Inflammation is not bad provided that your body is protecting itself against infection. But if it’s something that is taking place within you for no reason and for an extended period of time, it can certainly wreak havoc to the health. The best way to avoid chronic inflammation is to load up on anti-inflammatory foods, many of which consist of fruits and vegetables. Making them a part of your daily diet may help prevent and even reverse conditions caused by chronic inflammation.
1.Cookies, Cupcakes, and Bread
Sugar is an inflammatory nightmare. Studies have found eating sugary foods and beverages increases markers of inflammation in the blood. So, sweets that contain tons of the added white stuff are a bad idea. (You don’t have to give them up entirely, they should just be assigned to the conscious indulgence part of your diet rather than treated like a regular food group.)
And white flour in general is a bad guy, since its high glycemic index means it essentially turns to sugar in your mouth. Research shows that foods with a high glycemic index can cause a decrease in levels of antioxidants in the blood, meaning you’ll have less defenders against free radicals, the perpetrators of inflammation.
Another food that can lead to chronic inflammation and ultimately cause a host of health problems is microwave popcorn. The addition of artificial flavoring is what makes this kind of popcorn detrimental to the body. The best way to enjoy popcorn during snack or movie times is by popping those kernels in the traditional fashion.
Pro-inflammatory Agent: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor to grow and gives rise to cancer at the sites of repeated irritation.
Find them in: Beers, ciders, liquors, liqueurs, and wines.
Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water, anyone? How about a cup of anti-aging and anti-inflammatory jasmine green tea? If you find the idea of swapping ethanol for water or tea implausible; at least limit your consumption to no more than one drink a day.
Pro-inflammatory Agent: As much as 60% of the world’s population can’t digest milk. In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties, in susceptible people.
Find them in: Milk and dairy products are as pervasive as foods containing partially hydrogenated oil or omega-3-deficient vegetable oil. Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. Scanning the ingredients list is still the safest way to cut out milk.
Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.
Soda is liquid sugar with a bunch of chemicals added to it – soda literally might be the worst thing you can put into your body. This includes diet soda as well, because diet soda has even more chemicals added to it to make it taste better.
6.Common Cooking Oils
Pro-inflammatory Agent: Common vegetable cooking oils used in many homes and restaurants have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of highly imbalanced omega-6 to omega-3 ratio promotes inflammation and breeds inflammatory diseases like heart disease and cancer.
Find them in: Polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways.
Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a saner omega-6 to omega-3 fatty acids ratio. Macadamia oil, for instance, has an almost one to one ratio of omega-6:3 fats and it is also rich in oleic acid, a heart-healthy monounsaturated fatty acid.