Statement: The content of this article is based on authoritative medical information combined with personal views of the original content, in today's headlines first published on the whole network 72 hours, the end of the article has been marked with the source of literature and screenshots, in order to facilitate everyone's reading and understanding, some of the storylines have fictional components, intended to popularize science health knowledge, please know.
"Can eating fermented foods like yogurt help reduce my arthritis pain?"
Ms. Gao listened carefully to the health talks at the community center, and she was particularly interested in the discussion of fermented foods and took the initiative to ask questions.
The lecturer nodded and said, "It's true, probiotics in fermented foods can improve gut health, and a healthy gut can effectively reduce inflammation in the body. ”
Excited Ms. Gao went home and started trying, and after a few months, she found that her pain had significantly lessened.
Is it really all just because of fermented foods? Or is there a combination of other healthy habits?
Fermented foods and arthritis
Ms. Gao is a teacher in the town, and over the years, Ms. Gao has made a name for herself in the town for her generosity and helpful character.
However, as she grew older, she began to suffer from severe arthritis pain, which made her daily life increasingly difficult.
One morning, Ms. Gao woke up in pain and found herself barely able to get out of bed, moving slowly against the wall, feeling like she was walking on a nail with every step.
Her friend suggested that she try more therapies, but Ms. Gao had already tried various medications and the results were only temporary relief.
One day, a free lecture on healthy eating was held in the local area, and Ms. Gao decided to attend in hopes of finding a new way to relieve arthritis.
During the lecture, a dietitian detailed the benefits of fermented foods, especially how they can help reduce inflammation. The dietitian showed a slide that read, "Eating fermented foods may help reduce inflammation in your body!" ”
"Fermented foods such as yogurt, kimchi and bean paste contain a lot of probiotics that can help regulate your gut health and reduce inflammation," she explains. ”
After listening to this, Ms. Gao felt a glimmer of hope, and after a serious conversation with the dietitian after the lecture, she decided to incorporate fermented foods into her daily diet.
She ate yogurt for breakfast every day, tried adding some pickles for lunch and dinner, and as the weeks passed, she noticed that her joint pain really started to reduce.
Later, Ms. Gao noticed that not only did her joint pain decrease, but her overall vitality also improved, and she began to share her experience with the community.
After a few months, Ms. Gao's joint pain has greatly reduced and she is able to move more freely and actively participate in activities.
Although she knows it's not a panacea, she's sure she's making a positive difference to her health by changing her diet and increasing her intake of fermented foods.
A new hope for fermented foods
Fermented foods are becoming a hot topic, especially the role of fermented foods in scientific research and how they can help reduce inflammation.
During the fermentation process, microorganisms such as lactic acid bacteria convert sugars in food into lactic acid, which not only helps in food preservation, but also enhances the taste and nutritional value of the food.
Probiotics in fermented foods improve the intestinal flora, which is essential for maintaining immune balance. A healthy gut microbiota can help us reduce the body's allergic response to food and environmental factors, which directly affect the formation and regulation of inflammation.
Studies have shown that people who regularly consume probiotic-rich yogurt and other fermented dairy products have lower levels of inflammatory markers.
People who regularly consume kimchi and other fermented vegetables have a significant reduction in chronic inflammatory symptoms. This is mainly due to the specific types of probiotics present in these foods.
If you want to add more fermented foods to your daily diet, you can start by adding some pickles or a small serving of yogurt to each meal.
So, how do these fermented foods work?
Fermented foods with the science of reducing inflammation in the body
Inflammation is the body's natural response to injury or infection, and it helps repair damaged tissues and defend against foreign aggressors. However, when the inflammatory response is overdone or inappropriate, it can lead to several chronic health problems, such as arthritis, cardiovascular disease, and certain types of cancer.
Fermented foods contain a lot of probiotics, which are live bacteria that are beneficial to the human body and can help balance the gut microbiota during digestion.
A healthy gut microbiome environment is essential for regulating the immune system and reducing inflammation.
Probiotics work through a variety of mechanisms, including competitive inhibition of pathogenic bacterial growth, strengthening the intestinal barrier, and modulating local and systemic inflammatory responses through the production of anti-inflammatory compounds such as short-chain fatty acids.
Studies have shown that specific probiotic strains are able to reduce inflammatory markers in the gut, such as C-reactive protein and interleukin 6, which have important implications for reducing inflammation throughout the body.
For example, lactic acid bacteria, commonly found in fermented dairy products, have been shown to regulate the activity of immune cells, thereby reducing the production of inflammatory mediators.
In addition to improving gut health, fermented foods can also provide other health benefits. These foods are often rich in vitamins, minerals, and antioxidants, nutrients that can help reduce inflammation on their own.
For example, kimchi and other fermented vegetables not only contain probiotics, but are also rich in vitamins C and K, which are important nutrients that help with immune function and reduce inflammation.
However, it's important to note that not everyone reacts the same to fermented foods.
Some people may have intolerances or allergic reactions to specific fermented products such as dairy products or certain types of fermented vegetables, which may somewhat negate the potential health benefits of these foods.
It is recommended to try to introduce fermented foods under the guidance of a doctor or dietitian, especially for those with known food sensitivities or digestive issues.
Excessive intake of fermented foods may cause digestive discomfort, such as stomach bloating and upset, especially when increasing the intake of these foods for the first time. It is advisable to gradually increase the intake of fermented foods to allow the gut microbiota to adapt to the new dietary components.
While fermented foods offer a potential way to reduce inflammation in the body, they should be used as part of an overall healthy diet and in conjunction with other healthy lifestyles.
Maintaining adequate sleep, regular physical activity, and stress management remain key factors in maintaining low inflammation and promoting long-term health. Through these approaches, individuals are not only able to reduce inflammation but also improve their quality of life and overall well-being.
Keep your diet varied, and fermented foods should be part of the diet, not all of them.
Eat fermented foods in moderation
Fermented foods are popular for their unique flavor and health benefits. These foods, such as yogurt, kimchi, miso, and sourdough bread, undergo a microbial fermentation process to produce probiotics, vitamins, enzymes, and other beneficial metabolites.
However, excessive intake of fermented foods may also cause certain adverse effects on human health.
Excessive salt intake: Many fermented foods such as kimchi and pickled foods add a lot of salt during the preparation process to promote fermentation and preservation.
Long-term excessive intake of high-salt foods may lead to increased blood pressure and an increased risk of cardiovascular disease. Studies have shown a clear association between a high-salt diet and high blood pressure, as salt affects the body's water balance and the tone of blood vessels.
Gastrointestinal issues: Although the probiotics in fermented foods are beneficial for gut health, excessive intake may cause gastrointestinal discomfort such as bloating, excess gas, or diarrhea.
This is because excessive probiotic intake may alter the balance of the gut microbiota, which can affect the normal functioning of the digestive system.
Histamine poisoning: Some bacteria produce histamine during fermentation, a biogenic amine that can cause allergic reactions.
For people who are sensitive to histamine, ingesting foods high in histamine may cause symptoms such as headaches, rashes, breathlessness, and indigestion, for example, some cheeses, red wines, and fermented sausages have higher levels of histamine and should be consumed with caution by sensitive people.
Potential carcinogenic risk: Some fermented foods may produce trace amounts of carcinogens such as aflatoxins and nitrites during preparation.
These substances are able to form under certain conditions and have been associated with an increased risk of certain types of cancer, particularly of the digestive tract, in some studies.
Interactions: Some chemical components in fermented foods may interact adversely with specific medications.
For example, foods rich in tyrosine may affect the effects of monoamine oxidase inhibitors (an antidepressant) and increase blood pressure risk.
Although fermented foods have many health benefits, including improved gut health, boosting immunity, and promoting nutrient absorption, eating them in moderation is key.
To maintain a healthy diet, consumers should pay attention to the intake of different types of fermented foods, choose options that are low in salt and sugar, and be aware of any possible food allergies or discomforts.
The guidance of doctors and dietitians can also help individuals adjust the amount and type of fermented foods they consume according to their own health conditions.
epilogue
Fermented foods have demonstrated their value in modern medicine by promoting gut health and reducing inflammation, as well as their role in the daily diet.
However, everyone's body condition and response are unique, and fermented foods, while beneficial, should be tried with caution and consumed in moderation.
On the road to health, we should combine scientific guidance and personal experience to find the most suitable lifestyle for ourselves, so that we can protect ourselves.
Information sources:
Eating fermented foods often may reduce inflammation in the body! Doctor's advice: 4 kinds of food to eat more Ajie knowledge popularization
Exploration of the application of lactic acid bacteria in food fermentation Originality