Inflammation is a sign that the body is trying to heal itself in a state of distress. It usually occurs when your body is being affected by something that it doesn't recognize and is characterized by redness, swelling, warmth, and sometimes pain in certain areas of the body.
In order to control inflammation in the body it's important to know what is causing it. There are many foods that we consume on a daily basis that have chemical agents that are toxic for the immune system.
When irritated by bad foods, chemicals from the body's white blood cells are released into the blood or affected tissues to protect your body from foreign substances.
It's important to know foods to avoid when trying to deal with inflammation. We put together a list of 10 foods to avoid when dealing with a flare-up.
1. Vegetable Oils: Too many omega-6 fatty acids which are found in vegetable oils can potentially damage healthy tissue and raise blood pressure, leading to problematic inflammation.
2. Fatty Meats: Saturated animal fats such as burgers, hot dogs, bacon, bologna, and ribs can lead to blood pressure problems and heart straining when consumed too often. These foods can also lead directly to inflammation especially when they are processed.
3. Whole Milk: Whole milk and products derived from whole milk are high in saturated fats and can cause inflammation issues, especially for people with chronic stomach flare-ups due to Crohn's and Colitis.
4. Processed Cheese: Processed cheeses such as ones that are found on the shelf in your local grocery store are loaded with preservatives, sodium and other chemical agents for taste.
5. Sugar Cereal: Sugar cereals aren't the best way to start a long day. Their high sugar content can cause you to crash early in the day and can also also fuel inflammation.
6. White Bread: Eating too many refined carbohydrates can lead to inflammation. Limiting white flour bread and pasta and replacing them with whole grain options can benefit you greatly.
7. Margarine: Margarine or artificial spreads contain hydrogenated oils and a high concentration of Omega-6. It's estimated that the average person consumes too much Omega-6 fatty acids and not enough Omega-3. It's important to maintain a healthy balance of both.
8. Cream Cheese: Much like processed cheese, cream cheese is high in saturated fats, sodium and preservatives. We would recommend substituting with low-fat options such as skim cheeses.
9. Sugary Yogurt: Many yogurt brands use artificial flavoring and fruit preservatives for taste enhancement. This adds a lot of excessive sugar that can upset your stomach and increase inflammation.
10. Seasoning Mixes: It's important to watch out for dry herbs and mixed seasonings that are high in sodium. High sodium levels in the body are known to cause inflammation. [1]
It's a common misconception that inflammatory illnesses and conditions are only treatable with prescription medications like steroids. It's been proven that the greatest way to reduce the body's inflammatory reaction starts with proper nutrition.
Here are our 7 favorite foods that help reduce inflammation and support your immune system.
1. Tomatoes: Tomatoes are rich in lycopene, which helps promote a healthy inflammatory response. Cooked tomatoes provide even more lycopene than raw ones. [2]
2. Olive Oil: Extra virgin olive oil contains more than 36 phenolic compounds. These compounds have powerful natural anti-inflammatory benefits.
3. Green Leafy Vegetables: Green vegetables are packed with loads of vitamins and antioxidants that support your immune system and protect your body from free radicals.
4. Nuts: Are a great source of protein and antioxidant vitamins and minerals. They also contain a high concentration of Omega-3 Fatty Acids that have an anti-inflammatory response.
5. Fatty Fish: Fish such as salmon, mackerel, tuna, and sardines are also rich in Omega 3 and other healthy fats to keep your body from flaring up.
6. Fruits: Strawberries, blueberries, raspberries and blackberries are all strong anti-inflammatory fruits. Blueberries are our favorite of all of these. They're extremely rich in Vitamin C, antioxidants and polyphneols. Add berries to your snack regiment to help your immunse sytem fight off toxins.
Getting Proper Sleep: It's cliche to say, but it is really essential to get hours of sleep every night. Restful nights are important for your body to reset and can help your immune system recharge. We suggest a melatonin or Magnesium Supplement for a more quality night sleep.
Maintaining a Health Weight: Being overweight can cause your body to build up an abundance of inflammation. Poor dieting and processed foods will also build up unwanted toxins. Eating a healthy diet and maintaining a healthy weight is key.
Maintaining Bowel Health: The main source of toxicity in the body is through the bowels. This is especially true for people who suffer with irritable bowel syndrome, Crohn's Disease and Leaky Gut Syndrome .
A combination of avoiding foods that irritate your body, adding antioxidant superfoods to your diet, and proper rest will help you over time. It is important to keep note of how your body reacts to what you put into it. Not every person is going to react the same way to all foods.
References:
1. Ahlberg, Amy. “10 Foods That Cause Inflammation.” Shape Magazine, Shape Magazine, 10 Dec. 2015, www.shape.com/healthy-eating/10-foods-cause-inflammation.
2. MacMillan, Amanda. “14 Foods That Fight Inflammation.” Health.com, 14 Foods That Fight Inflammation.
3. “Top 3 Turmeric Benefits | Learn What Turmeric Is | Dr. Weil.” DrWeil.com, 20 June 2017, www.drweil.com/diet-nutrition/nutrition/3-reasons-to-eat-turmeric/.
4. Leech, Joe. “11 Proven Health Benefits of Ginger.” Healthline, Healthline Media, 4 June 2017, www.healthline.com/nutrition/11-proven-benefits-of-ginger.
5. Victoriah. “6 Signs Your Body Is Inflamed (and What to Do about It).” Liver Doctor, www.liverdoctor.com/6-signs-body-inflamed/.
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