July 12, 2021
Updates and focus, #nutrirelasalute, Videos
Can inflammatory states be extinguished at the table? We ask Dr. Rachele Aspesi, a pharmacist specializing in nutrition education.
How is an inflammatory state recognized?
We have two types of inflammatory state. The acute one that is distinguished by some precise signs: the rubor, the redness due to the increase of blood in the area; tumor, swelling of the area due to edema; the calor, the increase in temperature in the affected area; pain, pain usually due to the irritating action of prostaglandins on nerve endings.
And then there is the silent inflammatory state which is inflammation that falls below the perceived pain threshold. This is what makes it dangerous. No steps are taken to stop it hatching for years, if not decades, until it results in what we call chronic disease.
In fact, inflammation is the life-saving component of the immune system that helps repel bacteria, viruses, fungi, and other microbial invaders. It also helps damaged tissue repair itself from injury. Without inflammation, our bodies would not be able to repair the damage. But inflammation, if it is not quenched and becomes chronic, as scientific studies state, causes severe damage to the body. Many of the major diseases that plague us, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s, have been linked to chronic inflammation.
Which foods are not recommended and why?
- refined carbohydrates, such as white bread and pastries
- fried foods
- sugary drinks
- red meats (hamburgers, steaks) and processed meats (hot dogs, sausage)
- margarine, fat and lard
These foods and especially sugar stimulate the production of free fatty acids in the liver. When the body digests these free fatty acids, the resulting compounds can trigger inflammatory processes. These foods also contribute to weight gain, which itself is a risk factor for inflammation.
What foods to prefer?
Many experimental studies have shown that food or drink components can have anti-inflammatory effects. The Mediterranean diet helps us to keep the body healthy because the foods that compose it have anti-inflammatory properties for the body. Therefore, for daily meals it is better to prefer seasonal foods, good fats such as olive oil, whole carbohydrates, green leafy vegetables, fresh and dried fruit.
There is a lot of talk about the anti-inflammatory properties of turmeric
The turmeric powder we know of is made from a plant and the fresh rhizomes, which look like ginger, are the part of the plant that contains the active ingredient: curcumin. It has detoxifying power for the whole organism and in particular for the liver. It has antioxidant properties and proven anti-inflammatory properties.
Rachele Aspesi’s recipes
Crema Budwig
This cream is ideal for a healthy and energetic breakfast. It is the basis of Dr. Kousmine’s Diet, a food plan designed for people suffering from diseases related to a damaged immune system (cancer, sclerosis, Parkinson’s, gastrointestinal diseases). Over time it has been expanded to a common use for its excellent anti-inflammatory, healthy, satiating properties, especially useful during particular periods of life such as pregnancy, lactation, menopause, old age, but also for those who choose alternative diets such as vegetarians, vegans, macrobiotics.
Ingredients
- 2 teaspoons of linseed oil
- 4 teaspoons of ricotta or plain yogurt or soy or rice yogurt
- 1 tablespoon of lemon juice
- 1 mashed banana or 1 tablespoon of honey
- 1 tablespoon of mixed oil seeds
- 4 tablespoons of whole grain oat flakes with no added sugar
How it is prepared
Beat 2 teaspoons of linseed oil with 4 teaspoons of ricotta or plain yogurt or soy or rice yogurt until smooth.
Add 1 tablespoon of lemon juice + a mashed banana or 1 tablespoon of honey (with banana the cream is creamier and thicker) and mix to remove the lumps.
Add 1 tablespoon of mixed oil seeds + 4 tablespoons of whole grain oat flakes with no added sugar.
In addition to the prepared cream, consume seasonal fruit and 1 cup of green tea with no added sugar.
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