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So… what exactly is inflammation?
Inflammation is your body’s way of protecting itself from infection, illness, or injury.
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.
What Causes Inflammation?
Certain lifestyle factors, especially habitual ones…
Can cause inflammation.
Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful.
These garbage foods can lead to insulin resistance, diabetes, and obesity.
Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity.
What’s more, eating processed and packaged foods that contain trans fats has been shown to promote inflammation as well.
Vegetable oils used in many processed foods are another probable cause of inflammation.
Using vegetable oils (like canola or saffron oil) may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation.
Excessive intake of alcohol and processed meat can also have cause inflammation to spike in your body.
Additionally, an inactive lifestyle that includes a lot of sitting is a major non-dietary factor that causes inflammation.
You need to get off the couch or your office chair… even if it is for 15 or 20 minutes every day.
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Anti Inflammatory Foods
If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods.
Base your diet on whole, nutrient-dense foods that contain antioxidants — and avoid processed products.
Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal.
Make sure you also meet your body’s needs for vitamins, minerals, fiber, and water.
One diet considered anti-inflammatory is the Mediterranean diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6.
A low-carb diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome.
Regardless of the diet you choose, you want to consider adding the anti inflammatory foods below …
Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
Fruit: Especially deeply colored berries like grapes and cherries
High-fat fruits: Avocados and olives
Healthy fats: Olive oil and coconut oil
Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
Nuts: Almonds and other nuts
Peppers: Bell peppers and chili peppers
Chocolate: Dark chocolate
Spices: Turmeric, fenugreek, cinnamon, etc.
Tea: Green tea
Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
Inflammation is a major cause of body aches, pain, and stiffness.
So use the tips above to limit your inflammation as much as possible.
One other good tip you should check out is below.
Click the link and check out the article…
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