What is inflammation?

Inflammation is a natural reaction of the body that occurs when it is confronted with an external aggression.

This aggression is most often infectious, traumatic or dietary in origin, and following it, the body defends itself to restore the balance that has been disrupted. We speak of acute inflammation when the invasion is sudden and of short duration, whereas inflammation is described as chronic when the disorder is repeated and lasts over time.

Acute inflammation is easily identifiable (redness, swelling, heat, pain), such as after a blow or a fall, whereas chronic inflammation is more subtle and difficult to detect. It results in a so-called “low-grade” inflammatory state with variable symptoms: pain, digestive disorders, weight variations, mood disorders, etc.

The link between chronic inflammatory diseases and intestinal dysbiosis is increasingly validated scientifically. The first factor at the origin of dysbiosis is diet. Certain foods very quickly unbalance the intestinal microbiota: fast sugars, gluten (which alters the intestinal barrier), dairy products, red meat, etc.

Modern, highly processed food, with its additives, acidifying products, endocrine disruptors, colourings, pesticides, heavy metals, its lack of fibre and good fatty acids, means that today the adage before starting a meal is no longer “bon appétit” but “good luck”!

The accumulation of risk factors for dysbiosis and therefore chronic inflammation explains why prevention is the most effective weapon for maintaining health. It is more logical and useful to adapt one’s diet in “anti-inflammatory” mode rather than taking anti-inflammatory drugs (which will themselves cause further damage to the digestive wall, stomach, kidneys, liver, etc.). This is why anyone with a chronic inflammatory disease is advised to adapt their diet to this specific eating pattern.

What is the anti-inflammatory diet?

Sugars (and hyperglycaemia) increase the production of pro-inflammatory compounds. Fibres, on the other hand, have a hypoglycaemic effect (by slowing down the passage of sugar into the blood via the digestive wall) and therefore have an anti-inflammatory effect. It is therefore necessary to limit refined sugars (white sugar) and favour foods with a low glycaemic load (fruit, vegetables, legumes, wholegrain cereals).

The consumption of too many acidifying foods also contributes to inflammation. These include animal proteins (meat, dairy products), refined cereals (white flour), coffee and alcohol. This acidification can be compensated for by alkalinising products (fruit and vegetables, sprouted seeds, herbs and spices, algae, etc.).

Fats (or fatty acids) are food compounds that are essential for the body to function properly. However, you have to be careful and know how to differentiate between them: saturated or unsaturated fatty acids, omega 3 or omega 6, vegetable or animal… some are pro-inflammatory in excess (omega 6) and others anti-inflammatory (omega 3). The most important thing, as is often the case, is to strike a balance between each of them (and in particular between omega 3 and omega 6), as well as an appropriate cooking method (beware of overcooking!).

To sum up, the ideal anti-inflammatory plate will be a balanced plate (proteins, carbohydrates, lipids), colourful and varied, made up of more plants, fibres and products rich in omega 3, less salt and animal proteins, and only wholegrain cereals and sugars (not refined).

It is also recommended to consume raw (unprocessed, self-cooking) and local products (in short circuits and from organic farming) as well as products from the omega 3 chain (eggs from animals fed on flaxseed for example). It is also essential to take time to eat, to chew more before swallowing and to hydrate more regularly.

Read also : The Microbiota

LUNA helps you :

The LUNA AGENDA feature allows you to use your menstrual cycle data to

Predict your period and know the day of ovulation to predict or avoid pregnancy.

Allows you to evaluate your fertility potential according to your age for information purposes, and to follow your fertility period according to your menstrual cycle. You can also record your temperature readings within LUNA.

Why is an anti-inflammatory diet recommended for women with endometriosis?

Endometriosis is a fairly typical example of a chronic inflammatory disease that is difficult to diagnose and often looked down upon by health professionals. In the management of endometriosis, hormonal treatment is indicated to limit the evolution of the disease and its consequences on the daily life and fertility of the patients affected. The anti-inflammatory diet will, for its part, reduce digestive symptoms, premenstrual syndrome, chronic fatigue and pain (joint, tendon, muscle, etc.) by tackling the inflammatory component of the disease.

Translated with www.DeepL.com/Translator (free version)

Read also : The Benefits Of Omega 3

Written and scientifically validated by Dr Crest-Guilluy

Editor-in-chief of the SNJMG magazine for several years, she has defended interns in general medicine and has written a book to testify to the conditions of their training.
A graduate in medical psychology, she is an expert in “burn-out” and is trying to have this pathology recognised, to which doctors are particularly vulnerable.

Dr Marine Crest-Guilluy is also specialised in micronutrition and in the treatment of disorders related to the intestinal microbiota.

Having a global approach to the patient, she ensures a follow-up in integrative and functional medicine.

Dr Marine Crest-Guilly offers conventional allopathic treatment but also complementary therapies such as aromatherapy, phytotherapy, gemmotherapy and oligotherapy.