UK nutrition expert seven-step teaches you "eat" pain

According to the United Kingdom, the daily mail reported on July 5, when the body pain, most people naturally choose to take painkillers to alleviate the symptoms. However, the United Kingdom some nutrition experts, just a change of diet can ease the pain, and the 7 steps, teach you how to reduce inflammation and pain to say goodbye.

1. the 5 a day fruit and vegetables

Everybody is aware of, 5 kinds of fresh fruits and vegetables a day is beneficial to individual physical and mental health. However, the United Kingdom a Shona Wilkinson of food nutrition experts say eat colorful fruits and vegetables would be more effective. She explained: "reduce inflammation and pain is one of the most important aspects of maintaining blood pH balance. Most of the fresh vegetables are alkaline, especially green vegetables, make sure you can eat at least two alkaline vegetables a day. Most fruits are alkaline, but due to the presence of sugar, so the right amount to eat. ”

Cassandra Wilkinson's colleagues, nutrition experts Barns added: "fruits and vegetables are rich in antioxidants that can produce free radicals and inflammation. Black berries, dark green leafy vegetables and orange fruits and vegetables contain antioxidants. If it's hard to finish 5-a-day goal, then you should take supplements, such as vitamin c, helps the immune system (with the ability to control inflammation) normal operation, also contribute to the formation of collagen and maintenance of cartilage and bone health. ”

2. fat

Fat through metabolism, into "a local hormone", such as the prostate hormone. Wilkinson said that this type of hormone or local inflammation of fat or reduce inflammation. Evidence of Omega-3 fatty acids help reduce inflammation (flaxseed and Chia seeds are rich in such fatty acid), on the contrary, Omega-6 fatty acids increase inflammation (particularly in red meat and dairy products are rich in such fatty acids).

Leading nutrition expert Marilyn Glenville said Omega-3 fatty acid-rich foods, including oily fish, such as salmon, trout, sardines, mackerel, and halibut, meanwhile, also contain this fatty acid in flaxseed and Chia seeds. We should try to eat this kind of food three times a week.

3. protein

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

Barn has warned: "we should eat primarily vegetable protein, such as beans, lentils, chickpeas, soya, nuts and seeds. Fish, organic eggs, and a moderate amount of white meat, such as skinless chicken or Turkey, should also be included in our diet.

4. spices

Includes turmeric, chilli, ginger and other spices, resistant to inflammation in the body.

5. drink more water

Water transport of nutrients into the body where it is needed, remove inflammation produces toxins, waste and dead cells.

In addition, Glenville, "said nettle tea, green tea, rose tea or ginger tea can also help reduce inflammation. Fruit juice should be used as part of fluid intake, but preferably freshly squeezed fruit juice, and add some fresh vegetable juice. Meanwhile, you can also use the 5:5 proportion of water, reducing sugar concentration. ”

6. refusal of carbohydrate and high sugar foods

The saying goes, people like their food. Wilkinson said the diet has a significant effect for the body's inflammation. So, which foods should we deny it?

· Sugars and carbohydrates: sugar is acidic foods promote inflammation. Carbohydrates, such as white bread, desserts, Italy, pizza, etc, can quickly be broken down into sugars. Among them, the carbohydrates in alcohol content.

· Coffee

· Soft drinks: sugar in sodas is too high, or artificial sweeteners have been added.

· Red meat, offal and game meat (venison, pigeon, goose, etc): these meats for acidic foods, rich in promoting inflammation arachidonic acid.

· Saturated fat: saturated fat found in red meat, full-fat dairy products, fried foods, sausages and meat pies, etc. Hydrogenated fats and trans fat found in margarine, oil-poor refined foods and other processed foods.

· Citrus fruit: citrus fruit, especially oranges and oranges, could worsen the inflammation.

· Solanaceae vegetables: for some people, especially people who suffer from arthritis, Solanaceae vegetables can add to their pain, make inflammation worse.

7. stress factors

Pressure lead to the Constitution of the acid, and free radicals in the body, and intensifies pain and inflammation.

Glenville, balance blood sugar in the body is essential for reducing the pressure. Blood sugar imbalances (due to not eating or not eating for a long time led) stimulates the secretion of stress hormones, such as adrenaline and cortisol. That 2-3 hours a small amount to eat some of the foods that contain protein, blood sugar in the body will not cut, but also inhibits the body's desire for sweets.

In addition, the United Kingdom a health products company's nutrition expert Martina Della Vedova added: "to ensure that enough sleep every day. Closely associated with stress, sleep deprivation and anxiety. If you didn't get enough sleep, it's hard to adapt to challenging situations. If we are unable to deal effectively with stress, it's difficult to sleep. Magnesium is a natural tranquilizer, helps soothe the nerves and pressure, secondary to sleep. Make sure you fill the adequate amount of magnesium, add some magnesium-rich foods in your diet, such as pumpkin, seeds, fish and green leafy vegetables, and can also take supplements. ”