Inflammation is the bodies way of protecting us if we are injured or sick.


It helps the body defend itself and start healing.


Sustained inflammation, however, has been linked to conditions such as heart disease, T2 Diabetes, obesity, asthma and arthritis.


Lifestyle can play an essential role in reducing inflammation and improving our health through diet, sleep, exercise and stress management.


The food we eat can have both a positive and negative effect on inflammation.


Foods that promote inflammation


Sugar and fructose

Found in soda, chocolate, cakes & biscuits and high sugar cereals


Refined Carbohydrates

Found in white bread, rice and pasta, also in cakes & biscuits and soda

Refined carbs have a higher GI.

They encourage the growth of inflammatory gut bacteria.


Processed meats

Found in sausages, smoked meats, ham and bacon

Contain higher levels of AGE’s (Advanced Glycation End Products)

Formed when cooking meats at high temperatures


Trans Fats

Found in processed foods and margarines

Created by adding Hydrogen to unsaturated fats (liquid fats) to make them more solid

Used to extend the shelf life of processed foods

They lower HDL (good) cholesterol levels.

Listed as Partially Hydrogenated Vegetable Oil


Foods that are anti-inflammatory


Just as there are foods that increase inflammation, there are also foods that can reduce it

Partly due to their high levels of antioxidants and good fats.


Omega 3’s – Avocados, olives & olive oil, nuts and fatty fish such as salmon and sardines


Vegetables – Green leafy veggies such as broccoli, kale and Brussels sprouts plus cruciate vegetables like cauliflower


Fruits – Cherries, grapes and berries such as blueberries and strawberries


Plus – Peppers, Tomatoes, Mushrooms, Green Tea, Dark chocolate and raw cocoa

A vegetarian and Mediterranean diet has been linked to reduced inflammation.

And a low carbohydrate diet is particularly good for obesity and T2 diabetes.



Taking some supplements can be beneficial.

Turmeric with isolated Curcumin (the active compound) being most effective


Fish oils





Causes of chronic inflammation include







Untreated injury or infection

Auto-immune diseases

Long term exposure to chemicals and air pollution


Symptoms of chronic inflammation include



Redness and/or swelling

Chest and abdominal pain

Mouth ulcers





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