What is inflammation?
Inflammation is a complex series of reactions to harmful stimuli, including but not limited to diseases, damaged cells, or artificial ingredients. In short, it is your body’s response to an ‘invader.’
Many foods contain nutrients and chemicals that can trigger inflammation in your body, leading to unneeded fatigue and wear. Over the long term, this inflammation can weaken your body’s resistance to a host of chronic diseases. Heart problems, and mental degeneration.
What Foods Trigger Inflammation in the Body?
Fried Foods
Fried foods are universally unhealthy for a wide variety of reasons. Among them is the inflammatory fatty acid 13-HPODE, which contributes to inflammation in the intestinal tract and may even be linked to Irritable Bowel Disease by some studies.
Sugar
A high sugar diet is linked to inflammation-based chronic diseases like cardiovascular disease, Type 2 diabetes, and others. In fact, a high sugar diet can increase your chances of cardiovascular disease-related death by 38%!
Opt for less sugar, and focus on naturally sweet foods like fruits and berries. These treats are full of nutrients and inflammation-fighting antioxidants.
Refined Carbohydrates
A study published in 2014 proved that excessive refined carbohydrates contribute to biomarkers that signify inflammation in people of all ages, even children. In addition, these foods lose essential nutrients that make them good food options in the first place.
Instead of white bread, and snack foods opt for whole grain and seed bread, or opt for healthier alternatives like cabbage rolls, lettuce wraps, or whole grain oats and nuts.
Saturated Fats
High-fat diets contribute to obesity and fat growth, one of the leading causes of chronic inflammation. In several studies in mice, lard was linked to an increased risk of heart disease due to the buildup it encourages.
Go for lean meats, omega-3 rich fish like salmon, and heart-healthy olive oil instead.
Red Meat
Red meat is tentatively linked to increased biomarkers of inflammation and more solidly linked to an increased risk of type 2 diabetes and various cardiovascular diseases. It may even be linked to increased risks of cancer.
Trans-Fat Rich Food
Referred to scientifically as TFAs (short for Trans Fatty Acids), these fats are why almost every company prominently attempts to advertise ‘0 trans fats’ on their packaging. There are solid links between TFAs and deadly inflammation that causes higher risks of sudden death, heart failure, and more.
Processed Foods
Our bodies have not evolved to process the foods and chemicals used to create and preserve processed foods. In fact, a ‘Western diet” of processed foods is attributed to a host of autoimmune diseases due to inflammation. Unnatural sweeteners are the worst of the lot, as your body simply has no idea what to do with them and regards them as a foreign substance.
This defensive reaction contributes to inflammation, making processed foods and artificial sweeteners a poor choice for those looking to curb inflammation.
Sodium
A small amount of salt can be beneficial for the body. However, our modern diet has far too much salt in it. Too much sodium is related to inflammation and autoimmune issues.
Replace some of your salt with savory herbs, peppers, and spices. Some like garlic, turmeric, and basil will lend both a delicious flavor and a health benefit for your effort!
Gluten
In those with obesity, celiac disease, or inflammatory sensitivity, there is solid evidence that links gluten intake to the expression of inflammatory biomarkers. Your doctor or nutritionist can help you test for an inflammatory reaction to gluten before you cut out healthy whole grains and oats.
Closing Statement
Our diet controls a lot about our body, including how inflammation presents itself. Avoiding the foods above will help your body focus on other threats and reduce various inflammatory diseases.
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