Fortune | FORTUNE 2024年11月30日
An anti-inflammatory diet can boost your health. What to eat and what to avoid
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本文探讨了慢性炎症与压力之间的关联,以及抗炎饮食在缓解压力、改善身心健康方面的作用。文章指出,抗炎饮食可以帮助调节肠道菌群、降低皮质醇水平、调节压力激素,并对抗自由基,从而改善情绪、睡眠和能量水平。文章还推荐了一些富含抗氧化剂和益生菌的食物,例如水果、蔬菜、全谷物、鱼类、家禽、坚果、种子、橄榄油等,并强调了肠道健康在压力管理中的重要性。通过调整饮食结构,我们可以从长远角度改善身心健康,缓解慢性压力带来的负面影响。

🍓炎症是免疫系统对刺激的反应,适度炎症有益,但长期低度炎症会增加慢性病风险并加剧心理压力。

🦠抗炎饮食富含植物化合物和抗氧化剂,有助于减少组织氧化损伤,包括水果、蔬菜、全谷物、豆类、鱼类、家禽、坚果、种子和橄榄油等。

🌿地中海饮食等富含益生菌的食物能改善肠道菌群,降低炎症反应,例如希腊酸奶、开菲尔、泡菜、康普茶、酸菜等。

🥑富含镁的食物可以帮助身体代谢皮质醇,缓解压力,例如鳄梨、香蕉、西兰花、黑巧克力、南瓜籽、菠菜等。

🧄大蒜、姜黄、生姜、肉桂、辣椒等香料具有抗炎作用,其中姜黄可以影响海马体,调节压力激素。

What is inflammation?Inflammation is our immune system’s response to stimulus, such as an injury or infection. In small doses, it’s actually good for you—it increases blood flow and sends the right immune system cells to the affected area, kicking your body’s defenses into action.But low-grade inflammation that continues over time—like the kind caused by constant stress—not only raises your risk for chronic disease, it also creates more psychological distress, essentially worsening the feelings that make us stress-eat in the first place.While many of the processed, sugar-heavy foods Americans tend to turn to for comfort fall firmly into the pro-inflammatory camp, there are other foods that can actually dial inflammation down in the body. Anti-inflammatory foods are those that are rich in plant compounds such as polyphenols as well as natural antioxidants, which help reduce oxidative damage to your tissues. Some of the foods that make the cut include fruits, vegetables, whole grains, beans, fish, poultry, nuts, seeds, and olive oil.This raises the question: If you’re living with chronic stress, could you turn to an anti-inflammatory diet for relief? Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist and author of This Is Your Brain on Food, says the answer is yes—with a few caveats.“In life, in medicine, in health, it’s never just one thing,” she says. “A holistic approach to stress involves a little bit of mindfulness and exercise, as well as better eating. But if you’re only able to choose one thing to focus on, pick diet, absolutely. Food can make a difference.”Stress management through food can work, but it’s not a quick fix. You’re playing the long game. “It’s a marathon, not a sprint,” says Naidoo. “You’re creating one of the foundational pillars of health, and that takes slow and steady lifestyle changes.” An anti-inflammatory dietSimply cutting inflammatory foods from your diet will boost your energy, mood, and sleep, but Naidoo says consistent anti-inflammatory eating will change the makeup of your digestive system in about a month. “A lot of us walk around with inflammation in the gut that’s related to the food we eat, and healing of the gut takes about 28 days,” she says. As a rule, your goal should be fewer processed foods and more whole foods. A shift in this direction will have lasting benefits, not just for your physical health but your mental health too. Grow good gut bacteriaA 2020 study in the journal Gut showed that a Mediterranean diet, where fish, poultry, fruits, vegetables, whole grains, and healthy fats rule, reduces inflammation in the body by changing your gut biome, or the types of bacteria that live in your digestive system. Probiotic, fermented foods can also get your gut headed in the right direction. Best foods: Greek yogurt, kefir, kimchi, kombucha, sauerkrautReduce cortisol levelsCortisol is a hormone produced during your body’s stress response. Your adrenal gland releases it when you’re in a stressful situation and helps manage your “fight or flight” reaction. Just like stress, you need it in small doses. Foods rich in magnesium can help your body metabolize cortisol so it doesn’t hang around for too long in your body. Magnesium can even help you get some fast-acting relief from stress by promoting relaxation. Best foods: Avocados, bananas, broccoli, dark chocolate, pumpkin seeds, spinach Regulate stress hormonesDon’t overlook herbs and spices. Some of your favorite pantry staples are high in anti-inflammatory power. “Garlic is a prebiotic that helps balance your gut by stimulating healthy bacteria growth,” says Naidoo. “And turmeric impacts the hippocampus, which is a part of the brain that helps regulate stress hormones.”Best foods: Garlic, turmeric, ginger, cinnamon, cayenneFight free radicalsPhytonutrients are compounds that give plants their rich colors. Most fruits and veggies are full of them. When you fill your plate with deep reds, oranges, yellows, blues, and greens, you’re loading up on inflammation protection. There’s no end to the hues you can use to squash stress. Best foods: Leafy greens, blueberries, strawberries, carrots, sweet potatoes, blackberries, beetsMore on nutrition and inflammation:Sign up for the Fortune Features email list so you don’t miss our biggest features, exclusive interviews, and investigations.

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抗炎饮食 压力管理 肠道健康 炎症 营养
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