My body is always inflamed. What should I eat?

Inflammation in the body is actually a very common thing in our daily life.

Occasionally, a sore throat, inflamed eyes, or swollen gums are all manifestations of inflammation. My dog ​​did a live broadcast some time ago, and his throat felt uncomfortable for a few days afterwards. Then, the pain started when he didn't pay attention to his diet. It's not good to have an inflammatory reaction in the body every day, but it's not bad either, because it's not good for the body to overreact or be slow to react to the virus.

Some people often have acne on their faces, and many people are concerned about polycystic ovary problems. In fact, they are all related to excessive inflammatory response in the body. Next you will see: 1. What is the inflammatory response? 2. The relationship between inflammatory response and diet

Inflammation is a common clinical pathological process and an anti-disease response of the body. It can occur in tissues and organs in various parts of the body. When the body is strong and the pathogenic factors are weak, the human body can overcome the pathogenic factors, eliminate inflammation, and repair damaged tissues.

When the body is relatively weak and the pathogen is in a dominant state, the local inflammatory lesions will continue to expand. Eventually, it can also lead to systemic infection. When the body and the pathogenic factors are evenly matched, the body's resistance is poor, the pathogens cannot be eliminated in time in the body or the two sides are deadlocked due to incomplete treatment, the inflammation is likely to prolong and become chronic.

Once the body's resistance decreases due to fatigue or other reasons, pathogenic factors will become rampant again.
This leads to acute inflammation. When the body's resistance becomes stronger, the pathogenic factors will be suppressed and the inflammation will be alleviated. However, the recurrence of inflammation is actually harmful to the body's tissues.

It will not only cause more tissue damage, but also make treatment more difficult. But this does not mean that inflammatory response is bad. Normal inflammatory response is necessary. However, if the inflammatory response is too high for a long time without the invasion of external pathogenic factors, it will damage the body. The risk of diseases such as facial acne and chronic diseases will be much higher than that of ordinary people. And daily dietary problems will, to a certain extent, trigger an increase in the body's inflammatory response.

The relationship between carbohydrates and inflammation. Eating a large amount of refined white rice and sweets will not only quickly increase blood sugar, but also increase the body's inflammatory response because of the blood sugar response it causes. There is already a lot of evidence to prove this. But why?

When blood sugar drops, insulin B levels rise, thereby reducing the inflammatory response. Therefore, Gougou recommends that you replace some refined white rice and flour with coarse grains and beans on a daily basis. Such slow-digesting foods can not only make the post-meal blood sugar response smoother, but also make the body more conducive to controlling inflammation.

Regarding the relationship between protein and inflammation, some research results currently seen show that when plant protein replaces part of the animal protein in the diet, it can help reduce the inflammatory response.

In addition, the choice of meat intake should be mainly judged by the fat content and cooking method. Omega-6 fatty acids and saturated fatty acids in fat have been shown to be detrimental to controlling inflammatory responses. Among cooking methods, grilling and smoking have also been shown to produce pro-inflammatory substances.

And don’t many people like to eat meat with a bit of burnt smell? The glycosylation end products produced by the Maillard reaction are also pro-inflammatory substances. The relationship between fat and inflammation Omega-3 fatty acids and omega-6 fatty acids are both essential fatty acids that are familiar to everyone, and they have a great relationship with inflammation.
As mentioned above, omega-6 fatty acids increase inflammation, while omega-3 helps reduce inflammation. So when choosing cooking oil, replacing some cooking oil with flaxseed oil and some meat with fish can help reduce inflammation.

In addition, it is worth mentioning that artificial trans fatty acids have also been proven to be a strong pro-inflammatory ingredient, so you should eat less cakes made with margarine, snack products with hydrogenated vegetable oils, fried foods, etc. When discussing the relationship between fruits and vegetables and inflammation, we are actually discussing the anti-inflammatory effects of some of the antioxidant ingredients in them. In particular, antioxidants such as polyphenols can not only eliminate free radicals, but also promote liver detoxification.

In our diet, polyphenols in fruits and vegetables account for the largest proportion, so it makes sense that the Chinese Residents' Dietary Guidelines require everyone to ensure that they consume fruits and vegetables every day. Gougou recommends that everyone should try to diversify the colors of fruits and vegetables, because this will also diversify the antioxidants in them.

In addition, the dietary fiber rich in vegetables, fungi and other foods also has a certain anti-inflammatory effect, so you must eat enough vegetables a day! It is best to eat one pound of vegetables a day, and the ratio of vegetables to fish should be 3:1.

To sum up, the above dietary recommendations are actually consistent with the prevention of many chronic diseases.
Therefore, if you want to reduce the body's inflammatory response, including preventing acne on your face and treating polycystic ovary syndrome, you must have a balanced diet.

References

[1] Chen Jingguo, What is inflammation? What causes inflammation? [J] Biological Bulletin 2001.36(2):44