Explaining what inflammation consists of is simple: we all remember the redness, heat and swelling that accompany a bad blow or wound. That’s a acute inflammation. In medical terms, it is the response to an attack, whether it is an infection, an injury or a toxic substance. Our immune system activates it to stop the progression of damage and, in a second phase, restore the tissue and eliminate waste. This process dies down in days or months and is usually more or less localized.

But there is also a chronic inflammationwhich we do not realize and which is the mother of diseases such as cancer, diabetes and cardiovascular diseases, among others. When inflammation persists over time beyond what is necessary and stops responding to its reparative purpose, becomes destructive.

In this video you can see what the keys to the anti-inflammatory diet are:

This chronic inflammation is a much more complex process that ends up becoming a dysfunction in itself and paves the way for appearance of chronic diseases such as diabetes, osteoporosis, cardiovascular diseases, fibromyalgia or cancer. It becomes a silent threat, since it is not as obvious as the acute one.

The symptoms of chronic inflammation are tricky and diffuse, and can affect several tissues at once.

The secrets to combat inflammation are to exercise, not stress, sleep well, be in contact with nature and follow an anti-inflammatory diet.

With the online course Anti-inflammatory diet to live longer and better from Escuela Cuerpomente you will learn the secrets of an anti-inflammatory diet.

Weekly plan for your anti-inflammatory diet

Following an anti-inflammatory diet is a pillar of any plan to combat inflammation, which of course will also have to include a change towards anti-inflammatory habitssuch as doing more exercise, more contact with nature and keeping stress and insomnia at bay.

In this weekly menu that we propose below, there are many foods rich in substances that reduce inflammation and promote cellular repair. To enhance the effect of any of these anti-inflammatory recipes, add anti-inflammatory foods such as green teahe ginger and the turmeric at discretion.

Monday

• Breakfast: On an empty stomach, a apple, celery, cucumber and beet juice. After half an hour, pure hot cocoa in the cup with almond milk and coconut sugar. Add frozen strawberries or cherries.
• Meal: As a starter, a spinach and lettuce salad with alfalfa or leek sprouts, carrot, pumpkin seeds and avocado, dressed with olive oil and fermented soy sauce. As a main course, a lentil stew with chard, peppers and tomatoes.
• Dinner: A vegan omelet with chickpea flour, spinach, garlic and turmeric.

Tuesday

• Breakfast: On an empty stomach, a apple, carrot, lemon and celery juice. After half an hour, a papaya smoothieand apple along with a slice of homemade bread with flax and olive oil, avocado or sesame oil.
• Meal: As a starter, a beet and tomato gazpacho with garlic and sesame oil. As a main course, a steamed broccoli and pumpkindressed with a dressing of herbal salt, turmeric, pepper, sunflower seeds and olive oil.
• Dinner: A vegetable burger on sauerkraut, carrot and curry.

Wednesday

• Breakfast: On an empty stomach, a cucumber, orange and celery juice with spinach and a bunch of mint. After half an hour, a oat muesli with sesame seeds, raspberries, chia, Brazil nuts and hazelnuts.
• Meal: As a starter, a zucchini cream with leeks, coconut milk and sesame seeds. As a main course, a quinoa salad with pomegranate, cucumber and beet, dressed with macerated garlic oil, dried tomato and saffron.
• Dinner: Some tofu tacos with chopped almonds and turmeric.

Thursday

• Breakfast: On an empty stomach, a apple juicepomegranate and lemon. After half an hour, a slice of almond bread homemade, with psyllium and poppy seeds.
• Meal: As a starter, a avocado and pineapple cake with chopped Brazil nuts, salt, pepper, olive oil and pumpkin seeds. As a main course, a amaranth stew with sautéed onion, tomato, pepper and zucchini, seasoned with ginger and cloves.
• Dinner: A good one lettuce and spinach salad with strawberries, walnuts, leek and beet sprouts. Sprinkle with brewer’s yeast and chia.

Friday

• Breakfast: On an empty stomach, a kiwi juice, spinach and lettuce. After half an hour, a shake of hemp milk, banana, cinnamon and cocoa accompanied by a buckwheat toastwith tahini.
• Meal: As a starter, a broccoli cream with onion, bean sprouts and pumpkin seeds. As a main course, a white rice with carrot, dried tomato, garlic, pepper, artichoke and olive oil.
• Dinner: A plate of tofu with natural tomato saucegarlic, basil and black olives.

Saturday

• Therapeutic fasting: Based on vegetable broth (onion, leek, thistle, seaweed and a pinch of sea water) and infusions such as chamomile and green tea seasoned to taste and sweetened with stevia.
• Optional: Have a light dinner in the evening and have breakfast the next day as late as possible (semi-fast).

Sunday

Free diet with organic food and moderate glycemic index.

Anti-inflammatory diet in pdf

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