6 products that can cope with chronic inflammation
Let’s start with the main thing: inflammation is what starts and what accompanies any disease, it is a question of migraines , problems with digestion or pains in the back . The longer the inflammatory process lasts, the worse you feel. In addition, a number of inflammations may indicate more serious than intestinal frustration or headache, disorders in the body, including chronic diseases.
The good news in this case is that there are products that research has shown can potentially reduce the risk of various kinds of inflammation. And what is most pleasant, it’s not superfudy with tricky-sounding names, but what is very likely already in your kitchen.
A new study, NDTV reports, showed that eating the most common yogurt as a snack, for example, can reduce the risk of chronic inflammation. That is, explain the authors of the study, reduce the risks of disruption of the gastrointestinal tract, arthritis and asthma, cardiometabolic and some other diseases.
Yogurt is an ideal snack in the warm season. Light enough, but at the same time very nutritious, it provides a feeling of saturation without a sense of heaviness. Important point: speaking of yogurt as a component of the summer menu, we mean a natural yogurt without additives . If this option seems too boring for you, you can and even need to add fresh fruit (only chur, not from this list ), seeds (for example, almighty chia) and nuts (but only if you are not afraid to “sort out” with the caloric content of the diet ).
The secret of yogurt as a remedy for inflammation is that it is a well-known adherent of the HBI probiotic . Only now its capabilities, obviously, are not limited to the normalization of digestion, but go much further. A study published by the Journal of Nutrition says that yogurt helps reduce, and even cope with, inflammation by restoring the integrity of the intestinal membrane. In addition, the dairy product prevents the formation of endotoxins – pro-inflammatory molecules that are produced by intestinal microbes.
Rousong Pei, lead author of a study at the University of Wisconsin-Madison in Madison, says that yogurt works best if you eat it before a full meal. “Consuming about 200 grams of yogurt before meals is a promising strategy to improve metabolism and, as a result, reduce the risk of cardiovascular and metabolic disorders,” he notes.
The study in question involved 120 women before the age of menopause , half of whom were diagnosed with obesity . Dietary intervention in the habitual diet with low fat and high carbohydrate content for them included consumption of either yogurt without additives or non-dairy pudding. The results showed that when consuming yogurt both in women with excess weight, and in women without it, the markers of the effect of endotoxins on the body were significantly reduced.
However, scientists say that additional research is needed to determine the exact components responsible for positive results. And here are some more products that, according to research, can if not cope with inflammation, then at least reduce it:
- Nuts. Especially – almonds and walnuts, known for their powerful anti-inflammatory properties;
- Turmeric. Bright yellow spice with a stunning scent has a lot of health benefits, among which is the fight against inflammatory processes at an early stage;
- Flax seeds. These kids are filled with anti-inflammatory omega-3 fatty acids, plus, contain lignans and flavonoids, which will also be useful here;
- Leafy vegetables. First of all – spinach, which contains a huge amount of antioxidants;
- Green tea. A drink that cures inflammation with the help of catechins – organic substances from the group of flavonoids.