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 it's 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 slightly changing 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 combating inflammatory reactions. As is known, inflammation catalyzes the aging process, accelerates the appearance of wrinkles and increases the risk of various “age-related” diseases. The products from which the diet is built actively fight inflammation, preserving your health and youth. It is worth understanding that these are not temporary measures – an anti-inflammatory diet should become your way of life, since the effect will persist only as long as you adhere to a certain nutrition plan.

Foods that are the basis of the diet are rich in antioxidants and unsaturated (healthy) fats. Antioxidants actively fight free radicals that damage body cells, provoke inflammation, reduce immunity and accelerate aging processes. Omega-3 and -6 fatty acids, as well as vitamins A and E, keep the body healthy from the inside, strengthening each 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. Of the vegetables, the most antioxidants are in greens (spinach and sorrel), carrots, tomatoes, sweet peppers (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, flaxseed and rapeseed oil. As a source of carbohydrates, experts recommend choosing whole grains that have undergone minimal processing: brown rice, quinoa and barley. And don't forget about spices – some of them will not only add piquancy to the dish, but also contribute to your health. Turmeric, ginger and cinnamon – that's what you need.

And which ones should you exclude?

First of all, you should eliminate sugar. The connection between it and the occurrence of inflammatory reactions has been established by science for a long time and is beyond doubt. High blood sugar levels stimulate the growth of inflammatory intestinal bacteria, which in turn increases the concentration of toxins and their waste products in the body. The immune system reacts to them, triggering inflammatory reactions. Therefore, you should be extremely careful with sweets, replace desserts with fruits or dried fruits, and avoid added sugar altogether.

Another important point of the anti-inflammatory diet is the complete rejection of 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 original version, alcoholic beverages are prohibited. The fact is that alcohol causes intoxication in the body, which increases the risk of inflammation.

In addition, the anti-inflammatory diet implies strict control over the fats that you eat. Among them should not be trans fats, sunflower, corn, palm and soybean oils. 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 likelihood of premature wrinkles decreases, and the production of your own collagen and hyaluronic acid in cells is stimulated.

Internal changes in the body are also impressive: a decrease in inflammation immediately reduces fatigue, increases concentration and performance. In the long term, this type of nutrition will protect you from many “age-related” diseases: from vision loss to heart problems and Alzheimer's disease.