Inflammation is a natural process that occurs in the body in response to injury, infection or stress. However, when inflammation becomes chronic, it can contribute to a wide range of health problems, including heart problems, type 2 diabetes, cancer and autoimmune disorders.
For women over 40, chronic inflammation can be especially harmful, as it can worsen age-related health problems such as joint pain, declining mental health and aging. To control inflammation, I give you the following recommendations:
1. Go for natural foods:
Following a diet rich in unprocessed foods such as animal proteins and animal fats, berries, low carbohydrate vegetables, can help reduce inflammation. Such foods are high in antioxidants and anti-inflammatory compounds that can help protect the body from damage.
2. Choose healthy fats:
Omega-3 fatty acids found in fatty fish such as salmon and shellfish, as well as fat from meat, eggs, coconut oil, olive oil, Ghee or clarified butter, cheese and dairy products.
3. Do not eat processed carbohydrates:
Foods such as white bread, pasta, sweets, snacks, snack bars, ready-to-eat frozen products can contribute to inflammation of the body mainly because of the type of ingredients and chemicals with which they are manufactured.
4. Control the consumption of nuts:
While the fats provided by nuts is well received by the body when consumed in excess and recurrently can come to compete with the absorption of nutrients from the base of your diet.
5. Prioritize protein at every meal:
Make sure you consume enough protein daily according to your age and activity level. Protein is key to building and maintaining your muscle mass, bone health, immune system and metabolism.
6. Limit consumption of grains and cereals:
Grains and cereals contain high carbohydrate content that can cause fluctuations in blood sugar levels. This can affect the inflammatory process, especially in women with hormonal imbalance or insulin resistance, making it very difficult to stabilize blood sugar levels.
7. Stay hydrated:
Drinking water helps flush toxins from the body and reduce inflammation. Keep in mind that every time you go to the bathroom you are expelling minerals from your body, so it is recommended that you add salt to the water to compensate for what comes out through urine, 1 to 2 teaspoons of salt distributed throughout the day are sufficient.
8. Remove sugar:
Sugar is the main inflammatory agent in the body, plus it is a highly addictive substance. No matter what kind of sugar you eat, the body does not have a sensor to differentiate whether the sugar is white, brown, coconut, from alcohols, etc. This includes artificial sweeteners of all kinds that can be worse for the brain. Gradually reduce the sugar that your palate will change.
Applying these recommendations to your daily routine can help you control your inflammation and improve your health and well-being. Remember that small changes over time can lead to big improvements in health, so start with one or two changes and go from there.
Disclaimer:
1. "The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional".
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