The rules of the anti-inflammatory diet
- Give rotation and variety to your food: it is very important not to become obsessed with a certain meal, even if it is very healthy, in order to not saturate the body with it and have a negative effect on our health.
- Taking probiotics generate positive effects for the intestinal ecological balance. We find them in certain foods like yogurt, fermented foods, and soy products.
Magnesium supplements https://www.valsupplements.com/products/magnesium-complex-deficiency-treatment can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes. In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation. More than 70 percent of our immune system is in the intestine, and this mineral is undoubtedly very important when it comes to intestinal health.
- Drink a glass of warm water with the juice of half a lemon on an empty stomach: this classic, called thermogenesis, activates and improves metabolism, in addition to stimulating and purifying the liver.
- Include Omega 3 in your diet: Adding Omega-rich foods such as chia or flaxseed, salmon, olive oil, avocado and nuts. If you enjoy seafood, the best option is to eat small fish such as anchovies, sardines, etc.
- Take infusions daily: they are full of antioxidants and have great anti-inflammatory power. The most recommended? Green tea, ginger tea, rooibos, or matcha tea.
- Avoid these foods: refined sugar, refined flour and refined salt –the three white poisons–, refined carbohydrates, excess dairy, gluten, processed foods, soft drinks, red meat and sausages.
- Do not skip any hour of lunch and have an early dinner: it is important to fast overnight. Let your stomach rest for 10 to 12 hours at night. This causes the cells to regenerate.
- Try to make the base of your diet as natural as possible: Whole, fresh foods with many colors are recommended.
- Avoid antibiotics: do it as much as possible and remember that they are the ones that do the most damage to your intestinal flora.
- Do a complete workout: It is important to do strength and endurance exercises, not just cardio! "
List of anti-inflammatory foods
- Omega 3: it can be found in cold water fish - wild salmon, tuna, sardines, trout, anchovies, sardines and anchovies - and also in flaxseed, hemp and chia.
- Pineapple: its bromelain content reduces inflammation.
- Fruits and vegetables with low sugar content: eat all colors and they will provide you with all the necessary antioxidants. The recommended amount? From 4 to 7 servings daily.
- Garlic, ginger, cinnamon and turmeric: in case you didn't know, turmeric delays skin aging, prevents Alzheimer's and is the daily secret of many artists.
- Flaxseed, chia, sunflower seeds and almonds: try to always take them