Healthremedy123.com – Inflammation is your body’s first response to an injury, infection or a foreign invader. If left unchecked, inflammation can be a serious threat to your health.
How to Reduce Inflammation and Help You Feel Better
But there are a few things you can do to reduce inflammation and help you feel better overall. Let’s explore what foods cause inflammation and what anti-inflammatory foods you should be eating. Inflammation is a natural process that your body uses to repair damage or infection. However, it’s not good for your health when it’s chronic.
A diet that includes too much sugar increases inflammation and leads to problems like weight gain, cardiovascular disease, and diabetes. The American Heart Association recommends eating a healthy diet that consists of vegetables, fruits, and whole grains. While all forms of sugar are bad for you, the type you get from processed foods is especially detrimental. Added sugar is made up of simple carbohydrates that quickly metabolize and cause rapid spikes in blood sugar levels, says Dubost.
Rather than simple carbs, you’re better off eating complex carbohydrates, such as those found in fruits, vegetables, whole grains and bread. These take longer to digest and provide steady energy. While it’s true that consuming too much sugar increases inflammation in the body, experts say it doesn’t mean that you can’t eat something sweet now and then. Just be sure to choose low-sugar options, such as honey and molasses.
The Body Can Experience Chronic Inflammation Without Injury
Inflammation occurs when your immune system reacts to injuries or other health threats, such as bacteria and viruses. It produces special chemical messengers that fend off pathogens and heal or repair damaged tissues. However, the body can become chronically inflamed without an actual injury or threat. This can lead to long-term health problems, including diabetes and heart disease.
Researchers believe this may be due to genetic factors, which can make some people more susceptible to inflammation. This is why some diets advise against eating dairy products as they are often associated with inflammation. Despite this belief, a 2021 systematic review analyzing the effects of dairy on inflammation found that consuming a moderate amount of dairy foods can have a slight anti-inflammatory effect. This is also true for healthy individuals who do not have any inflammatory diseases.
Vegetable oil is a type of oil made from plants and is used for cooking, baking, and in some processed foods. These oils are typically light in color and odor and are neutral in taste. Some vegetable oils are high in omega-6 fatty acids and can cause inflammation in the body. They also contribute to weight gain, obesity, and other health problems.
Meat Can Cause Inflammation In The Body
In addition, vegetable oils can oxidize when heated, which can promote the growth of cancer cells and clog the arteries. Ideally, you should cook with natural cooking fats like butter, ghee, tallow, lard, coconut oil or olive oil. If you have to use vegetable oils, purchase them in dark glass bottles and store them away from heat sources. If they become rancid, discard them.
There is no doubt that meat (especially red meat) can cause inflammation in the body. It has been linked with several diseases including heart disease, cancer and diabetes (2). However, consuming it in moderation is not a problem. It is important to choose lean cuts of meat and cut down on processed meats that are high in saturated fat.
Another factor in the link between meat and inflammation is advanced glycation end products (AGEs). It has been shown that those with PCOS who eat a diet low in AGEs are less likely to develop chronic inflammation and have improved hormonal profiles. It is not recommended to avoid all meat, but you should try to limit your intake of it to the recommended serving size on the label. It is also a good idea to eat more plant-based foods like vegetables, fruits, and beans to reduce inflammation.
Triggs, C. M., Munday, K., Hu, R., Fraser, A. G., Gearry, R. B., Barclay, M. L., & Ferguson, L. R. (2010). Dietary factors in chronic inflammation: food tolerances and intolerances of a New Zealand Caucasian Crohn’s disease population. Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis, 690(1-2), 123-138.