How To Prevent Inflamation
We tend to ignore our bodies when it is screaming for help. So why not start to listen to what it's telling us. Even though inflammation is natural that helps the body from harm and heal. It can become harmful when it becomes chronic inflammation. The worst part it can last for weeks, months, or worse YEARS- which could lead to even more health problems.
Before you ask what exactly is inflammation I'll expalin. Inflamation is your body's way of protecting itself from infection, illnesses, or injuries. As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection. Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling
On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer
Chronic inflammation can also happen when people are obese or under stress
When doctors look for inflammation, they test for a few markers in your blood, including C-reactive protein (CRP), homocysteine, TNF alpha, and IL-6.
Now this may sound like words strung together in terms you're not used too. So lets get to how we can prevent this from being an oocurance.
FOODS TO AVOID
Processed Meats: Bacon, cold cuts, hotdogs, fast food chicken nuggets, beef jerky, pepperoni, breakfast sausage, pancetta, fast food hamburgers, deviled ham, vienna sausage, and canned corned beef hash. There’s no clear definition -- it’s more of a description -- but if you smoke it, salt it, cure it, or add preservatives to it, it’s probably processed. People who eat a lot of these kinds of meats are more likely to get heart disease, diabetes, and even certain kinds of cancer, thanks to all the salt, fat, and chemical preservatives.
Red Meats: Uncured red meat — such as steak or burgers — is less harmful to your health than processed meat, especially if you purchase the certain varieties, says Kirshner. He recommends choosing grass-fed, organic varieties, which contain fewer pesticides, fertilizers, and other chemicals.
Sweetened foods: Food high in added sugar includes candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries and certain cereals. Consuming a diet high in sugar and high-fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effect of omega-3 fatty acids.
Alcohol: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
How To Reduce Inflammation:
Follow a Mediterranean diet:
Eat plenty of different colored fruits and vegetables ‘Our bodies face daily environmental challenges and this triggers inflammatory processes, often caused by free radicals,’ says clinical dietician Dr Bridgette Wilson. ‘These are like little fires and I describe antioxidants in fruit and veg as firefighters that put them out.’
Up your intake of omega 3s:
Aim for two to three portions of oily fish each week, plus nuts and seeds – fatty acids can reduce the risk of inflammation.
Limit your intake of processed foods:
Saturated fats, trans fats, fried foods, sugary drinks, red meat and processed meat can all increase inflammation.
Eat good fats:
Monounsaturated, such as those in olive oil, reduce bad cholesterol or low-density lipoproteins (LDL) and increase good cholesterol or high-density lipoproteins (HDL),’ says Dr Wilson. ‘LDL is proinflammatory as it deposits plaques that stimulate arterial inflammation.’ However, even good fats should be eaten in moderate amounts.
Focus on fiber:
‘Research indicates that a high-fibre diet is anti-inflammatory, whereas a diet high in fat or protein raises inflammation,’ says Dr Wilson. ‘Fibre promotes good bacteria in the gut and also lowers cholesterol. Eat more oats, beans and pulses.
Choose low GI foods:
‘High levels of insulin after a meal can be proinflammatory,’ says Dr Wilson. ‘So eat low-GI foods, such as wholegrains and sweet potato, instead of refined carbohydrates, such as white rice.’
Enjoy coffee, dark chocolate and red wine
A review in the British Medical Journal states that coffee is packed with antioxidants and is anti-inflammatory, while the flavonoids found in cacao are extremely potent antioxidants and anti-inflammatory agents. It’s true that excessive alcohol consumption can be inflammatory, but red wine contains anti-inflammatory polyphenols, so enjoy it in moderation.