Reduce the risk of long-term illness by changing the way you eat to be permanent and tasty
Chronic inflammation is increasingly becoming the root cause of many serious illnesses, including heart disease, many cancers, diabetes, and rheumatic diseases.
We all know inflammation of the surface of the body as redness, fever, swelling, and pain. In fact, our source of medical dictionaries state that inflammation is a local protective response of tissue to irritation, injury, or infection, characterized by pain, redness, swelling, and sometimes loss of function. I have. Inflammation is the basis of the body’s healing response, providing more nutrition and immune activity to the site of injury or infection.
However, if the inflammation persists or does not serve its purpose, it can damage the body and cause the development of illness and chronic illness. Learning how a particular food affects the inflammatory process is the best strategy to contain it and reduce the risk of long-term illness.
An anti-inflammatory diet is not a “diet” in the general sense. It is not intended as a weight loss program (thinking that weight loss is a side effect of health, people can lose weight, but they can actually lose weight). Nor is it a plan to continue eating for a limited period of time. We have adopted anti-inflammatory nutrition protocols for the rest of our lives. And that’s good news!
In addition to affecting inflammation, understanding how to eat this way provides stable energy and sufficient vitamins, minerals, essential fatty acids, dietary fiber, and protected phytonutrients. You can also consult with your doctor to adapt your existing recipes according to the following anti-inflammatory diet principles:
General nutrition tips
Include as much fresh food as possible. Eat mainly fresh raw fruits and vegetables, nuts and seeds, and good, clean protein.
Minimize the consumption of processed foods and fast foods. Remove it if you can.
Eat plenty of fruits and vegetables. Eat more vegetables than fruits.
We aim to cover the dishes with vegetables of various colors.
Calorie intake
If you are getting the right amount of calories for your activity level, you need to keep your weight stable and not fluctuate significantly.
The distribution of calories ingested is as follows: 30-40 percent from protein, 25-30 percent from fat, 25-30 percent from carbohydrates.
Try to include carbohydrates, fats, and proteins in each meal.
carbohydrates
With a 2,000 calorie daily diet, adult females need to consume 50-150 grams of carbohydrates daily.
Adult men need to consume 75-200 grams of carbohydrates daily.
Most of this should be in the form of foods with low glycemic load, low purification and low processing.
Reduce consumption of foods made from wheat, flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
Eat more beans, winter squash and sweet potatoes.
Avoid products made with high fructose corn syrup, artificial sweeteners, additives and preservatives.
obesity
Calories can come from fat. This should be a 1: 2: 1 ratio (saturation: mono-unsaturation: poly-unsaturation). Don’t be afraid to eat fat! Fat is essential for healthy cell membrane and cell communication.
Reduce saturated fat intake by reducing products made from butter, cream, high-fat cheese, skinless chicken, fatty meats, and palm kernel oil.
Use extra virgin olive oil as the main cooking oil. If you need a neutral-tasting oil, use expeller-pressed organic canola oil. Organic, high oleic acid, expeller press versions of sunflower and safflower oil are also acceptable.
Never avoid margarines, vegetable shortenings, and any products that list them as ingredients. Strictly avoid all products made with all kinds of partially hydrogenated oils.
Include avocados and nuts, especially walnuts, cashew nuts, almonds, and nut butter made from these nuts in your diet.
Avoid trans fats as they are foreign to the body and cause inflammation.
For omega 3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines, herring, and black cod (sablefish, butterfish) stuffed in water or olive oil. Omega 3 fortified eggs; cannabis seeds and flaxseed (preferably freshly ground); or take fish oil supplements (look for products that offer both EPA and DHA in a convenient daily dose of 3-4 grams ).
protein
If you have liver or kidney problems, allergies, or autoimmune disorders, reduce your protein intake.
Reduce animal protein consumption, except for fish and high quality natural cheese and yogurt.
Eat more vegetable protein, especially from beans in general, especially soy. Familiarize yourself with the range of all soy foods available and find what you like.
fiber
Try eating 40 grams of fiber per day. This can be achieved by increasing the consumption of fruits (especially berries), vegetables (especially beans) and whole grains.
Off-the-shelf cereals can be a good source of fiber, but read the label to make sure you get at least 4 grams, preferably 5 grams of bran per ounce of serving.
Plant nutrients
Eat a variety of fruits, vegetables and mushrooms (if you are free of allergies) for maximum nature maintenance against age-related diseases (cardiovascular disease, cancer, neurodegenerative diseases, etc.) and environmental toxicity.
Select fruits and vegetables from all parts of the color spectrum (color the plate). Especially berries, tomatoes, orange and yellow fruits, and dark leafy vegetables.
Choose organic produce as much as possible. Learn which traditionally grown crops are most likely to carry pesticide residues and avoid them. Use a gentle and effective vegetable wash.
Instead of coffee, drink tea, especially good quality white tea, green tea, and oolong tea.
Enjoy moderately plain dark chocolate (minimum 70% cocoa content). Beware of the addition of sugar cane and other sweeteners.
Vitamins and minerals
The best way to get all of your daily vitamins, minerals and micronutrients is to eat a diet high in fresh foods that are rich in fruits and vegetables. In addition, supplement your diet with the next antioxidant cocktail with the largest meal of the day:
- Vitamin C, 200 mg daily, Vitamin E, 400 IU of natural mixed tocopherols (d-α-tocopherol and other tocopherols, or better, at least 80 mg of natural mixed tocopherols and tocotrienols)
- Selenium, 200 micrograms of organic (yeast-bound) foam
- Glutathione powder, 1 gram
Antioxidants are most conveniently taken as part of daily multivitamin / multimineral supplements. This supplement also provides at least 400 micrograms of folic acid and 2,000 IU of vitamin D3. It should be iron-free (if the female has a non-regular menstrual cycle).
Females should take 500-700 milligrams of supplemental calcium daily, preferably as calcium citrate, depending on their dietary intake of this mineral. Men should avoid calcium supplementation.
Other dietary supplements
If you do not eat oily fish more than once a week, replenish the fish oil in capsule or liquid form (3-4 grams of product containing both EPA and DHA daily).
If you don’t eat ginger and turmeric on a regular basis, consider taking them in a supplemental way.
If you are prone to metabolic syndrome, take alpha lipoic acid, 600 milligrams daily, and 50 mg of chromium daily.
By the way, enjoy healthy foods and rinse those supplements with pure water. Your body is 60 to 65 percent water, and even low quarts increase your fatigue. Hydrate and revive all cells in your body, and your body will thank you.
Dr. Michele Sherwood and her husband, Dr. Mark Sherwood, are founders of successful medical practices and help patients around the world find health created for enjoyment in all areas of life. .. As a best-selling author, podcaster, film producer, and media personality, they founded Hope Dealer International to reach beyond the clinic. Visit Sherwood.tv.
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