Why it's so important to follow an anti-inflammatory diet and lifestyle

Surely you have heard or read many things about the benefits of the anti-inflammatory diet. Indeed, this type of diet is the most recommended if we want to avoid chronic diseases, prevent aging and live with more energy and health. But it is not only important to follow a diet that avoids inflammation, our whole lifestyle should be anti-inflammatory and there, the practice of yoga, along with other healthy habits, plays a key role.

It has been proven that there is a direct relationship between our diet, our lifestyle habits and our health. Chronic or silent inflammation is a common factor in many of today's pathologies and ailments, such as cardiovascular diseases, cancer, arthritis, diabetes, obesity, Alzheimer's, asthma, headaches or body swelling. Through our diet and lifestyle we can promote health and physical and emotional well-being or, on the contrary, predispose ourselves to disease.

What is inflammation?

Inflammation is a natural and necessary reaction in our body. Its function is to help us fight infections and defend ourselves from external agents, such as bacteria or viruses: our organism activates a rapid and temporary response to attack and eliminate the threat, and returns to normal once the problem has been resolved.

The problem arises when, due to our habits, stress levels or poor diet, inflammation becomes chronic and remains active for a long time. According to different research, constant inflammation, even if it is low grade, weakens our immune system and contributes to the development of many chronic and degenerative diseases common today. Instead of protecting us, this persistent inflammation can damage our long-term health, which is why it is so important to counteract it with an anti-inflammatory diet and lifestyle.

Why it is so important to follow an anti-inflammatory diet

Diet is one of the cornerstones of an anti-inflammatory lifestyle, especially in a society that constantly invites us to consume ultra-processed, i.e. highly inflammatory foods. The more fresh, natural, real and plant-based foods on our plates every day, the more we will be able to reduce inflammation in the body.

Following an anti-inflammatory diet will help us to increase the body's defenses, promote healing and tissue repair, reduce the formation of free radicals and prevent the damage they cause to the body's cells, also slowing the process of premature aging.

Following an anti-inflammatory diet is beneficial for everyone, both for healthy people who want to improve their health and prevent diseases and ailments, as well as for those who suffer from some type of inflammation or pro-inflammatory disease, such as obesity, cancer, arthritis, cardiovascular diseases, lupus or others.

Here is a summary of the main benefits of following an anti-inflammatory diet:

• Reduced inflammation of the body. Reduced bloating (abdominal distension) and abdominal pain, as well as general swelling.
• Better digestion. Thanks to the increase in the consumption of foods rich in fiber, which also increases the feeling of satiety.
• Better mood and more energy. Improved overall sense of physical and mental well-being.
• Stable glucose levels. It is a highly recommended eating style for diabetics and also for those who want to avoid glucose spikes typical of excessive intake of sugars and refined flours.
• It prevents diseases and health problems. Such as diabetes, obesity, arthritis, cardiovascular diseases or cancer.
• Boosts the immune system. Thanks to the high consumption of antioxidants and omega 3.
• Weight control. Helps maintain a healthy weight.
• Improves digestion. Following an anti-inflammatory diet improves digestive problems, prevents bloating and avoids pathologies such as SIBO.

Which foods are included in an anti-inflammatory diet and which to avoid?

If we want to follow an anti-inflammatory diet we have to avoid or minimize ultra-processed and high glycemic index foods: sugar, refined flours and starchy vegetables (white bread, pastries, pasta, breakfast cereals, rice cakes, cookies, chips, etc.). We should also avoid packaged juices and soft drinks, sausages and ultra-processed meats, sweetened dairy products and alcohol.

In addition to having large amounts of sugars and/or sweeteners, this type of food contains poor quality vegetable fats, trans fats, colorants, preservatives and additives, all of which are highly inflammatory. How to identify them? If you look at the nutrition label, you will see that these types of products have a long list of ingredients that are difficult to identify.

Are all processed foods bad and should they be eliminated in an anti-inflammatory diet? No, there are also quality processed products, such as those derived from an original raw material and that have undergone minimal industrial or artisanal processing to improve qualities: natural yogurts, milk, vegetable drinks, canned or frozen vegetables, frozen fish, pre-cooked legumes, tofu, among many others.

To follow an anti-inflammatory diet your shopping basket should be full of foods rich in antioxidants (fruits, vegetables, seeds, legumes, dark chocolate, tea), fiber (vegetables, whole grains), vitamins (fresh fruit), minerals and fatty acids, especially omega 3 (small oily fish), water, EVOO, fermented foods and probiotics such as kefir.

In an anti-inflammatory diet it is especially important to consume antioxidants, as they are responsible for reducing cell damage and eliminating free radicals from the body (the body's waste products). And also fiber, which acts as a regulator of the entry of glucose into the blood, improves intestinal transit and promotes healthy intestinal permeability, aspects that help to prevent and reduce inflammation.

You can also boost the anti-inflammatory effect of your diet with spices such as turmeric and ginger, metcha tea, reishi, nutritional supplements and superfoods such as açaí, pure cocoa, kale, blueberries or ground seed mix. Another pillar of the anti-inflammatory diet is the consumption of fresh, local and seasonal foods.

Why it is important for your lifestyle to be anti-inflammatory

Not only food, your lifestyle habits must also accompany you if you want everything in your life to be anti-inflammatory. The most important anti-inflammatory habits that we should try to include in our daily lives are exercise, sufficient rest and sleep, exposure to sunlight, emotional and stress management, and trying to reduce our toxic load as much as possible.

Sleep has a special importance within anti-inflammatory habits, since lack of sleep causes chronic inflammation; even small sleep deprivation triggers a cellular mechanism in which inflammation intervenes. In the hours before going to sleep it is importantnot to use screens, do not exercise intensely or take stimulants such as coffee, alcohol or tea. Smoking is also a highly inflammatory habit.

Do you do yoga? Congratulations, because it is a highly anti-inflammatory discipline thanks to its wonderful combination of asanas, stretching, breathing, relaxation and meditation, which balance and stimulate all physiological systems, reducing the state of stress and inflammation, among many other benefits that rejuvenate the body and prevent aging.

Amalia Panea (@amaliapanea) is an expert journalist in wellness and beauty, teacher of Hatha Yoga, Yin Yoga, Facial Yoga and creator of the Beautiful Yoga method, which combines yoga in movement and coaching. She is a fitness instructor, accompaniment expert and KAE (Kundalini Activation Energy) facilitator. She is the author of Changing your life is easy if they tell you how, co-founder of the integral wellness project Beautiful Life Method ( @metodobeautifulife) and of the yoga and emotional management retreats Beautiful Yoga Retreats.