There are a number of contributing factors to chronic inflammation. But the most common of all is the kind of diet we use. Typically, a standard American diet consists of unhealthy fatty foods that trigger pro-inflammatory compounds in our body. And because some of us tend to neglect our state of health, the lack of proper nutrients and antioxidants to support healing does not occur.
Poor Food Choices
How does diet cause chronic inflammation? One example is the consumption of excess sugar. The average American consumes more that 100 lbs of white flour and 160 lbs of sugar per year.
These two typical ingredients are harmful to your body as they spike your blood sugar levels minutes after you have consumed them. Since a sudden spike of blood sugar is not normal, your body releases pro-inflammatory chemicals instantly.
Consistent sugar spikes will put you at risk of insulin issues or type-2 diabetes. Sugar and white flour are found in cereals, cookies, cakes, candies, soda, pasta, breads and many more ingredients.
An acidic diet is another cause of inflammation. Since most Americans put too much salt on their food, it causes overproduction of gastric juices. As acidity increases, so does the inflammation.
Omega-6 fatty acids in combination with omega-3 creates a harmonious symphony for your body. A balance of both these fatty acids can prevent stroke and other heart-related diseases. However, if you take in excessive omega-6, it can triggers inflammation.
Our diet today typically contains more omega-6 due to the modern processed food industry that produces products with pro-inflammatory oils. A few examples of which are corn oil, soy, sunflower, safflower, peanut and canola.
Hydrogenated oils are no exception. Excessive omega-6 does not only spark inflammation, it can also cause heart problems later on.
Recurring Infections and Toxins Exposure
Aside from poor diet choices, infections that do not get treatment can contribute to chronic inflammation and cause more harm to your health. It is important to keep your immune system strong and minimize toxins and allergens exposure.
Allergies and infections trigger strong inflammatory processes to help eradicate the invaders but unfortunately damages healthy cells and tissues along the way.
Having colds one after the other can leave a lasting damage to your health too. Repeated infections are usually a good determinant of chronic inflammation.
How To Prevent Chronic Inflammation From Creating A Lasting Damage?
Inflammation is a common element to every disease. Preventing it will require a lifestyle change, good diet choices and a better understanding of what causes it in the first place. Below are important diet tips to stop inflammation from taking over your health.
Get More Antioxidants
Since inflammation increases oxidative damage, neutralizing your body’s free radicals is a must. By eating foods rich in antioxidants, you can help your body heal and at the same time delay the signs of aging.
You can find antioxidants in many fruits and vegetables but the most potent are present in spices like cloves, ginger, turmeric and cinnamon. Since these spices are aromatic and pungent, most people do not have the stomach to eat them everyday.
You can however take natural and organic alternatives like ginger tea, turmeric pills, or cinnamon capsules. They can be bought in most food stores and local pharmacies.
Eat More Omega-3
Omega-3 fatty acids reduce inflammation and help lower the risk of heart diseases and cancer. You can get more omega-3 in your diet by eating more flax meals, beans, and walnuts. The most common source of omega-3 is by eating cold water fish like salmon, trout, anchovies and sardines. Some individuals cannot stand eating fish and as an alternative, they take fish oil pills instead.
Choose Organic Whole Foods
Organic whole foods can sometimes range from affordable to pricey. But the reason why there is a need for you to choose organic foods is they are toxin free. Vegetables and fruits grown with chemical fertilizers can leave traces in the food you eat and potentially spark another inflammatory response. Purchasing your goods at the farmer’s market is always a healthier and a less costly choice.
Cut Out Trans Fats
Luckily, the FDA has required all food manufacturers to identify the trans fats content in nutrition labels since 2006. It has been proven that individuals with elevated levels of C-reactive protein – the biomarker of inflammation, are usually the ones who eat more trans fats in their diet. A good rule of thumb is to steer clear of processed products that contain vegetable shortenings, margarines, or hydrogenated oils.
Get Rid of Refined Sugars and Processed Foods
Refined sugars are everywhere and they can also be found in many processed foods. Most foods stocked in grocery stores contain high-sodium levels and high-fructose corn syrup. Excess sugar in the body increases your risk to insulin resistance, fatty liver disease, kidney problems and high blood pressure.