A mother of four, 58, has revealed how having an anti-inflammatory lifestyle has made her feel healthier than when she was 35 – and suggested the healthy swap to improve your diet.
Maria Borelius, 58, from Sweden, said she was & # 39; a petty old lady & # 39; felt because of perimenopause symptoms such as pain, fatigue and a general feeling of melancholy.
But after a few months of trying an & # 39; anti-inflammatory diet & # 39 ;, she says she & # 39; is happier and stronger & # 39; is feeling fitter than she is in her thirties.
The author suggests which foods should be mined in favor of healthier alternatives in her book Health Revolution: Finding Happiness and Health through an anti-inflammatory lifestyle.
Cut back … Bread
Bread causes a high inflammation because it is gluten-rich and contains refined flour, which has a glycemic index. Replace it with rice cakes or rye bread
Why? It is gluten-rich and contains refined flour that has a high glycemic index. This combination can cause high inflammation.
Is replaced by: Rice cakes or rye bread, which contains a lot of whole grains.
Cut back on … Pasta
Just like bread, pasta contains gluten that is difficult to digest. Replace with more complex carbohydrates such as sweet potato or quinoa
Why? Like bread, white wheat flour contains gluten, a protein that is difficult to digest and linked to inflammation.
Is replaced by: Complex carbohydrates such as sweet potato, quinoa or brown rice.
Cut back … Crisps
For a healthy snack, ditch chips, which contain trans fats, and replace them with olives, smoked almonds or cucumber sticks
Why? Chips contain trans fats that cause inflammation
Is replaced by: Olives, smoked almonds, cucumber or carrots.
Cut back on … Cookies
Cookies contain three ingredients that are bad for inflammation. Try baking an alternative healthy snack at home
Why? Tasty as they are, cookies are a triple inflammatory bomb, because they contain trans fats, gluten and sugar.
Is replaced by: Try to make baked alternatives with vegetables, such as sweet potatoes or carrots. Use coconut oil or honey for sweetness instead of less healthy alternatives.
Cut back on … Dairy products
Dairy products such as ice cream contain lactose, which can be bad for digestion. Instead, try mixing frozen banana with strawberries for a dessert sorbet
Why? Dairy products, including ice cream, contain lactose, which is broken down by the lactase enzyme. People with low levels of lactase can become gaseous and bloated from dairy products.
Is replaced by: Products such as yogurt and kefir have an anti-inflammatory effect. Exchanging dairy milk for almond or soy can be a good idea. Organic milk is a good source of calcium. Drink a little regular milk and try lactose-free yogurt instead.
If you are an ice cream, try mixing frozen banana with strawberries for a dessert sorbet.
Cut back … Pizza
Pizzas should be avoided because they contain a lot of gluten. Maria suggests pizza toppings instead of trying out an omlette
Why? Pizzas have a very high gluten content, which is susceptible to inflammatory reactions.
Is replaced by: Maria proposes to try an omelet instead with traditional pizza toppings such as tomatoes, cheese or onions.
Cut back on … Alcohol
Drinking alcohol can be good for anti-inflammatory drugs – if it is consumed sparingly. For a healthy alternative, try mixing wine with sparkling mineral water
Why? Alcohol is actually fermented sugar plants and drinking wine, spirits and other alcoholic drinks can affect your carbohydrate consumption.
Is replaced by: Try to drink moderately, because it can be linked to anti-inflammatory effects thanks to the polyphenol resveratrol. As a general guideline, try to drink alcohol only two days a week. Try to mix a spritzer with a little wine with carbonated mineral water to further reduce your consumption.
Cut back … Sweets
Try to eat one or two squares of dark chocolate, preferably with 70 percent cocoa, instead of candy
Why? Sweets contain sugar and can contain trans fats that also cause inflammation.
Is replaced by: Eat dark chocolate of good quality, preferably with 70 percent cocoa, rich in anti-inflammatory polyphenols.
Try to limit yourself to just two or three squares, because the taste is often enough to satisfy your desires.
Cut back … Burgers
Ditch the burgers that are gluten-rich and avoid sandwiches completely. If you can't resist, just try to eat half of the sandwich
Why? Sorry to tell you this, but hamburgers also contain a lot of gluten, mainly because of the sandwich, but the pattie itself is often full of grains and wheat to help stick together.
Is replaced by: Although it is best to try to avoid this tasty meal completely, if you really crave one, eat only half of the sandwich, such as an open-faced sandwich.
. [TagsToTranslate] Dailymail