The human body is a perfect machine designed to self-repair itself when there is some function in imbalance. The inflammation, far from being our worst enemy, is a condition that helps our body to protect itself from many external damages it. However, we must be careful when it lasts too long-a week or even months-because it can end up having negative consequences for our health.
There are many ways to treat inflammation, especially the abdominal, which is usually nothing more than the accumulation of gases, but one of the simplest and most natural is through the consumption of specific foods, which help the body to assimilate it, as much as possible. Fast possible.
If you suspect that you suffer from this problem, you should first of all know that it is exactly in order to take the best measures to deal with it.
What is abdominal inflammation?
Inflammation is the way in which the body protects itself from external damages, such as an infection, illness or injury. As part of the inflammatory response, the body produces white blood cells, immune cells and substances called cytokines, which help fight problems in the affected areas.
The classic symptoms of acute inflammation -short term-include redness, pain and swelling. On the other hand, what we call chronic inflammation – in the long term – is often silent. It is produced inside the body without any noticeable symptoms, and can lead to conditions such as diabetes, heart disease, problems with fatty liver and cancer. Obese people are usually prone to it.
In order for a doctor to diagnose this kind of inflammation, and even the acute one, he has to study certain blood markers , such as C- reactive protein (CRP), homocysteine, TNF alpha and IL6.
What are the causes of abdominal inflammation?
There are certain factors in our lifestyle that can promote inflammation, especially when it occurs on a regular basis:
- Excessive consumption of sugar or high fructose corn syrup.
- Consumption of refined carbohydrates, such as white bread.
- Eat processed and packaged foods with high amounts of trans fat.
- Vegetable oils used in many types of processed foods.
- Excessive consumption of alcohol and processed meat can also have inflammatory effects on the body.
- A sedentary lifestyle
How to reduce abdominal inflammation with diet?
Now that we’ve talked enough about the problem, we can come up with a solution. If you want to reduce inflammation to its minimum possibility, eating less inflammatory foods and more of those that are anti-inflammatory seems an obvious answer.
But what foods are we talking about? A good option, and in fact the best one, is to base our diet on whole foods, which are rich in antioxidants. These work by reducing the levels of free radicals. These reactive molecules are created as a natural part of metabolism, but they can lead to inflammation when they are not kept under control.
An anti-inflammatory diet, and really any type of diet, should provide a healthy balance of proteins, carbohydrates and fats in every meal. We must also ensure that it meets all the vitamin, mineral, fiber and water needs of our body.
As an excellent example of a balanced anti-inflammatory diet we have the well-known Mediterranean diet, which has shown its effectiveness in reducing inflammatory markers such as CRP and IL6.
A diet low in carbohydrates and even vegetarian also reduces inflammation, especially for people with obesity or metabolic syndrome.
Foods you should avoid to reduce abdominal swelling
Consider the possibility of minimizing or eliminating the following from your diet to reduce abdominal swelling:
- Sugary drinks, such as soft drinks and fruit juices.
- Refined carbohydrates, such as white bread, white pasta, etc.
- Desserts, such as cookies, sweets, cakes and ice cream.
- Processed meat, such as sausages, bologna, sausages, etc.
- Processed foods in the form of snacks or snacks, such as cookies, chips and crackers.
- Some oils, such as seedlings and vegetables such as soybeans and corn.
- Trans fats contained in foods with partially hydrogenated ingredients.
- The excessive consumption of alcohol .
Foods you should eat to reduce abdominal swelling
Just as there are foods to avoid, be sure to include these in your diet as well:
- Vegetables: broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
- Fruit: berries, especially intense colors such as grapes and cherries.
- Fruits rich in fat: avocados and olives.
- Healthy fats: olive oil and coconut oil.
- Fatty fish: salmon, sardines, herring, mackerel and anchovies.
- Nuts: almonds and others.
- Peppers: green and chili peppers.
- Chocolate black.
- Spices: turmeric, fenugreek and cinnamon.
- Green tea
- Red wine: up to 5 oz (140 ml) of red wine per day for women, and 10 oz (280 ml) per day for men.
Example of anti-inflammatory diet
It is easier to follow a diet when you have a plan. Here is a great example of a menu to start an anti-inflammatory diet:
- A tortilla of three eggs with a cup of mushrooms and a cup of kale, cooked in coconut oil.
- A cup of cherries.
- Tea or Water
- Grilled salmon on a bed of vegetables mixed with olive oil and vinegar.
- A cup of raspberries with yogurt and chopped nuts.
- Ice tea or water
- Pepper strips with guacamole.
- Chicken curry with sweet potatoes, cauliflower and broccoli.
- Red wine
- A portion of dark chocolate (preferably at least 80% cocoa).
Additional tips to reduce abdominal inflammation
Once you have used your healthy menu, make sure you incorporate these other options:
- Supplements: Certain supplements may increase the anti-inflammatory effects of foods, including fish oil and curcumin.
- Regular exercise: Exercise can reduce inflammatory markers and the risk of chronic diseases.
- Sleep: making sure enough sleep is extremely important. Researchers have found that a poor night’s sleep increases the existing inflammation.
An anti-inflammatory diet, along with exercise and good sleep, can provide many benefits, including:
- Improvement of the symptoms of some diseases, such as arthritis, inflammatory bowel syndrome and lupus.
- Decreased risk of obesity, heart disease, diabetes, depression, cancer and other chronic conditions.
- The reduction of inflammatory markers in the blood.
- Improvement of blood sugar levels, cholesterol and triglycerides.
- Considerable increase in the energy potential of your body, as well as the improvement of your mood.
Related Wiki Link: https://en.wikipedia.org/wiki/Inflammation