Elisa Blázquez, nutritionist and expert in integrative medicine, This Thursday in Madrid he presented his new book ‘Take the reins of your health’ (Espasa publishing house) where it offers an innovative and accessible perspective for those who want to improve their physical and mental well-being through food. Her approach goes beyond traditional diets, focusing on the importance of understanding our body from the inside. Throughout the 280 pages, the expert explains how small decisions related to food, rest and connection with our environment in daily life can generate long-term changes in health.
The author highlights in her work the direct relationship between diet and chronic inflammationa growing problem in modern society due, among other things, to the excessive consumption of ultra-processed foods. Through an approach based on anti-inflammatory nutrition, it guides us in identifying the key foods that help strengthen the intestinal microbiota, improve digestive health and reduce inflammation in the body, thus contributing to the prevention of chronic diseases.
Throughout this book, practical and realistic strategies are proposed to initiate a change in healthy habits, highlighting the importance of health education and the personalization of each action plan based on individual needs. In this interview, he explains to OKSalud how food can become a powerful tool to improve both our physical and mental healthand offers us essential keys to ensure that these changes are maintained sustainably over time.
QUESTION.- Why do you consider chronic inflammation to be a growing problem and how is it related to the current diet?
ANSWER.- Chronic inflammation is a problem that is increasing and is closely related to what we eat. The modern diet is often full of ultra-processed foods, sugars and trans fats, for which our body is not prepared and causes a constant state of alert, generating low-grade inflammation that over time becomes the origin of many diseases. These foods promote the release of pro-inflammatory substances and unbalance the intestinal microbiota, which affects the immune system and aggravates inflammatory conditions. Changing the way we eat is essential to breaking this cycle.
Q.- What type of diet helps improve the intestinal microbiota and what effects does it have on disease prevention?
A.- To improve the intestinal microbiota, it is important to consume a diet rich in prebiotic fiber, including fruits, vegetables, legumes and whole grains. Fermented foods, such as kefir, yogurt, sauerkraut or miso, which provide live probiotic bacteria, are also beneficial. Maintaining a healthy microbiota strengthens the immune system, reduces systemic inflammation and reduces the risk of chronic diseases such as autoimmune, digestive, dermatological, metabolic or even neurological diseases. But not only that, having a healthy microbiota is essential to have quality of life and prevent everyday symptoms such as tiredness, fatigue, poor digestion, intolerances, etc.
Q.- What foods should we avoid to reduce inflammation and what benefits can we expect?
A.- To reduce inflammation, we must avoid added sugars, trans fats, refined vegetable oils (such as sunflower or corn), ultra-processed foods, highly processed meat, and refined flours. Eliminating these foods from our diet is the first step, but the modulation of inflammation is not only achieved with that, our rest, physical activity, stress, environmental toxins and, of course, eating a very nutritious diet also matters. antioxidant and natural. All of this can lead to improved immune system function, a reduction in the risk of chronic diseases, and greater stability in energy levels and mood.
Q.- What are the key foods that we should include to prevent chronic inflammation?
A.- Anti-inflammatory foods include fish rich in omega-3s (such as sardines or anchovies), colorful fruits and vegetables, nuts and seeds, extra virgin olive oil, and spices such as turmeric and ginger. It is also very important to have optimal levels of vitamin D. And it is essential that we also have an organized schedule pattern and that we include digestive breaks that promote the health of the microbiota, the so-called intermittent fasting, not only influences what I eat, but also how I eat it. Including these foods and habits in the diet contributes to modulating inflammation and protects the body against oxidative stress and degenerative diseases.
Q.- What impact do ultra-processed foods have on the balance of the microbiota and digestive health?
A.- Ultra-processed foods can alter the balance of the intestinal microbiota by reducing bacterial diversity and promoting the growth of pathogenic bacteria. Furthermore, ultra-processed products are products, because we cannot call them foods, rich in additives and these overload the system, they are substances that we must eliminate.
Certain artificial sweeteners, such as sucralose and aspartame, can decrease the diversity of beneficial bacteria in the intestine and promote the growth of pathogenic bacteria. This not only affects digestive health, but is also linked to an increased risk of developing metabolic diseases such as type 2 diabetes and obesity.
Q.- How can a change in diet generate long-term improvements in physical and mental health?
A.- A change in diet can lead to substantial improvements in long-term physical and mental health. Adopting a natural, nutrient-rich diet can help reduce inflammation, improve cognitive function, mood, and strengthen the immune system.
Some immunonutrients such as omega 3, vitamin D, tryptophan or magnesium have a decisive impact on our mood and neuronal health. There are also metabolites that we produce in the intestine thanks to the fermentation of fiber, such as butyrate, which is essential for improving our cognitive functions.
Q.- Does diet have a real impact on mental health and stress?
A.- Diet has a great impact on mental health and stress management. Nutrients such as omega-3 influence neuroinflammation, the production of neurotransmitters and are beneficial in depression and anxiety. The brain also requires correct nutrition and is completely linked to our intestine, a leaky intestine means greater toxicity at the brain level. We usually see in consultation how digestive disorders greatly alter the mood.
In stress management, diet also influences since with a poor diet we can feel more tired, have worse performance, be more disconcerted and fatigued, leading us to a state of constant alert and poor stress management.
Q.- How do you propose to start a change in healthy habits? And what strategies do you recommend to maintain these changes in the long term?
A.- To start a change towards healthy habits, I recommend starting with small changes, such as including more vegetables in each meal, reducing sugar consumption, increasing the intake of natural and unprocessed foods or avoiding constant snacking and extending overnight fasts. The key to maintaining these changes in the long term is consistency and planning, you don’t have to do it all at once, better step by step. Setting realistic goals, maintaining a positive mindset, and seeking professional or social support are important strategies for success. Furthermore, the approach must be flexible and adapted to each person, prioritizing enjoyment and well-being in the change process.