British nutrition experts teach you seven steps to "eat away" pain

When the body is in pain, most people naturally choose to take painkillers to relieve the symptoms. However, some nutrition experts in the UK have suggested that just changing the diet can alleviate the pain and propose seven steps to teach you how to reduce inflammation and say goodbye to the pain.

1. 5 kinds of fruits and vegetables daily

Everyone realizes that eating 5 kinds of fresh fruits and vegetables every day is good for personal health. However, Shona Wilkinson, a nutrition expert at a food website in the UK, said that eating colorful fruits and vegetables would be better. She explained: “One of the most important aspects of reducing inflammation and pain is maintaining blood pH balance. Most fresh vegetables are alkaline, especially green vegetables, and you must have at least two basic vegetables a day. Most The fruit is also alkaline, but because it contains sugar, it should be eaten in moderation."

Crisandra Barns, a Wilkinson colleague and nutrition expert, added: “The fruits and vegetables are rich in antioxidants that neutralize the free radicals produced by inflammation. Black berries, dark green leafy greens, and oranges and fruits contain antioxidants. It is difficult to complete the goal of 5 kinds of fruits and vegetables per day, then you should take supplements, such as vitamin C, to help the normal functioning of the immune system (with the function of controlling inflammation), also help to form collagen, maintain cartilage and bones. Health."

2. Fat

Fat is metabolized and converted to "local hormones" such as prostate hormones. According to Wilkinson, local hormones produced by this type of fat either aggravate inflammation or reduce inflammation. Evidence suggests that omega-3 fatty acids can help reduce inflammation (linseed and chia seeds are rich in such fatty acids). Conversely, omega-6 fatty acids increase reinflammation (red meats and dairy products are especially rich in such fatty acids). ).

Dr. Marilyn Glenville, a leader in nutrition experts, said that foods rich in omega-3 fatty acids include oily fish such as salmon, mackerel, sardines, mackerel and halibut, as well as flaxseed and chia seeds. fatty acid. We should try to eat this type of food three times a week.

3. Protein

Protein is essential for repair and healing in the human body, but in fact, meat rich in high protein produces the opposite effect.

Barn warned: "We should mainly eat vegetable protein such as beans, lentils, chickpeas, bean paste, nuts and melon seeds. Fish, organic eggs and moderate amounts of white meat, such as peeled chicken or turkey, should also be included. In our diet.

4. Spice

Spices including turmeric, pepper, ginger, etc. are resistant to inflammation in the body.

5. Drink plenty of water

Water molecules transport nutrients to where they are needed in the body, removing toxins, waste and dead cells from inflammation.

In addition, Glenville said, “ramie tea, green tea and rose hip tea, or ginger tea also help to reduce inflammation. Juice should be part of the liquid intake, but it is best to freshly squeeze the juice, add some fresh vegetables Juice. At the same time, you can also dilute with water in a ratio of 5:5 to reduce the sugar concentration."

6. Reject carbohydrates and high sugar foods

As the saying goes, people are like food. Wilkinson said that diet has a major impact on inflammation in the body. So, what food should we refuse?

• Sugars and Carbohydrates: Sugars are acidic foods that cause inflammation. Carbohydrates such as white bread, desserts, pasta, pizza, etc., can be quickly broken down into sugars. Among them, wine has the highest carbohydrate content.

• coffee

• Soda: The sugar in the soda is too high or artificial sweeteners are added.

• Red meat, entrails and game meat (venison, pigeon meat, goose, etc.): These meats are acidic foods rich in arachidonic acid that promotes inflammation.

• Saturated fats: Saturated fats are found in red meats, whole-fat dairy products, fried foods, sausages, and patties. Hydrogenated fats and trans fats are commonly found in margarines, inferior refined food oils, and other processed foods.

• Citrus: Citrus fruits, especially oranges and oranges, can make inflammation worse.

• Solanaceae vegetables: For some people, especially those with arthritis, Solanaceae vegetables can aggravate their pain and worsen inflammation.

7. Stress factors

Stress causes acidification of the body, increased free radicals in the body, and finally exacerbates pain and inflammation.

Glenville says balancing blood sugar in the body is critical to reducing stress. Unbalanced blood sugar (due to prolonged periods of ingestion or improper diet) can stimulate the secretion of stress hormones such as adrenaline and cortisol. Make sure to eat a small amount of food containing protein in 2-3 hours, the blood sugar in the body will not decrease, and it will also inhibit the body's desire for sweets.

In addition, Martina Della Vedova, a nutrition expert at a health care company in the UK, added: “To ensure adequate sleep every day. Stress, sleep and anxiety are closely linked. If you don’t get enough sleep, it’s difficult to adapt to challenging situations. We can't handle stress effectively, so it's hard to sleep well. Magnesium is a natural tranquilizer that helps soothe nerves and stress, and helps to fall asleep. Make sure you add enough magnesium to add some richness to your diet. Foods containing magnesium, such as pumpkin, melon seeds, fish, and green leafy vegetables, can also be used as supplements."