Inflammation is a natural process that is necessary to aid your body in the healing process and protect itself from harm. However, it can become chronic inflammation lasting for an extended period and cause numerous health issues.
You can reduce and prevent this by choosing foods with anti-inflammatory properties and various supplements for inflammation. If you are looking for ways to reduce inflammation and enhance your overall health, you will want to learn more about what may be causing inflammation and how your diet plays a role.
Basic Definition
Inflammation is your body’s way of guarding against infection, injury, or illness. During this time, your body is increasing the production of white blood cells, cytokines, and immune cells—each helping to fight off any potential infection.
Meanwhile, you may not notice any apparent symptoms if you are suffering from long-term inflammation. Still, it can cause issues later on, such as heart disease, diabetes, cancer, and fatty liver disease.
Various Causes
With so much at risk, it is crucial to understand what may be causing inflammation. A lot of it has to do with your lifestyle and habits. For example, if you consume large amounts of sugar or high-fructose corn syrup, your body has a higher chance of developing chronic inflammation. It has also been found that consuming high amounts of refined carbs, like white bread, can also cause inflammation as well as insulin resistance.
Consuming a lot of prepackaged foods that have a high amount of trans fats is also a primary culprit for inflammation as well as damage to your endothelial cells, which line your arteries. Another potential cause is the use of vegetable oil, which is used in many processed foods. It can lead to an imbalance of omega-6 to omega-3 fatty acids in your body which has been shown to promote inflammation.
Finally, excess consumption of alcohol and living a sedentary lifestyle are also major causes of inflammation.
How Your Diet Plays a Role
Since most causes for inflammation seem to be centered around consuming foods, it is unsurprising that your diet plays a significant role.
The best types of foods you should be consuming are the ones that contain antioxidants and are more nutrient-dense. Antioxidants help reduce levels of free radicals, which are a natural part of your metabolism and, if not held in check, can cause inflammation.
Your diet should consist of a balance of proteins, fat, and carbs for each meal. Ensuring your body gets the proper vitamins, minerals, fiber, and water is also good. One diet proven to have excellent anti-inflammatory properties is the Mediterranean diet. You can also choose a low-carb diet to help, which is suitable for those with metabolic syndrome.
Avoid These Foods
Now that you know how your diet plays a role in inflammation, it is time to determine which foods are best to avoid. A few have been shown to increase your risk of chronic inflammation.
Refined carbs are a major food to avoid. These include foods such as white bread and pasta. You should also avoid consuming large amounts of desserts, such as cookies, cake, candy, and ice cream, as well as certain beverages that are higher in sugar. Processed meat is another, such as hot dogs, sausages, and bologna.
Each of these foods, in excess, has the potential to cause chronic inflammation in your body.
Eat These Foods
On the other hand, you should consume several foods if you are looking for foods with anti-inflammatory properties.
The first is relatively apparent, vegetables and fruits. Specifically, broccoli, kale, and Brussels sprout for vegetables. Meanwhile, fruits that are deep in color, such as blueberries, grapes, and cherries, are the best choices.
Foods that are higher in healthy fat are also a good choice. These include foods such as olives or avocado. Fish like salmon, sardines, herring, or mackerel are also excellent choices, as are various nuts, such as almonds. Other suggestions for foods with anti-inflammatory properties are dark chocolate, peppers, and green tea.
Inflammation is a natural occurrence in your body, but when left unchecked has the potential to become chronic. This is why it is vital to understand how your diet plays a role.
