Slow down aging from the inside: How an anti-inflammatory diet works

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Inflammation is the body's natural response to injury and infection, and is an indicator that something is wrong with you. However, chronic inflammatory reactions often occur, which provoke various diseases and significantly accelerate the aging process. You can avoid this by revising your lifestyle. In addition to regular activity, experts recommend a special anti-inflammatory diet.

What is an anti-inflammatory diet?

The name of the diet speaks for itself and it is aimed at fighting inflammatory reactions. As you know, inflammation catalyzes the aging process, accelerates the appearance of wrinkles and increases the risk of various “age-related” diseases. The products that make up the diet plan actively fight inflammation, keeping you healthy and young. It is important to understand that these are not temporary measures – an anti-inflammatory diet should become a way of life, because the effect will last only as long as you follow a certain eating plan.

Foods that are the basis of the diet are rich in antioxidants and unsaturated (healthy) fats. Antioxidants actively fight against free radicals that damage body cells, provoke inflammation, reduce immunity and accelerate the aging process. Omega-3 and -6 fatty acids, as well as vitamins A and E, keep the body healthy from the inside, strengthening every cell and prolonging its youth.

What foods should you eat?

The best sources of antioxidants are berries and fruits (the brighter they are colored, the higher their antioxidant value), nuts and seeds. We recommend paying special attention to strawberries, blueberries, cherries, watermelons, apricots and peaches. Among vegetables, the most antioxidants are in greens (spinach and sorrel), carrots, tomatoes, sweet pepper (red is the most useful). In addition, you should not neglect nuts – almonds, pistachios and cashews – they are a real source of vitamins A and E and minerals necessary for the body. The choice of sources of healthy fats should also be approached with all responsibility: river fish (salmon and trout), avocado, extra virgin olive oil, linseed and rapeseed oil. As a source of carbohydrates, experts recommend choosing minimally processed whole grains: brown rice, quinoa, and barley. And do not forget about spices – some of them will not only add piquancy to the dish, but will also contribute to your health. Turmeric, ginger and cinnamon – this is what you need.

And which ones to exclude?

First of all, you should exclude sugar. The connection between it and the occurrence of inflammatory reactions has been established by science for a long time and is not open to doubt. A high level of sugar in the blood stimulates the growth of inflammatory intestinal bacteria, along with which the concentration of toxins, products of their vital activity, increases in the body. The immune system reacts with them, triggering inflammatory reactions. Therefore, you should be extremely careful with sweets, you should replace desserts with fruits or dried fruits, and avoid added sugar altogether.

Another important point of the anti-inflammatory diet is complete abstinence from alcohol. In less strict variations of the diet, a glass of dry red wine is allowed no more than a couple of times a month, but in the initial version – alcoholic beverages are prohibited. The fact is that alcohol causes intoxication in the body, which increases the risk of inflammation.

In addition, an anti-inflammatory diet implies strict control over the fats you eat. Among them should not be trans fats, sunflower, corn, palm and soybean oil. They are often found in ready-made products, so it is better to refuse them and always carefully read the composition.

What happens to the body?

As a result of such nutrition, the number of inflammatory processes in the body is significantly reduced, which immediately affects both your appearance and well-being. The skin becomes moisturized and elastic, the probability of premature wrinkles decreases, the production of own collagen and hyaluronic acid in the cells is stimulated.

The internal changes in the body are also impressive: the reduction in the number of inflammations immediately reduces fatigue, increases concentration and work capacity. In the long run, this type of diet will protect you from many “age-related” diseases: from vision loss to heart problems and Alzheimer's disease.