) can slow down the digestion of starch, thus lowering the glycemic index of foods when eaten with them.

Regulates blood sugar.

Studies have shown that eating foods high in dietary fiber can help improve blood sugar control, which helps the body control blood sugar more effectively. The insoluble fiber found in grapefruit makes it an ideal choice for those who have trouble controlling their blood sugar.

Additionally, grapefruit contains vitamins and minerals such as magnesium, calcium, and potassium, which also help regulate fluids in the body, helping to maintain healthy blood sugar levels. Eating grapefruit regularly can help people maintain healthier blood sugar levels and get the added benefits of its many vitamins and minerals.

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Grapefruit: how to choose it?

To choose a grapefruit, several elements must be taken into account.

  1. First, look for a grapefruit that is even in color and feels heavy for its size. The heavier the grapefruit, the juicier it will be on the inside.
  2. Next, inspect the skin of the grapefruit and make sure there are no bruises or discolorations, which could be signs of mold or rot.
  3. Touch the rind of the grapefruit; if the bran is hollow, it means it is ripe and ready to eat. The exterior should also be slightly pliable when squeezed, indicating that it is ripe.
  4. When you smell a grapefruit, you should be looking for a grapefruit-like aroma. If it doesn’t smell much, it probably hasn’t matured properly yet. The texture of a ripe grapefruit should be slightly rough and thick, with a few wrinkles around the edges.
  5. Finally, when you cut into the fruit, you should see large sections separated by thin membranes that contain the edible segments. The color of these membranes can vary from white to pink depending on the variety, but they should all be juicy and sweet, with a few seeds here and there.

Ultimately, choosing a good grapefruit requires careful selection based on sight, smell, touch, and taste, as each element plays an important role in determining overall quality.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
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Psychology & Diet

How much oily fish should you eat to improve your kidney health?

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Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital maintaining a balance of healthy fats from different sources is to overall good health. Eating fatty fish too often may protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore everything about eating fatty fish and its effects on kidney health, including the benefits that can be gained from eating them, the types of fish that are better for you than others, as well as how much to consume per day!

This Australian study highlights the importance of eating fatty fish to maintain better kidney health.

A recent Australian study published in the British Medical Journal (BMJ) found that increasing consumption of omega-3 polyunsaturated fatty acids, found in oily fish and other shellfish, can reduce the risk of chronic kidney disease (CKD) and slow the onset of kidney damage. function. Through a pooled analysis of 19 different cohorts, the researchers were able to reach this conclusion by looking at data from participants around the world.

The research team collected data from 19 different cohorts with a total of more than 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a lower risk of kidney disease.

Lead author of this study, Dr. kwok leung ong, notes that “despite evidence of a protective effect of omega-3 polyunsaturated fatty acids against cardiovascular disease, little research has been done on their role on outcomes kidneys”. He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.

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On average, if you eat two servings of oily fish a week, you are less likely to suffer from chronic kidney disease.

A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can greatly reduce the risk of develop kidney disease.

In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they regularly consumed. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations between PUFA intake and CKD incidence rates to be inferred.

The results showed that people who ate two or more servings a week had a 15% lower risk than those who ate virtually nothing in seven days. In addition, higher levels of omega-3 polyunsaturated fatty acids from fish were also associated with a 20% lower risk of developing chronic kidney disease compared with low intakes from plant sources.

These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases such as kidney disease, which can be difficult to treat once they get past the initial stages.

At this time, it is not clear exactly why these saturated fatty acids may provide such protection, but scientists are eager to continue exploring this topic in the hope that it may open up even more possibilities in terms of dietary interventions to promote a healthy diet. better long-term health. results.

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Here are fatty fish with a high concentration of PUFA.

The salmon :

This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium, and other beneficial minerals. Salmon has been linked to many health benefits, such as:

  • Reduced inflammation.
  • Improved heart health.
  • Helps in weight loss efforts.
  • Improves mood and brain function.
  • The promotion of eye health, etc.

mackerel :

Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and contains many vitamins and minerals such as vitamin D and magnesium. Research suggests that eating mackerel may contribute to:

  • Reduce markers of inflammation in the body.
  • Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
  • Promotes healthy skin with its omega-3 content.
  • Protects against cardiovascular diseases thanks to its anti-inflammatory properties.

A high consumption of mackerel can also have anti-cancer effects thanks to its antioxidant content.

The tuna :

Tuna is a fatty fish that is very rich in omega-3 fatty acids. Contains EPA and DHA which have been linked to numerous health benefits, including:

  • Reducing inflammation levels in the body.
  • Maintain a healthy heart rate and blood pressure.
  • Improved brain functions.
  • Protection against age-related dementia and memory impairment.
  • The fight against cancer cells.
  • Reduction of joint pain.
  • Immunity strengthening
  • Helps with weight loss management.
  • Prevention of depression and anxiety disorders.
  • Keep skin and hair healthy.
  • Providing essential nutrients for eye health and vision care.
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In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for the proper functioning of cells.

Sardines:

Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs), primarily EPA and DHA, which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, including:

  • It improves heart function by lowering bad cholesterol levels and increasing good cholesterol levels.
  • Reducing the risk of certain types of cancer thanks to its anti-inflammatory properties.
  • Increased mental clarity and focus through its ability to improve brain function and productivity.
  • Improving joint mobility thanks to its anti-inflammatory action on joints and muscles.
  • Improves skin hydration by providing essential moisture needed to maintain the skin barrier.
  • Protection against age-related dementia through its cognitive enhancement capabilities.
  • Weight loss thanks to its satiating effects.
  • Prevention against eye conditions such as macular degeneration thanks to its protective qualities on retinal cells.
  • Improving the functioning of the immune system thanks to its antimicrobial activity.
  • Optimization of reproductive efficiency through the regulation of hormonal balance.
  • Improved bone mineral density as a result of better calcium absorption.
  • Support for detoxification through its effective removal of heavy metals from the body.

Font :

Association of omega-3 polyunsaturated fatty acids with incident chronic kidney disease: pooled analysis of 19 cohorts

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 foods that you should prohibit your cat for its well-being

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Presse Santé

When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!

  1. Chocolate :

Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!

  1. Grapes and raisins:

While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.

  1. Raw Fish :

Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!

  1. Onions and Garlic:

Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!

  1. Dairy products :

Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.

  1. Caffeine:

Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.

  1. Raw eggs and meat:

Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.

  1. raw potato:

Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.

  1. Canned tuna:

Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.

  1. delicatessen :

Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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