 Food is Medicine. Treat it as such. Anti-Inflammatory vs. Inflammatory foods. Let's get into it. With healthier burger/ice cream options available to us, like veggie burgers, the impossible burger, black bean burgers and "nice cream," it makes it that much easier for us to indulge while still being somewhat nice to our bodies. However... Inflammation can be caused by a lot of the foods we eat, not only burgers and ice cream. Continue reading to learn exactly what they are and how to avoid them. General Inflammation Defined In simple terms, Inflammation is how the body reacts to toxins. It is a byproduct of overworking the immune system and is the body's ultimate defense mechanism against invaders, so in a sense, inflammation means your body's immune system is hard at work attempting to heal or protect itself from harm. To break it down:
So how is this related to food? The scenario stated above is very similar to what happens to your body when you eat inflammatory foods. When food is being broken down in your gut, tons of hormonal and biological processes are taking place. Over time if we continue to habitually eat foods that are not nice to our body, it will continue to over work itself to try to repair the damage caused. Chronic inflammation can become harmful to the body and can last weeks, months or even years, especially if we consistently eat inflammatory foods. Fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.  Here are some examples: High Fructose Corn Syrup and Sugar: Blood sugar levels spike when they enter the body. Sugar can also cause harm because it supplies excess amounts of fructose. While the small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is not a good idea. Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Candy, pastries, soft drinks, baked goods, chocolate and certain cereals.  Trans Fats: Considered the most unhealthy type of fat. Known to clog arteries. On ingredients lists, trans fats are often listed as "partially hydrogenated" oils. In addition to lowering “good” HDL cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease. French fries, fried foods, fast foods, some brands of microwave popcorn, vegetable shortening and all processed food that lists partially hydrogenated vegetable oil.  Excessive Alcohol: Moderate alcohol consumption has been shown to provide some health benefits. However, higher amounts can lead to severe problems. People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called "leaky gut" — can drive widespread inflammation that leads to organ damage. To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women. (a glass of Red Wine for Dinner anyone?) One common result of inflammation due to excessive alcohol is cirrhosis of the Liver, which can be deadly.  Processed Meat: Consuming processed meat is associated with an increased risk of heart disease, diabetes, stomach cancer, and colon cancer.Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky. Of all the diseases linked to processed meat consumption, colon cancer's association is the strongest. Although many factors contribute to colon cancer, one mechanism is believed to be an inflammatory response to processed meat by colon cells. Anti-Inflammatory foods Nutrient-dense foods that are high in antioxidants:
In this post, I have only listed a few of the foods that cause inflammation and a few foods that prevent inflammation. All in all, inflammation occurs in response to many triggers like injury, sickness, pollution and/or diet. The one thing we have the most control over is our diet. To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it. The key here is limitation, everything in moderation! But if you want to cut inflammatory foods out completely, that would be the most beneficial. Leave a comment down below if you've ever tried the "Mediterranean diet" said to be one of the most anti-inflammatory diets around! Till Next Time, Chérie Jade Helpful Links/References:
high fructose corn syrup and obesity inflammation & insulin resistance Added fructose & type 2 diabetes The role of fructose in metabolism & cancer Trans fats and inflammation Leaky gut of alcoholism Chronic inflammation due to alcohol related medical conditions Heart disease and processed foods Colon Cancer due to Processed Meat
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AuthorHello world! I am Chérie Jade, I am passionate about promoting a holistic lifestyle and encouraging preventative practices for day to day healthy living. Archives
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