“Inflammation is the common root of many diseases today. It is a chronic, low-grade, stealthy inflammation, until it begins to be noticed due to accumulation and overload,” says nutritionist and chef Elka Mocker, specialized in integrative nutrition, health education with live foods and plant-based nutrition (elkamocker.com) .
Inflammatory symptoms may be related to digestive problems (gas, abdominal distension…), allergies, skin problems (dermatitis, eczema, psoriasis, rosacea…), sinusitis, arthritis, migraines, chronic fatigue or general malaise and other problems that, if we do not attend, they can become the gateway to other more serious diseases, he warns.
According to Mocker, “overeating, the consumption of ultra-processed products, a sedentary lifestyle, stress, excess alcohol, tobacco, lack of nature, living too much inside buildings, in front of screens and surrounded by electromagnetic waves, etc., cause inflammation.” such as exposure to chemicals and toxins present in various products and utensils.”
Joint pain, an inflammatory symptom. Photo by Krakenimages-Freepik.
Naturally inspired solutions.
Mocker’s approach to food is inspired by nature and his belief that “our medicine lies in natural food, as well as in respect for the biological and digestive processes of our body.”
He points out that our intestinal bacteria and our body cells “understand the language of natural”, so our main food should be natural, leaving “a small percentage” for other types of foods.
From this perspective, to reduce and eliminate chronic inflammation, this expert recommends moderating the consumption of carbohydrates, sugar, flour and dairy products, and eating especially vegetables, fruits, cereals, nuts, seeds, eggs, meat, fish, legumes and quality fats, such as olives, seeds, coconut or avocado, with which “our health will shine.”
Mocker describes in his book ‘Natural Nutrition’ a series of anti-inflammatory practices, such as a cleansing diet, digestive rest, seasonal eating and therapeutic fasting.
Fast from 8:00 p.m. to 8:00 a.m.
He points out that one of the simplest nutritional measures to begin to reduce inflammation is natural overnight fasting.
“We only have to stop eating about 3 hours before going to bed, to ensure that digestion has been completed when we go to bed, and not eat anything until at least 12 hours have passed since the last bite,” he explains.
According to Mocker, “it is something easy to apply, given that we spend much of that time sleeping.”
Thus, “while we sleep and our body rests, its energy is used in the processes of cleaning, restoration and purification of damaged, aged, tumorous or cells loaded with toxins and bacteria,” he points out.
An example of this type of fasting consists of “having dinner at 8:00 p.m. and having breakfast at 8:00 a.m. the following morning, although “extending it to between fourteen and sixteen hours in duration is very beneficial,” concludes Mocker.
I feel inflamed. What do I do?
“I have chronic inflammation. What can I do to reverse it?” is the question that Dr. Gabriela Pocoví hears most in her medical consultation and on social networks, where she disseminates her knowledge and advice about the human body and mind.
“85 percent of the population is inflamed, and this percentage can be even higher in industrialized countries with a ‘modern’ lifestyle,” according to this specialist.
“You live in an environment that promotes inflammation if you spend most of your time in the office or at home; “You live quickly, you buy food in supermarkets, restaurants or food chains, you don’t move or do strength exercises, you don’t sunbathe regularly, you never walk with bare feet and you only visit nature on weekends,” he points out.
Pocoví is a doctor in Medicine and Public Health; graduated nutritionist-dietician; He has a Master’s degree in Cellular and Molecular Immunology; She has been working for more than a decade in the area of immunonutrition and holistic health and a lifestyle advisor-coach for people suffering from digestive, hormonal and autoimmune problems (nutrigaby.com).
Explains that the most common health problems related to inflammation are: headache, body, muscle or menstrual pain; tiredness, fatigue, asthenia or depressive tendency; allergies; digestive disorders; and skin disorders, such as acne, dermatitis or eczema.
Too many omega-6 fats.
Pocoví explains that “cholesterol, fatty acids and many more components that are important for our health are deposited in our cells” and that “our ability to reduce inflammation will depend largely on the type of fat that is deposited in our cells.”
He points out that inflammation, which in itself is necessary, but is harmful when it becomes chronic, requires three fatty acids and fats to function: omega-6 (to activate the inflammatory process and defend us against any threat); omega-3 (to suppress or turn off the inflammatory process and reduce inflammation) and cholesterol (for the production of hormones and their functions).
In this sense, he points out that one of the problems with modern diet, and that makes it “pro-inflammatory, or an ally of low-grade chronic inflammation,” is that we eat too much omega-6 fat, compared to omega-6 fat. 3.
In fact, “it is estimated that we eat 25 times more omega-6 than omega-3” as explained in his book “The Solution to Inflammation.”
Both are polyunsaturated fatty acids (PUFAs), but while omega-6 is pro-inflammatory, omega-3 is clearly anti-inflammatory, he explains.
“This does not mean that omega-6 is harmful or bad, since it is necessary,” but “for inflammation to be controlled, you must have a balanced intake of omega-3 and omega 6 fats,” according to Pocoví.
Anti-inflammatory diet.
To achieve an adequate intake of these two PUFA fats, Dr. Pocoví recommends consuming small, wild, blue and fatty fish at least three times a week: sardine, mackerel, melva, anchovy, horse mackerel, anchovies, small bonito, sea bream, cod, snapper, wild salmon.
Tuna would also come in here, although it is not highly recommended because it has a high load of heavy metals.
Pocoví also suggests “saying no” to omega-6, avoiding refined vegetable oils from seeds or cereals (corn, soy, canola or rapeseed, or sunflower), which are mostly refined and do not have any interesting contribution.
He recommends replacing them with extra virgin olive oil (EVOO), coconut oil, ghee, animal fat or butter (organic or organic/grass-fed), and notes that “cold-pressed avocado oil can also be used.”
“Whenever you can, cook and eat at home. Avoid daily consumption of processed and prepared foods, such as industrial dressings, mayonnaise, hummus, pâtés, sauces, chips, industrial preserves, cookies, cereals, industrial pastries and fried foods, which come with poor quality vegetable oils, or contain olive oil. which is almost never extra virgin,” he advises.
Pocoví also advises “eating pastured meat and organic eggs, which have a mixed contribution of omega 3 and 6, when they come from a quality source.”
It also suggests reducing as much as possible and eating cereals, seeds and nuts in small quantities, since most of these foods provide much more omega-6 than omega-3, so they should not form the basis of our diet.
Finally, he recommends resorting to omega-3 supplementation in moderation, always consulting with a health professional regarding when it might be useful to supplement with this fatty acid, as well as what dose to take and for how long.
Pablo Gutman.
EFE – Reports
