Pro-inflammatory foods are those foods that create stress in the body by activating pathways that lead to tissues injuries and inflammation. Nutritionists believe that when you eat pro-inflammatory foods, you will not only aggravate the existing inflammatory conditions like arthritis but you will also increase the risk of getting other diseases like diabetes, cancer and heart disease.
Some pro-inflammatory foods to avoid include:
How to reduce body-inflammation using natural and alternative approaches!
You can reduce inflammation by eating in the right way. It is advised that you eat lots of vegetables especially the dark green leafy vegetables, and raw fruits like cucumbers, avocados and olives. Eat beans, nuts, fish oil, hemp oil, olive oil and coconut oil. Avoid hydrogenated fats such as margarine because they are unhealthy. Add essential fatty acids to your diet. It is recommended that you take omega 3 fatty acids because they are in short supply in our modern society.
Eat foods that are high in antioxidants. Antioxidants are very important because they help to improve digestion and circulation and also reduce inflammation in the body naturally. Many diseases and conditions such as cancer, hypertension, high blood pressure, cataracts and gastrointestinal disorders can be avoided by eating foods that are high in antioxidants 5 - 9 times a day.
Ensure that you drink plenty of water because it will keep your body hydrated and also helps in digestion.
Exercising for 30 - 60 minutes 3 - 5 times a week will actually help you to reduce body weight from exerting pressure on the joints and ligaments. When there is less pressure on joints and ligaments, it means less inflammation in your body.
If you avoid pro inflammatory foods in your diet by eating the right foods, you will not only feel better, but you will also slow down the aging process.
Inflammation forms part of your body's natural immune response. Research links chronic inflammation like in rheumatoid arthritis to heart diseases, dementia in the aged, chronic pain and inflammatory bowl diseases.
The type of food you prefer to eat can reduce or increase inflammation. Some of the pro-inflammatory foods include:
Trans fats form part of pro-inflammatory foods due to their damaging effect on cells found in the lining of your blood vessels and their double whammy impression. They increase bad cholesterol levels and lower good cholesterol levels. They also cause resistance to insulin and obesity. Fast foods, deep fried foods, commercially baked foods and those with margarine and hydrogenated oil have a a high content of trans fats.
Too much sugar in the body may cause inflammation, tooth decay, obesity, type 2 diabetes and metabolic syndrome. Too much sugar also makes the body send out any additional messengers (cytokines). You can find the excess sugars in fruit drinks, soft drinks and punch drinks.
Pastas and white breads break down at a faster rate into sugar leading to inflammation. Research shows that a diet rich in refined grains increases the concentration of inflammation markers in the blood.
Alcohol causes irritation to the liver and stomach lining. Consumption of alcohol in large quantities leads to an increased calorie intake and obesity. Alcohol forms part of immediate sugars when metabolized.
Omega 6 Fatty Acids
An imbalance of omega 3 fatty acids and omega 6 fatty acids may lead to inflammation. You can acquire omega 6 fatty acids in safflower, soybean, sunflower and corn oil.
Dairy products such as milk are pro-inflammatory foods that can trigger breathing difficulties, constipation, skin rashes, hives and acne. Dairy products contain vegetable oils that are omega 3 deficient or hydrogenated oils. Your body is also not able to process the high sugars (lactose) or protein (casein) found in dairy products.
Red Meat and Processed Meat
Red meat contains high quantities of trans fats, saturated fats and Neu5Gc chemical that gives rise to an inflammatory immune response in the body.
By reducing chronic inflammation, you may be able to boost your immunity against major diseases. The easiest way of doing this is by minimizing pro-inflammatory foods from your diet. By self care and laying emphasize on diet, you can be able to reduce chronic inflammation. Here are some natural approaches that are backed by science in the reduction of inflammation.
Omega 3 Fatty Acids
Omega 3 fatty acids are naturally found in fish oil. Maintaining a diet that is high in omega 3 fatty acids may help lower inflammation and protect you from diseases such as asthma, rheumatoid arthritis, heart diseases and breast cancer. There are also omega 3 fatty acids supplements that can be used to prevent the production of substances that cause inflammation. Avoid eating pro-inflammatory foods such as omega 6 fatty acids.
Preliminary studies suggest that herbs are effective in reducing inflammation. For instance, curcumin, a substance found in curry spice can prevent the production of cytokines which is a pro-inflammatory protein. In their fresh or dried form, both turmeric and ginger can be cooked. However, it is recommended that you consult a physician before using any form of herbal anti-inflammation.
Studies indicate that if you engage in yoga regularly, your levels of interleukin 6 (which is an inflammation marker) may be reduced. This is according to a 2010 study that was conducted on 50 women. After analyzing their blood samples, researchers concluded that the women who practiced yoga had 41 % lower levels of interleukin as compared to those who didn't.
Other Ways to Reduce Inflammation
Your first step towards reducing inflammation should be to make healthy changes to your lifestyle and reducing your eating of pro-inflammatory foods. Some of the lifestyle approaches that have an anti-inflammation effect include:
By adapting these practices to reduce inflammation, you may be able to protect yourself from serious health conditions such as heart diseases and cancer. You can consult a dietitian to understand the pro-inflammatory foods to avoid.
Unhealthy foods are linked to many health problems. Knowing what foods to avoid can help you get rid of the negatives from your body and improve your health.
Refined white flour, cereal and pasta are not healthy. This is because your body takes a hard time processing highly refined foods like it does with refined sugar. The best alternative to these foods are whole grain foods which are more nutritious and better tasting.
One of the unhealthy foods is sugar. Start by trying to eliminate sugar from your diet as much as you can. Sugar causes you to gain weight and makes your blood sugar levels fluctuate. Inconsistency of your blood sugar levels can put too much pressure on your pancreas. You should totally eliminate table sugar, if possible, and you also need to strictly limit sweetened foods.
Fats and oils, including saturated fat and trans fats are also considered unhealthy foods because they can cause cardiovascular diseases and problems with your blood circulation. These fats have twice the calories of carbohydrates and proteins which can result in weight gain. They should be significantly reduced, if not completely eliminated.
While most nutrition experts recommend people's consumption of fat calories at 25 to 30 percent, the average American diet includes more than 40 percent of fats, which is why many people suffer from obesity.
Excess salt is another common source of many health problems. Consuming sodium at high levels results in serious mineral imbalance within your body. Table salt should be avoided, and it's always a smart idea to avoid processed canned foods, salted chips and junk foods.
You need to stop drinking sugary drinks such as colas because they're just non-nutritious, empty calories that will make you thirstier and will make you crave more for another round of sugary drink. It's best to stick to pure water as it does a great job digesting food in your system to help flush out waste and toxins.
In your effort to lose weight and maintain good health, you need to avoid unhealthy foods to keep the excess fat off and to prevent diseases.
Recent studies have revealed that pro-inflammatory foods accelerate aging process. Starchy, sugary foods are probably the poorest nutritional choices. In fact, they will help you pack some excess pounds and make you look and feel older than your true years. It is important to note that sugars cause tooth decay and have been linked with the high risks of obesity and diabetes.
The other pro-inflammatory foods that ought to be avoided are the common cooking oils. This is because they have high omega 6 fatty acids. However, they have low omega 3 fats. The imbalance between omega-3 fats and omega-6 fats is responsible for diseases such as cancer and heart disease. Surprisingly, they are used daily in restaurants and homes. The common examples of cooking oils include sunflower oils, corn, cotton seed, and many more.
The trans fats are also classified as pro-inflammatory foods. These types of foods are known for their whammy effect. They tend to increase the level of cholesterol. They also promote inflammation, resistance to insulin and obesity. The trans fats are usually found in fast foods, deep fried foods and those prepared by margarine.
Most people value dairy products without knowing they are pro-inflammatory foods. In fact, about 60 per cent of the world population is not able to digest milk. Milk has been known to trigger inflammation and other problems such as constipation, skin rashes, hives, acne, and breathing difficulties. Other than the obvious dairy products such as cheese and butter, there are foods with hidden dairy content. Such foods include breads, crackers, cookies, cream sauces, cakes, and many more. However, you should note that unsweetened yogurt is acceptable as long as users are not allergic to milk.
The list can go on. It is your responsibility to ensure you are eating anti-inflammatory foods. Before eating processed foods you should read the ingredients to ensure they contain safe contents.
Get more FREE information from my weekly newsletters and grab the FREE e-book to make better choices!
My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.