What is the inflammatory state?
It allows the body to fight pathogens that could cross its path. Inflammation is therefore a defensive reaction of the body which must be punctual and temporary. On the other hand, when it becomes chronic, that's when the problems begin... This can lead to chronic pain (muscles, joints, headaches, etc.), weight gain, fatigue, speech disorders. mood, gastrointestinal disorders, frequent infections and higher risks of developing certain chronic diseases, notably cardiovascular and intestinal diseases, but also diabetes, arthritis, cancer, etc.
What are the factors that promote chronic inflammation?
- oxidative stress which results from an imbalance between free radicals (unstable molecules which oxidize cells and are harmful when in excess) and antioxidants (molecules which neutralize excess free radicals)
- an acid-base imbalance : often linked to our consumption pattern, the body's pH becomes too acidic, which promotes the development of certain diseases.
- excessive consumption of pro-inflammatory foods (source of inflammation) such as bad fats (saturated fatty acids and trans fatty acids), excess sugars, excess omega 6 (dairy products, meat, eggs) by in relation to omega 3 (oily fish, flax and walnut oil), excess lactose and excess gluten.
Well that's a lot... But don't panic, according to a study conducted by Havard Medical School, one of the best ways to reduce inflammation in our body is through diet. Indeed, certain foods with antioxidant and anti-inflammatory properties have considerable effects. They help in particular to rebalance the intestinal microbiota by promoting good bacteria, which are very impacted by the inflammatory state. But also to neutralize excess free radicals, responsible for the aging of our cells thanks to the antioxidants they contain.
What are these foods with super powers?
- Fruits and vegetables : they are rich in fiber and antioxidants (often contained in the pigments of the food) therefore ideal for the intestinal microbiota and acid-base balance. And the most interesting for combating the inflammatory state are red fruits and cruciferous vegetables such as broccoli, cauliflower, red cabbage, etc.
- Oily fish : they contain omega 3, lipids with anti-inflammatory properties. They are mainly found in mackerel, sardines, salmon and even herring.
- The different oils : they are perfect for stocking up on omega 3. Add rapeseed, flax, hemp and walnut oil to your salad dressings and are perfect for reducing inflammation. Be careful, avoid heating them at the risk of losing all their benefits.
- Turmeric : this spice contains curcuminoids, molecules that partially inhibit inflammation. Incorporate it into your hot dishes or even into your salad dressings to add a twist to a somewhat bland salad.
- Legumes : lentils, chickpeas, dried beans, etc., are real nutritional gems. They contain a lot of fiber, good for the intestinal microbiota, and flavonoids, anti-inflammatory molecules. To benefit from their benefits, it is recommended to consume at least 2 to 3 servings per week.
- Dark chocolate minimum 75-80% cocoa in order to benefit from the benefits of chocolate without increasing your sugar consumption. The more cocoa there is, the more polyphenols the chocolate will contain, molecules helping to reduce oxidative stress.
- Oilseeds : like hazelnuts, almonds, walnuts, etc., they contain a good number of phytosterols and phenolic antioxidants. Just one handful per day, or around 30 g, allows you to benefit from their anti-inflammatory benefits.
- Whole grains : thanks to their fiber content, they contribute to the good balance of the microbiota and glycemia (blood sugar level) with their low glycemic index.
- Water , which makes up 70% of the human body. It is therefore necessary to hydrate it to allow all organs to function properly. Cherry on the cake ? Drinking water promotes cell renewal and the elimination of toxins.
Obviously, the goal is not to consume only these foods to be healthy. The key is to eat varied AND diversified while trying to integrate these foods into your diet as much as possible.
BONUS TIPS TO REDUCE INFLAMMATION
Our top belly pack combines 3 products to prevent inflammation throughout the body:
- First step, we support the functioning of the liver to help it better eliminate toxins and waste present in the body with Liver Detox .
- Second step, we strengthen our intestines in depth thanks to the combination of L'Indispensable probiotics and Glutamine . Combined, they both support intestinal function thanks to probiotics and restore the intestinal barrier, thus preventing foreign molecules from entering the body and creating inflammation.
Sources:
[1] Foods that fight inflammation, Harvard Medical School, August 2020
[2] Christ A, Lauterbach M, Latz E. Western diet and the immune system: an inflammatory connection. Immunity . 2019 Nov 19;51(5):794-811.
[3] Vazhappilly CG, Ansari SA, Al-Jaleeli R, Al-Azawi AM, Ramadan WS, Menon V, Hodeify R, Siddiqui SS, Merheb M, Matar R, Radhakrishnan R. Role of flavonoids in thrombotic, cardiovascular, and inflammatory diseases. Inflammopharmacology. 2019 Oct;27(5):863-9.
[4] Bailey MA, Holscher HD. Microbiome-mediated effects of the Mediterranean diet on inflammation. Advances in Nutrition . 2018 May 1;9(3):193-206.
