Chronic inflammation is at the root cause of major illnesses of the 21st century that include hypertension, obesity, type 2 diabetes, autoimmune conditions, depression and cancer. The causes are diverse and the most common triggers include chronic infections, physical inactivity, stress, intestinal dysbiosis, inadequate lifestyle, and of course, the inappropriate repetition of food choices with inflammatory elements day after day.
The larger the fat cells (adipocytes) are the greater the secretion of various cytokines and acute phase proteins that directly or indirectly increase the production and circulation of factors related to inflammation. Chronic inflammation has a great impact on several bodily functions, such as insulin resistance, which are strongly correlated with cardiovascular diseases, cancer among others.
During the weight loss process, it is essential to modulate inflammation through diet, physical activity and lifestyle changes, accelerating the fat reduction process and leading to metabolic balance. IV drips can also help this process.
Do you want to lose weight efficiently and control inflammation?
Here are some general tips:
- Controlling the glycemic load of food is essential, so avoid flour, sugar and other refined carbohydrates. Spikes in blood sugar and increased insulin contribute to abdominal fat accumulation, insulin resistance and inflammation;
-Prioritize fiber-rich food, based on varied and colorful greens and vegetables. The more naturally colorful the food, the greater the amount of bioactive compounds and phytochemicals that help modulate inflammation and have antioxidant action.
- Include monounsaturated fats that have potent anti-inflammatory action like extra virgin olive oil, avocado, varied chestnuts. In addition to good fats, they are a source of Vitamin E and other antioxidants.
- Avoid industrialized foods as much as possible, rich in preservatives and artificial additives. The more natural your food is, the better.
- Prioritize organic foods. The lower the exposure to pesticides and environmental toxins, the lower the inflammation and oxidative stress.
- Include foods such as red fruits, ginger, turmeric, omega 3 source foods (linseed, wild salmon, sardines, chia seed or fish oil supplementation), foods from the brassica family (broccoli, cauliflower, chard, cabbage), dark green vegetables, natural teas and spices.
- Ensure good water intake. Water is essential for most of the reactions that take place in our body, whether in the process of losing weight, eliminating toxins and functioning of the intestine.
- Keep the gut healthy. An unbalanced gut increases chronic low-grade inflammation and can hinder weight loss and overall health.
- Control stress levels, chronic stress increases the cortisol hormone that facilitates the accumulation of visceral fat, increasing inflammation.
- Ensure a good nights sleep, it is fundamental for physical and mental recovery, optimizing all metabolism.
- Include daily moderate physical activity. Moderate exercise also has anti-inflammatory action, in addition to accelerating the weight loss process.
It is important to seek a professional to guide you through the process.
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