Inflammation and food

Why you should remove these 6 Things from your diet

Inflammation is a natural response of the body to maintain immunity and fighting infection and heal.

The immune system response to injury with inflammation that cause heat and swelling. Chronic inflammation occur usually without symptoms.

People who have high blood sugar or high blood cholesterol, obesity, heart disease or digestive problem may have some level of inflammation.

While lack of exercise, being overweight, exposure to pollution and stress all contribute to chronic inflammation, you diet is a major effect.

Here are six foods that can raise your levels of inflammation:

1. Sugar: Sugar, fructose and high-fructose corn syrup (sugary drinks, desserts, candy) increase insulin resistance and uric acid levels, injures blood vessels and contain lots of calories, leading to weight gain.

2. Trans Fats: Trans-fat are found in processed and deep fried food and they cause low HDL while raising LDL and cause damaging to cells and then inflammation.

3. Vegetable and Seed Oils: High consumption of omega-6 fats that throws off the balance of omega-6 to omega-3 lead to inflammation. Food that contains omega-6 are oils such as corn, soy, sunflower, safflower, canola and peanut. So moderation is the key to prevent inflammation

4. Refined Carbs: Like white bread, pasta and rice they are high in sugar and they are called high glycaemic index food as the result they cause weight gain and increase risk of gut inflammation.

5. Processed Meats: Sausage, bacon, ham, smoked meats and beef jerky form harmful substances in protein and fat called AGEs (advanced glycation end-products).

These harmful substances are made upon high temperature and lead to inflammation affecting the body and they cause heart disease and cancer.

6. Alcohol: Over consumption of alcohol leads to moving bacteria from the digestive tract and then attacking organs and causing inflammation.

Too much alcohol is harmful so instead you need to have one or two standard-size drinks (5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor) daily to take health benefits instead of harmful effects.

Eat This, Not That

You need to increase intake of antioxidant and anti-inflammatory food to reverse inflammation:

Eat plenty of these anti-inflammatory foods:

· Brightly coloured vegetables like dark green, red, orange and yellow

· Fruits, especially berries, tart cherries and grapes

· Avocados, olives, olive oil and avocado oil

· Whole grains and high-fiber carbohydrates

· Omega-3 fatty fish like salmon, tuna, sardines and mackerel

· Nuts and seeds

· Beans and legumes

· Dark chocolate (85 percent cacao is best)

· Green and white tea (black also has some antioxidants)

· Red wine (in moderation)

· Spices like ginger, turmeric, cayenne pepper and cinnamon

You need to improve your overall health to reduce risk of inflammation so you need to stay active while you need to get enough sleep and drink plenty of water. Don’t forget to manage your stress.

Sources:

https://www.livestrong.com/article/1012058-should-remove-6-things-diet/?utm_source=newsletter&utm_medium=email&utm_campaign=022819_f_thu_curated&c_crid=cta3

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation