We have all experienced the agony of overeating. But is your feeding really one to blame for arthritis, muscle pain, asthma and skin disorders?
Scientists have found a strong link between stomach pain after eating and food choices.
About 70% of our immune cells (leukocytes) are located in the digestive tract, so every day they come into contact with the food we eat. If the immune system is encouraged by some bacteria from food or if it (immune system) marks food as allergen, or suffers from imbalances of important hormones such as insulin, it may turn on inflammation alarm.
Although inflammation is an important part of the process of physical healing, chronic inflammation is at the root of many deadly diseases. The good thing is that with a good diet plan, we can fully heal and prevent it.
Here are five ways to reduce inflammation:
1. Get rid of flour and sugar
White flour, a simple carbohydrate, turns into sugar with the help of digestive enzymes which are already in your mouth . A high amount of sugar in the diet increases the amount of final product glycation (Advanced glycation End / AGE), which are formed by linking glucose molecules to protein so it is being defiled.
As the body tries to break down these harmful AGE’s, immune system cells secrete “couriers” for inflammation – cytokines.
Depending on where the AGE’s are occurred and of your genetic predispositions , it can lead to arthritis, cataracts, heart disease, poor memory, or wrinkled skin.
2.Avoid foods to which you may be sensitive or allergic
If you eat foods to which you are allergic it leads to destabilization of insulin and low blood sugar levels which in turn, increases inflammation. High levels of insulin increases the level of cortisol, a stress hormone, which then makes your body to store fat rather than burn it for energy. Increased fat around the waist is an indicator of chronic inflammation.
Food allergies can also stimulate mast cells to relax histamine, which causes redness and swelling is also associated with inflammation.
You should create an individual plan to help you avoid foods to which you are allergic. The most common allergens are wheat, gluten, corn, dairy products, sugar and potatoes.
3.Eat diverse vegetables
Red radishes, cabbage, purple and dark green vegetables are rich in vitamin C and other antioxidants that help in preventing inflammation. Eat broccoli, cauliflower, Brussels sprouts and kale; sulfur in this family of vegetables helps in cleaning the liver.
One study published in the Journal of Nutrition showed that eating berries every day can significantly reduce the inflammation.
4.Eat lean protein
Beans, chicken, turkey are excellent sources of lean proteins. Harvard School of Public Health published a study in which linked the consumption of red meat (beef, pork and lamb) with a higher risk of early death.
Red meat has a high amount of arachidonic acid that can cause inflammation.
5.Change the oil
Avoid refined trans-fats, omega-6 oils (soya and maize), and use olive oil for cooking. It is a powerful anti-inflammatory oil.
Meat from cattle fed on pasture, oils from flax and hemp, wild salmon, or smaller fishes such as herring, mackerel and sardines are the best choices for foods that prevent inflammation.