Chronic inflammation can occur in some diseases such as asthma, rheumatoid arthritis, type 2 diabetes, psoriasis, and obesity. Research suggests that people with these conditions may have higher levels of inflammatory markers in their bodies. While many factors are involved in inflammation, certain foods can make symptoms worse or worse. Here are foods that can aggravate symptoms. It also discusses inflammation and its impact on health. Finally, anti-inflammatory foods are considered, including vegetables and fruits, and anti-inflammatory diets such as the Mediterranean diet.
Foods that cause inflammation
Many foods can aggravate the symptoms of inflammation. These include sugar, trans fats, refined carbohydrates, and red or processed meats.
According to a 2018 systematic review of several studies, a diet high in sugar may influence chronic inflammation by increasing markers of inflammation in the blood.
In addition, excessive sugar intake can increase inflammatory markers in children and lead to chronic inflammation. The study compared a 46% daily sugar reduction with an 11% reduction in pro-inflammatory markers in 11 children. The researchers suggest that reducing the amount of sugary drinks consumed during childhood may offer health benefits in the future. Another 2018 paper suggests that fructose may cause cellular inflammation. Excess fructose can also increase the amount of fat around the abdominal organs and increase the amount of fat in the liver.
Trans fats can increase inflammatory markers and the risk of chronic inflammation, which can lead to diseases such as diabetes and cardiovascular disease. Trans fats can also increase low-density lipoprotein (LDL) levels and lower high-density lipoprotein (HDL) levels, both of which can increase your risk of heart disease.
Most trans fats are made when manufacturers add hydrogen to vegetable oil. Trans fats may be listed as hydrogenated oil on labels and are found in processed foods, baked goods, fried foods, and margarine.
Refined carbohydrates have a high glycemic index, which can increase a type of protein called advanced glycation end product (AGE) that can increase inflammation.
Refined carbohydrates include white flour products such as:
– white bread and rolls
– White rice
– some cereals
– Red and processed meat
Red and processed meats are high in saturated fats, which can cause fatty tissue inflammation. Red and processed meats are associated with an increased inflammatory response in the body and may increase the risk of colon cancer.
What is inflammation?
There are two main types of inflammation: acute inflammation and chronic inflammation. Acute inflammation is the body’s rapid response to an injury or infection that increases blood flow to the affected area. White blood cells help repair damaged tissue, and acute inflammation usually stops after the injury heals. Chronic inflammation is a long-term condition that can develop gradually over months to years. Causes of chronic inflammation can be:
– prolonged infection
– exposure to pesticides
– autoimmune disorders
– autoinflammatory diseases
– repeated episodes of acute inflammation
– oxidative stress in the body
Risk factors Risk factors for chronic inflammation:
– elderly age
– low testosterone and estrogen levels
– physical and emotional stress
– sleep disorders.
Processed foods, saturated fats, trans fats, and refined sugars can increase the risk of pro-inflammatory molecules being present. This may be especially true if the person is overweight or has diabetes.
How can inflammation affect health?
Inflammation can lead to DNA damage, which can lead to cancer. Chronic inflammation is also associated with inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease, which can increase the risk of colon cancer. Inflammation is often present in people with heart disease and strokes and may be due to plaque buildup in the arteries.
Other inflammatory conditions include:
– chronic kidney disease
– non-alcoholic fatty liver disease
– autoimmune diseases such as lupus
– neurodegenerative diseases such as Alzheimer’s disease
– arthritis and joint diseases
– allergies and asthma
– chronic obstructive pulmonary disease (COPD)
Anti-inflammatory foods and diets
Inflammation is usually part of the body’s healing process and can also help fight disease. However, if a person has recurrent or persistent mild inflammation, certain foods and diets can help reduce symptoms.
While foods high in sugar or processed foods can exacerbate inflammation, a healthy diet based on fresh foods like vegetables and fruits can help reduce symptoms.
Foods that may have an anti-inflammatory effect include:
– Fruits and vegetables: Many fruits and vegetables, such as berries, apples, and cruciferous vegetables, are rich in antioxidants and polyphenols, which can have anti-inflammatory effects.
– Fiber: Increasing dietary fiber may help reduce levels of some inflammatory cytokines.
– Oily fish: Some types of oily fish contain omega-3 fatty acids, which can help reduce inflammatory protein levels in the body.
– Nuts: Some nuts may help reduce the risk of heart disease and diabetes.
– Turmeric: The curcumin in turmeric can help improve inflammatory conditions.
The Mediterranean Diet: The Star of Anti-Inflammatory Diets
In addition to healthy eating, some people may find that certain diets have a beneficial effect on inflammation. The Mediterranean diet may have strong anti-inflammatory effects, protecting the body from symptoms of chronic inflammatory diseases such as cancer, diabetes, and metabolic syndrome.
This diet can also help relieve symptoms and reduce the effect of inflammation on the cardiovascular system.
The Mediterranean diet includes:
– high consumption of plant foods, including fruits, vegetables, nuts, seeds, legumes and olive oil
– moderate consumption of fish, seafood, yogurt, cheese and milk
– low consumption of red meat and processed meat
– low consumption of foods high in sugar
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