While medicine is often necessary to reduce chronic inflammation, some people can see major improvements by making simple changes to their diet. Let's take a look at some of the do's and don'ts when building a diet to fight inflammation.
If you've ever torn a muscle or cut your hand, you've experienced inflammation. Inflammation is your body's natural response to injury and infection — it's a defense mechanism that triggers your immune system to start the healing process. The problem with inflammation is that it can last longer than it needs to — and the lingering symptoms can cause additional health concerns.
There are certain autoimmune disorders and other factors that can cause your body to experience long-term, chronic inflammation — causing your body to attack healthy tissue. Other common causes include exposure to toxins (such as pollution or industrial chemicals) and lifestyle factors (such as smoking, lack of regular movement and obesity). Luckily, you can often control and reverse inflammation through a healthy, anti-inflammatory diet. For each food that causes or worsens inflammation, there are some great alternatives that can do the opposite.
Foods that cause inflammation
Refined carbohydrates. Foods like white bread, pastries, pasta, sweets, and breakfast cereals that contain refined carbs.
Fried foods. Combining foods high in fat and high in carbohydrates can be a double whammy on your inflammatory response.
Soda and sweetened drinks. Sugar is a quick way to increase inflammation, and soda is chock full of it.
Red meat. Burgers, steak, and processed meats like hot dogs and sausage are high in saturated fats, which are known to cause inflammation.
Trans-fatty foods. Chips, baked goods, popcorn, frozen pizza, and other similar foods often contain trans fats. Foods with trans fats increase the amount of harmful cholesterol in the bloodstream.
Inflammation can happen in response to several triggers. Some of which, like injury and pollution, are hard to prevent. However, you have much more control when it comes to your diet. To keep inflammation at bay, minimize your consumption of foods that trigger it.
Anti-inflammatory foods
Berries. Berries — such as strawberries, raspberries, blueberries and blackberries — are full of vitamins and antioxidants called flavonoids that can help fight inflammation.
Fatty fish. Omega-3 fatty acids — found in salmon, sardines, anchovies, herring, mackerel and more — are part of a healthy diet associated with lower levels of inflammation.
Olive oil. Virgin olive oil contains phenolic compounds that possess similar anti-inflammatory properties to over-the-counter solutions, such as ibuprofen.
Tomatoes. Lycopene, a potent antioxidant that helps with inflammation, is found in tomatoes.
Avocados. These are a great source of healthy monounsaturated fat and antioxidants, which have anti-inflammatory properties.
Mushrooms. Mushrooms are rich in anti-inflammatory components, such as polysaccharides, phenolic and indolic compounds, mycosteroids, fatty acids, carotenoids, vitamins and biometals.
Peppers. Spicy peppers and sweet bell peppers contain the chemical compound capsaicin, which is known to help reduce inflammation.
Green tea. Tea has antioxidants called catechins that reduce inflammation. Green tea contains EGCG, which is the most powerful type of catechin.
Turmeric. The main active component of turmeric — curcumin — not only gives the spice its yellow color, but also has anti-inflammatory properties.
Dark chocolate. Flavanols are responsible for chocolate's anti-inflammatory effects and (in moderation) help keep the cells that line your arteries healthy.
Even low levels of chronic inflammation can lead to disease. Luckily, you can reduce inflammation and its effects by adding a variety of different anti-inflammatory foods to your daily diet. The key is not waiting too long before making the change. Consult with a doctor to tackle inflammation once and for all.
This article first appeared in the March 2022 edition of the HealthPerks newsletter.
Additionally, eggs contain cholesterol, a type of fat that can promote inflammation in the body. However, this is typically only seen in individuals with insulin resistance or other metabolic conditions ( 12 ). Overall, specific research on eggs' effects on inflammation and arthritis symptoms is limited.
Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, say nutrition experts from Johns Hopkins University School of Medicine.
Bananas contain anti-inflammatory components that could have a significant impact on human health. One such component is bromelain, an enzyme known for its anti-inflammatory properties [5]. Bromelain has been studied for its potential to reduce inflammation and alleviate symptoms in conditions such as osteoarthritis.
A 2021 review suggests that eating purple potatoes may, in fact, reduce inflammation and DNA damage. These species contain high levels of antioxidants, which may prevent cell damage. Potatoes also contain high amounts of chlorogenic acids (CGA), which may help reduce high blood pressure and the risk of type 2 diabetes.
Berries: Strawberries, blueberries, raspberries, blackberries and other types of berries are packed with fiber, antioxidants and potent phytochemicals such as anthocyanins that help reduce inflammation.
Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.
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