The anti-inflammatory foods that improved my digestion in 5 days

I’d heard the buzz around anti-inflammatory foods but I’d never paid it much attention. That changed during a five-day stay at SHA’s Rebalance & Energise programme in Cancún, Mexico, where I lived out the anti-inflammatory lifestyle in full. To my surprise, I left not only with glowing skin and a calmer gut, but with a sense of how small, consistent changes to my diet could have lasting effects. 

I had lived with digestive issues for years. Bloating, constipation, colitis and heartburn. At SHA, everything from my meals to my sleep and treatments was recalibrated. And it worked. I felt the difference almost immediately. As SHA’s expert nutritionist, Nelly Victoria Gutiérrez, told me, chronic low-grade inflammation often shows up in ways we miss.

“If you have symptoms such as persistent fatigue, digestive problems, joint pain, frequent allergies, mood swings, rosacea, acne, mental fog, or hormonal imbalances, it’s likely that your body is suffering from some inflammation,” she explained.

I arrived a little sceptical, but within five days, I noticed remarkable changes. My digestion felt smoother, my mood more stable, my skin clearer and my allergies noticeably better. At SHA, I learned that nutrition works best when supported by other habits too—consistent sleep, acupuncture, therapeutic massages and even certain in-clinic treatments all played a role. But the dietary shifts were the ones I took home. They’re the reason I still feel better long after I left.

The benefits of eating anti-inflammatory foods

According to Gutiérrez, eating anti-inflammatory foods help reduce chronic inflammation and improve overall health. Some of the key benefits include:

1. Better digestion and immunity
2. Hormone balance and improved metabolism
3. More energy and mental clarity
4. Calmer skin and joints
5. A more diverse gut microbiome
6. Lower risk of cardiovascular and autoimmune conditions

Reducing inflammation, she added, also supports healthy ageing by improving how cells function and lowering oxidative stress.

What to avoid on an anti-inflammatory diet

While individual plans should be personalised, some ingredients are typically left out. These include:

1. White sugar and refined flour
2. Ultra-processed snacks and packaged foods
3. Artificial sweeteners and preservatives
4. Trans fats, processed meats and conventional dairy
5. Alcohol, soft drinks and energy drinks
6. Excess caffeine and fast food

White bread, sugary breakfast cereals and fried snacks are also best avoided.

What breakfast looks like on an anti-inflammatory diet

At SHA, breakfast became something to look forward to. Each meal was designed to fuel the body without causing inflammation. A few options I tried:

• Baked oats with apple, cinnamon and turmeric
• Chia pudding with almond milk and berries
• Rice porridge with stewed pear and almonds
• Coconut yoghurt with plum compote and flaxseeds
• Rice toast with avocado and arugula

Herbal teas like ginger and fennel were served alongside to support digestion and energy levels.

How long it takes to feel a difference

Gutiérrez explained that most people begin to notice changes within the first week. Digestion and energy often improve in three to seven days. Visible inflammation, such as skin breakouts or puffiness, tends to reduce in three to four weeks. Long-term benefits to immunity, hormones and metabolic health usually appear after two to three months.

I left SHA with a lighter body and a clearer mind. More importantly, I left with a better understanding of how food shapes how we feel. Anti-inflammatory foods may not be a magic fix, but they made space for a version of myself I hadn’t met in a while.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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The Health Benefits of Eating Avocados

Smooth, creamy and flavorsome, avocados provide a unique and versatile addition to numerous dishes and healthy snacks. They can liven up a salad or soup, and provide a fantastic dressing for any sandwich. But the avocado's unique taste and interesting texture are not the only features that ensure they stand out from other fruits. They also have unusual nutritional makeup which provides some incredible health benefits that will make you want to add them to your regular diet.

Numerous studies have shown that a diverse range of nutrients present in avocados offer a wide range of powerful health benefits. Here are 10 reasons to add avocados to your weekly diet, all of which have been supported by scientific research. 

 

1. They Contain Loads of Goodness

Avocados are extremely nutritious and contain abundant levels of a whole range of nutrients, including over 20 vitamins and minerals. A single, 100 gram (3.5 oz) serving of avocado will provide you with: 

 

 • 26% of your recommended daily levels of vitamin K, which is important for strong bones and heart health. 

 

• 20% of your recommended daily levels of folate, which is important for the formation of blood cells in your bone marrow. 

 

• 17% of your recommended daily levels of vitamin C, which is important for supporting the immune system, heart, eyes, and skin. 

 

• 14% of your recommended daily levels of vitamin B5, which is important for allergy avoidance among other benefits. 

 

• 13% of your recommended daily levels of vitamin B6, which helps various systems in the body, including the circulatory, digestive, immune, nervous and muscular systems. 

 

• 10% of your recommended daily levels of vitamin E, which encourages healthy skin and eyes. In addition to these, it also contains smaller amounts of magnesium, manganese, iron, zinc, vitamin A, and phosphorus. Avocados really are a hotbed of essential nutrients! 

 

2. They Provide Friendly Fats

Avocados are one of the fattiest plants on the planet, but while the word 'fat' has negative connotations, not all fat is bad for you. In fact, the body needs a certain amount of 'friendly' fat to function properly. Avocados are high in polyunsaturated fats, which have been shown to reduce blood cholesterol levels and lower the risk of heart disease. Avocados are also rich in Oleic Acid, a fatty acid that is credited with providing many of the health benefits of olive oil.  

 

3. They Help Maintain Your Vision

Avocados are high in anti-oxidants including two nutrients called lutein and zeaxanthin, which are essential for good eye health. Studies have shown that these ingredients significantly reduce the risk of cataracts. They have also been shown to help protect you from macular degeneration, the most common cause of vision reduction or loss among people over the age of 65.

4. They Can Reduce the Risk of Heart Problems

Heart disease is the most common cause of death in the West, and there are a number of triggers that can cause it to develop. Increased levels of cholesterol and triglycerides are high on the list of common causes, and the consumption of avocados has been shown to help control levels of both. One study tested two groups of people, one group that had been instructed to eat avocados, and one group that was not. Results showed that those who ate avocados reduced blood triglycerides by up to 20% and lowered harmful cholesterol by as much as 22%.  

 

5. They Are Great Anti-Inflammatories

The omega-9 fatty acids found in avocados are anti-inflammatory, which can help balance out the negative, inflammatory effects of the unsaturated fats found in various processed foods and dairy products. They also contain high levels of nutrients called phytosterols, which also have powerful anti-inflammatory properties, and are highly recommended for people who suffer from arthritis and osteoporosis. If that wasn't enough, the phytosterols combine with oleic acid to provide proven protection against UV damage and inflammation of the skin cells. Avocados can, therefore, be considered something of an anti-inflammatory super-food!

6. They Can Help Digestion

Another nutrient avocados contain in abundance is fiber, which is associated with weight loss, blood sugar regulation and better digestion. Avocados contain an unusually high amount of fiber, with each 100 gram (3.5 oz) serving containing around 7 grams of fiber, which is 27% of the recommended daily amount. A high fiber diet can help food pass through the digestive system more easily, maintaining the health of your colon, while reducing feelings of bloatedness.  

 

7. They Are A Great Source of Potassium

Potassium takes an essential role in the generation of the electrical pulses that keep your heart beating, and also helps keep your muscles moving and your nerves working. Studies have shown that potassium deficiencies can be linked to heart problems, kidney disease and increase the risk of a stroke. Bananas are often held up as one of the best sources of potassium, but guess what? Avocados contain more potassium per 100 gram (3.5 oz) - providing 14% of your recommended daily amount, compared to the 10% offered by bananas. 

 

8. They Help You Absorb Nutrients from other Foods

When you eat healthy foods, it is important to ensure that your body absorbs as much of the goodness as possible, and this absorption process sometimes needs some help. Many key nutrients actually need to combine with fat to be utilized successfully, including vitamins A, D, E and K, and the hugely beneficial antioxidant carotenoid. Carotenoids are found in leafy greens, carrots, and sweet potatoes, all vegetables which contain very little fat. Studies have shown that if you add an avocado when you eat these foods, carotenoid uptake can increase up to 15 times over.

9. They May Help Prevent Cancer

Although research is in its infancy, there is some evidence that avocado consumption can be beneficial in preventing certain types of cancer. A 2007 study published in the journal Seminars in Cancer Biology found that phytochemicals contained within avocados could encourage cancer cells to stop growing. Other research has suggested a link between avocados and reduced risk of mouth, skin and prostate cancer. The potentially powerful benefits of avocados in this regard are linked to their unique mix of antioxidant and anti-inflammatory properties.  

 

10. They Can Help Regulate Blood Sugar Levels

Because they are low in carbohydrates and sugars when compared to other fruits, avocados can help maintain blood sugar levels. Their high fiber content is also important in this regard. A large portion of any fiber-rich food eaten will pass through the digestive system intact, and this means they are less likely to cause a spike in blood sugar levels. People who have type 2 diabetes are often told to include plenty of fiber in their diet, and avocados are a great source.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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