Inflammation gets a bad rap, but it only partially deserves it.If you have a cold or a bumped toe, you want the pathogen or injury to trigger an inflammatory response because that’s what start the healing process. Exercise also causes temporary inflammation; it can help you build muscle mass.
The problem, says the New York-based integrative nutritionist, is that when inflammation doesn’t dissipate, “it turns into a seething fire.” Robin Frutan, RDN.If left unchecked, it can cause fatigue, trouble sleeping, damage healthy tissue, and may increase the risk of a number of diseases, including Asthma, type 2 diabetes, heart disease, autoimmune disease and cancer.
To lower levels, check your diet. “Chronic inflammation is caused in part by chronically consuming excess amounts of certain foods,” says Seattle-based registered dietitian Ginger Hultin. Champagne Nutrition. You don’t have to eat perfectly — “It’s not like you eat a lollipop and get inflamed,” she says — but the overall pattern and quality of your diet is very important. If you overeat any of the following inflammatory foods, consider reducing your intake.
1. charcoal barbecue
Whether you’re grilling or pan-grilling, scorch marks and burnt edges are signs that your food contains heterocyclic amines (HCAs), compounds that cause fat and protein to oxidize, leading to Oxidative Stress and Cellular Damage. HCAs form when any animal protein is cooked at high temperatures, but red meat is probably the worst. The International Agency for Research on Cancer classifies it as “May cause cancer for humans. “
Meat cooked over an open flame often also contains polycyclic aromatic hydrocarbons (PAHs), which form when fat and juices drip off and cause smoke to cling to food surfaces. PAH is also present in Cigarette smoke and car exhaust. (still hungry?)
If you like the smell of char-grilled meat, soak it in a mixture of lemon juice, herbs and spices to prevent some damage. Black pepperrosemary, thyme, oregano, basil, sage, and marjoram are all high in beneficial antioxidants that fight inflammation.
2. processed meat
Grab the salami, pass on the bacon, and think twice before reaching for the hot dog. There are several reasons why processed meat can cause inflammation, starting with its high saturated fat content.Saturated fat makes fat tissue in your body more inflammatory.These foods also contain high levels of sodium nitrite, a compound that can be converted to nitrosamines and increase disease risk stomach cancer. Plus, they’re a major source of advanced glycation end-products (AGEs), especially when cooked at high temperatures (think bacon sizzling in a pan). AGEs cause oxidative stress and inflammation and may accelerate age-related diseases such as Macular Degeneration and Alzheimer’s Disease.
Still don’t believe it? In 2020 a large study was published in International Journal of Epidemiologyconcluded that a high intake of red and processed meat was strongly associated with a higher risk of colorectal cancer.
3. Alcohol
A glass of red wine is not a bad thing; it contains Resveratrol, a healthy plant compound (polyphenol) with antioxidant properties. Other types of alcohol, even hard liquor, may also have anti-inflammatory effects — at least when consumed in small amounts. But alcohol is still a toxin, and drinking it in excess can definitely cause inflammation, Hulting said. Research Studies have shown that alcohol induces gut inflammation through multiple pathways, and this inflammation, in turn, may partly explain why excessive alcohol consumption is so closely linked to cancer, liver disease and nerve damage.
In theory, moderation is best: moderate drinker Drinkers tended to have less inflammation than heavy drinkers and those who didn’t drink at all.However, some studies have concluded that abstain Overall, it’s the healthiest choice, so don’t start drinking for better health. If you choose to smoke, limit your intake Drink 2 drinks a day or less if you’re a man; 1 drink or less a day if you’re a woman.
4. Fried food
Currently, trans fats are largely banned, but that doesn’t mean you can safely eat more chips. Whenever you fry food, especially when you use the same oil over and over again, as most restaurants do, you create inflammatory molecules, Frutan said.
You should also be careful when cooking at home. Cooking with extra-virgin olive oil is great, but it has a relatively low smoke point, and “once you notice it smokes, any health benefits are negated and it can cause inflammation,” she says. Keep the heat a little lower, or opt for avocado oil, which can handle higher heat.
5. sugary foods and drinks
Sugar doesn’t always cause inflammation, but high intakes of added sugar can certainly exacerbate it, Hultin says. Research Studies show that people who consume 20 percent of their daily calories from sugar-sweetened beverages have elevated levels of C-reactive protein, a marker of inflammation.Added sugar is also high in calories and low in nutrients, which means eating too much can easily lead to weight gain—and obesity Associated with chronic inflammation.
this American Heart Association It is recommended to limit your daily intake of added sugar to 9 teaspoons per day for men and 6 teaspoons per day for women. (Warning: A can of soda may contain more than 10 teaspoons.)
6. ultra-processed food
If it’s in a box or bag with a long list of ingredients, it’s more likely to cause inflammation.Highly processed foods may change by composition of bacteria lives in your gut.
Also worrisome: Packaged foods often contain chemicals and other inflammatory components, Frutan said. For example, many processed salty snacks are made with cottonseed oil, and because cottonseed is not a food product, it may be treated with toxic pesticides that are not normally allowed on produce. Cottonseed oil is also refined at very high temperatures, which further creates inflammatory products, she said.
7. highly refined carbohydrates
Cookies, crackers, white bread, and other refined carbohydrate products quickly raise your blood sugartriggers an inflammatory response as your body tries to bring blood sugar levels down to normal levels.
Instead of avoiding carbs entirely, focus on whole grains like quinoa and brown rice, which take longer to digest and don’t spike your blood sugar.
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