An "anti-inflammatory diet" is one way to potentially control the level of chronic inflammation in the body. The "anti-inflammatory diet" includes two aspects, i.e., eating less "pro-inflammatory foods" and eating more "anti-inflammatory foods".
Studies have shown that chronic inflammation is associated with many chronic diseases, such as obesity, type 2 diabetes, cardiovascular disease, chronic respiratory diseases, psoriasis, rheumatoid arthritis, cancer, etc. Overall, red meat, overly processed foods, and foods high in sugar and oil tend to cause more inflammation in the body. Foods that improve chronic inflammation emphasize eating more fruits and vegetables, whole grains, foods rich in type -3 fatty acids, lean meats, and spices.
China Women's Daily reporter Zhang Zheng.
In September this year, I started sharing the anti-inflammatory recipes I usually eat on Xiaohongshu, and I gained more than 10,000 followers in two months. Today, I would like to share with you my experience with the 'Anti-Inflammatory Diet'. "The 'anti-inflammatory' dinner of the post-90s doctor couple reduces chronic inflammation. ”…For some time, the "anti-inflammatory diet" has become popular on major social platforms as a new dietary pattern. Many food bloggers claim that this amazing diet can boost the body's immunity and reduce the risk of inflammatory infections. Not only that, but in addition to the "anti-inflammatory diet", there is also the "pro-inflammatory diet" that exacerbates inflammation. So are these eye-catching claims true?
What is the "inflammation" of the "anti-inflammatory diet"?
Li Lin, a professor of food science at Sun Yat-sen College of the University of Electronic Science and Technology of China, said that the "inflammation" in the "anti-inflammatory diet" is not the same as the "inflammation" caused by viruses or bacteria. "Inflammation is a defensive response of the body's own immune system to external stimuli, the immune system is similar to the guards who protect the body, when there is trauma or infection, the immune system will be activated, and the guards respond quickly, engulf the invading virus and bacteria or remove their own necrotic tissues, we call the inflammation caused by the invasion of bacteria or viruses acute inflammation, which comes and goes quickly. The "inflammation" in the "anti-inflammatory diet" refers to chronic inflammation, which is a low-level chronic inflammation produced by various cytokines in excess of stress or stress. This inflammation can develop over a period of months or years and take a toll on the immune system, which is in a state of constant war, alert but exhausted, and prone to misfire. This repeated and persistent immune response often brings harm to the body, and studies have shown that chronic inflammation is associated with many chronic diseases, such as obesity, type 2 diabetes, cardiovascular disease, chronic respiratory disease, psoriasis, rheumatoid arthritis, cancer, etc. ”
A 32-year report involving 210,000 participants published in 2020 by the Department of Nutrition at the Harvard School of Public Health showed that cardiovascular health is related to inflammatory status in the body, and that food can exacerbate or improve inflammatory conditions in the body.
The causes of systemic chronic inflammation are: slow infection, poor diet, lack of physical activity, sleep disorders, and obesity, intestinal dysbiosis, psychological stress, smoking, etc.
Systemic chronic inflammation may cause metabolic syndrome, nonalcoholic fatty liver disease, cardiovascular disease, cancer, depression, autoimmune diseases, neurodegenerative diseases, etc.
Research suggests that an "anti-inflammatory diet" is one way to control chronic inflammation levels in the body. The "anti-inflammatory diet" includes two aspects, i.e., eating less "pro-inflammatory foods" and eating more "anti-inflammatory foods".
What factors contribute to the development of inflammation.
Since different foods have different effects on inflammation in the body, it is necessary to understand the "anti-inflammatory" or "pro-inflammatory" effects of different foods. To be healthy, recognize and avoid "pro-inflammatory" foods in the first place. According to the scoring method of dietary inflammation index, the following 5 foods are "pro-inflammatory" foods:
Red meat: including pork, beef and mutton that we often eat. Consuming too much red meat promotes inflammation in the body and increases the risk of type 2 diabetes, colorectal cancer, and obesity.
Processed meats: such as smoked meats, roast meats, hams, sausages, bacon, etc. Meat products will produce a large number of harmful substances including N-nitroso compounds, polycyclic aromatic hydrocarbons and heterocyclic amines in the process of processing, and excessive consumption will increase the level of oxidative stress in the human body, produce inflammatory reactions, and eventually induce cancer. Studies have shown that eating 100 grams of processed meat per day increases the risk of colon or rectal cancer by 14%.
High-carbohydrate foods: such as delicate staple foods and foods with high sugar content. Excessive intake stimulates the response of inflammatory molecules.
High-salt diet: For example, cooking salt is too much, and salted meat and pickles are often eaten.
High salt intake is not only a risk factor for high blood pressure, but also stimulates an inflammatory response and causes damage to target organs (refers to long-term elevated blood pressure, resulting in damage to the heart, brain, kidneys and other organs).
Trans fatty acids: such as bread with shortening, milk tea with non-dairy creamer, chocolate with cocoa butter substitute, cakes with margarine, etc.
Trans fatty acids are associated with higher levels of inflammatory markers such as C-reactive protein, and regular intake of foods containing trans fatty acids can also contribute to inflammation.
In addition, bad lifestyle Xi such as smoking and drinking alcohol are also the main factors that promote inflammation.
5 kinds"Pro-inflammatory"Eat less food.
The biological activity of "anti-inflammatory" foods has been validated in cellular and mouse models, but has been inconclusive in human studies. From 3,581 studies, researchers screened 88 foods with "anti-inflammatory" effects, including: cranberries, grapes, pomegranates, strawberries, whole wheat products, low-fat dairy products, yogurt, sesame seeds, flaxseeds, soy foods, turmeric, etc.
Based on the above research, the researchers divided the foods that may have "anti-inflammatory" functions into 6 categories: vegetables, especially cruciferous vegetables such as kale, cabbage, broccoli, etc.;Fruits, especially berries, such as cranberries, strawberries, blueberries, grapes, etc.;Foods rich in dietary fiber such as whole grains, legumes;Foods rich in polyphenols and flavonoids such as green tea, soybeans, etc.;Spices such as turmeric, ginger, cinnamon, nutmeg, sage and garlicFoods rich in type -3 fatty acids such as salmon, flaxseed oil, algae oil, grapeseed oil, canola oil, nuts, almonds, etc.
In fact, the "anti-inflammatory diet" is not a specific food pairing, but more of an eating pattern in which there are recommended food groups and food groups that are not recommended. Foods that improve chronic inflammation include type -3 fatty acids, polyphenols, dietary fiber, and natural antioxidants. These substances can exert anti-inflammatory effects by blocking signals, inhibiting the expression of prostate cyclooxygenase, lowering the level of inflammatory mediators, and activating anti-inflammatory pathways, and can also indirectly produce "anti-inflammatory" effects by adjusting the intestinal microbiota and producing short-chain fatty acids.
Although the term "anti-inflammatory diet" is very fashionable, it is not a specific dietary pattern, and the Mediterranean diet, the Dashu diet (the DASH diet – a salt-reduced diet for people with high blood pressure), the Okinawan diet, the traditional Nordic diet, and the traditional Mexican diet are all "anti-inflammatory diets". These dietary patterns share the same characteristics: plant-based foods, with an emphasis on fruits and vegetables, whole grains, foods rich in type -3 fatty acids, lean meats, and spices.
Although the effect of diet on chronic inflammation has not been clearly quantified, there have been some studies that have shown positive effects. A 2016 study found that patients with type 2 diabetes had a 37% reduction in CRP, an inflammatory factor, in their blood after taking an "anti-inflammatory diet" for one yearOther diets based on fish, fruits and vegetables also have an inhibitory effect on inflammatory factors in cardiovascular patients.
Don't be overly superstitious about some kind of legend, enhance immunity, reduce the risk of inflammation and infection.
To boost immunity and reduce the occurrence of chronic inflammation, you can't be superstitious about a certain legendary diet. In addition to a balanced diet, doing the following four aspects of life can enhance immunity and reduce the risk of inflammation and infection.
Exercise: Engage in 30 minutes of moderate exercise every day, aerobic exercise is amazingly effective in boosting immunity.
Stress reduction: Long-term stress and tension will increase the level of inflammation in the body, maintaining an optimistic attitude and good Xi is conducive to controlling the level of inflammatory factors in the body, and regular sleep also helps to slow down the accumulation of inflammatory factors.
Weight control: Obesity can lead to hormonal and immune system disorders and exacerbate chronic inflammation, so it is important to balance diet and exercise to maintain an appropriate body weight and BMI BMI.
Quit bad Xi habits and have regular physical examinations: Smoking and alcohol abuse are recognized as bad habits Xi life, which will cause an increase in the level of inflammatory cytokines in the bloodRegular physical examinations are carried out to discover potential risks to the body in timeIf you have suffered from inflammation such as gastritis, laryngitis, hepatitis or have autoimmune diseases such as lupus erythematosus, arthritis, etc., you need a more detailed and scientific lifestyle and dietary Xi.
It is important to note that the "anti-inflammatory diet" is not recommended for everyone to use food to treat diseases. If you have already suffered from chronic diseases such as cardiovascular disease and diabetes, changing your diet will not cure the disease, but you should follow the doctor's diagnosis and advice and take your medication on time, so that you can best control the disease. However, adopting an "anti-inflammatory diet" strategy along with medication control may help improve mood and quality of life, while also helping to prevent other diseases.
Chronic inflammation in the body doesn't happen overnight, and if you want to change your diet Xi, you don't have to rush to switch all over the place. You can slowly develop the Xi of eating healthy foods, get rid of the need for "pro-inflammatory" foods, and shift to a healthier eating pattern.
Related Links: If you want to be "anti-inflammatory", it is recommended to eat it this way.
The Dietary Guidelines for Chinese Residents recommend eating like this:
Staple food: Whole grains, such as brown rice, oats, corn, chickpeas, etc. However, the gastrointestinal function of the elderly is weak, so it is recommended to mix thick and thin, and replace 1 3 1 2 white rice with whole grains.
Fresh fruits and vegetables: vitamin C can be supplemented. It is recommended to eat 1 per meal5 2 fist cooked vegetables, choose more dark vegetables, because most of these vegetables contain flavonoids, such as apigenin, hesperetin, quercetin, etc., which have antioxidant and "anti-inflammatory" effects, and you can also choose celery, shepherd's cabbage, purple cabbage, etc.
Eat about 4 fists of fruit, you can give preference to low-GI fruits, such as strawberries, cherries, peaches, oranges, grapefruits, apples, kiwis, and put them between meals as a supplement.
Aquatic products: Meat: Fish, shrimp and shellfish are mostly selected, which are not only rich in N-3 unsaturated fatty acids, which is conducive to "anti-inflammatory", but also reduces the risk of cardiovascular disease. It is recommended to eat fish at least twice a week, 1 palm-sized fish each time.
Meat, eggs, milk: 1 egg, about 50 grams of livestock and poultry meat per day, 300 500 ml of milk or sugar-free yogurt or 30 50 grams of low-salt cheese.
Beans: It is recommended to eat 25 grams of soy products corresponding to soybeans every day, such as 5 mahjong pieces of northern tofu and 1 fist of shredded tofu.
Nuts: It is recommended to have 10 grams a day, such as seven or eight cashews, almonds, pistachios, etc. However, it is recommended that the elderly have crushed nuts before eating them to avoid choking.
Cooking oil: olive oil is the main one, which is conducive to lowering cholesterol and blood lipids. It is advisable to control it at 25 to 30 grams per day, and 1 spoon of porcelain spoon for drinking soup is about 10 grams, and a maximum of 3 spoons per person per day.
Drink plenty of water: at least 1,700 ml a day for men and 1,500 ml for women.