Chronic inflammation can occur in certain diseases such as asthma, rheumatoid arthritis, type 2 diabetes, psoriasis and obesity. Research shows that people with these conditions may have higher levels of inflammatory markers in their bodies. Although many factors are involved in inflammation, certain foods can increase or decrease symptoms. Here are the foods that can make symptoms worse. It also discusses inflammation and its impact on health. Finally, it looks at anti-inflammatory foods, including vegetables and fruits, and anti-inflammatory diets like the Mediterranean diet.
Foods that cause inflammation
Many foods can worsen symptoms of inflammation. These include sugars, trans fats, refined carbohydrates, and red or processed meats.
According to a 2018 systematic review of several studies, a high-sugar diet may affect chronic inflammation by increasing inflammatory markers in the blood.
Also, excessive sugar consumption can increase inflammatory markers in children and lead to chronic inflammation. The study compared a daily 46% reduction in sugar with an 11% reduction in pro-inflammatory markers in 11 children. The researchers suggest that reducing the amount of sugary beverages consumed during childhood could lead to future health benefits. Another 2018 article suggests that fructose may cause cellular inflammation. Excess fructose can also increase the fat around the abdominal organs and the amount of fat in the liver.
Trans fats can increase inflammatory markers and the risk of chronic inflammation, which can lead to diseases like diabetes and cardiovascular disease. Trans fats can also raise low-density lipoprotein (LDL) levels while lowering high-density lipoprotein (HDL), a combination that can increase your risk of heart disease.
Most trans fats are formed when manufacturers add hydrogen to vegetable oil. Trans fats may appear on labels as hydrogenated oil 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
– certain cereals
– Red and processed meat
Red and processed meats are high in saturated fat, which can cause inflammation in adipose tissue. Red and processed meat has been linked to 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 injury or infection that increases blood flow to the affected area. White blood cells help rebuild damaged tissue, and acute inflammation usually subsides as the injury heals. Chronic inflammation is a long-term condition that can develop gradually over months and years. Chronic inflammation can be caused by:
– prolonged infection
– Exposure to toxic chemicals
– Autoimmune diseases
– autoinflammatory diseases
– repeated cases of acute inflammation
– oxidative stress in the body
Risk FactorsRisk factors for chronic inflammation include:
– advanced age
– low testosterone and estrogen levels
– physical and mental stress
– Sleep disorders.
Processed foods, saturated fats, trans fats, and refined sugars can increase the risk of the presence of pro-inflammatory molecules. This can be the case in particular if you are overweight or have diabetes.
How can inflammation affect health?
Inflammation can cause DNA damage that can lead to cancer. Chronic inflammation is also linked to inflammatory bowel diseases like ulcerative colitis and Crohn’s disease, which can increase the risk of colon cancer. Inflammation is common in people with heart disease and stroke, and can be linked to plaque buildup in the arteries.
Other inflammatory diseases are:
– chronic kidney disease
– non-alcoholic fatty liver
– Autoimmune diseases such as lupus
– neurodegenerative diseases such as Alzheimer’s disease
– Arthritis and joint problems
– allergies and asthma
– chronic obstructive pulmonary disease (COPD)
Anti-inflammatory foods and diets
Inflammation is normally part of the body’s healing process and can also help fight disease. However, if a person has recurring or persistent mild inflammation, certain foods and diets can help reduce symptoms.
While foods high in sugar or processed foods can worsen inflammation, a healthy diet based on fresh foods like vegetables and fruits can help reduce symptoms.
Foods that may have anti-inflammatory effects 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 fiber may help reduce certain inflammatory cytokines.
– Oily Fish: Some 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 cardiovascular disease and diabetes.
– Turmeric: The curcumin in turmeric may help improve inflammatory health conditions.
The Mediterranean diet: the star of anti-inflammatory diets
In addition to a healthy diet, some people may find that certain diets have a positive effect on inflammation. The Mediterranean diet can have powerful anti-inflammatory effects and protect 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 effects of inflammation on the cardiovascular system.
The Mediterranean diet includes:
– a high intake of plant foods, including fruits, vegetables, nuts, seeds, legumes and olive oil
– a moderate consumption of fish, seafood, yoghurt, cheese and milk
– low consumption of red meat and processed meat
– low consumption of sugar-rich foods
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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