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.
Supplements
Taking some supplements can be beneficial.
Turmeric with isolated Curcumin (the active compound) being most effective
Ginger
Fish oils
Garlic
Resveratrol
Spirulina
Causes of chronic inflammation include
Diet
Smoking
Stress
Alcohol
Obesity
Untreated injury or infection
Auto-immune diseases
Long term exposure to chemicals and air pollution
Symptoms of chronic inflammation include
Pain
Redness and/or swelling
Chest and abdominal pain
Mouth ulcers
Fever
Fatigue
Rashes
If you like this why not check out Health Benefits of Fibre – Foods to Eat