How to Decrease Chronic Inflammation with Diet
Chronic inflammation in the body is linked with many serious illnesses: heart disease, numerous cancers, Alzheimer’s, diabetes, arthritis and autoimmune conditions. We usually think of inflammation as on the surface of the body presenting as local redness, heat, swelling and/or pain. It actually signals our body’s healing response and brings more immune activity towards the site of injury or infection. But when inflammation persists or serves no purpose to increase healing, the end result is damaging to the body. Until recently chronic inflammation was thought of as idiopathic and insidious.
Here are some foods to increase in your dietary regimen and foods to avoid in order to decrease inflammation in the body.
Trans Fats
According to the Mayo Clinic, trans fats can induce inflammation by damaging the cells in the lining of blood vessels. Always investigate labels for hydrogenated or partially hydrogenated oils and industrialized seed oils.
Sugar
Too much sugar can alert the body to send out extra immunity messengers, called cytokines, resulting in an inflammatory response. As good as it might taste, and as hard as it is to eliminate, sugar should be eaten rarely and in moderation. Like Dr. Mark Hyman says, treat sugar like a recreational drug.
Simple Carbohydrates
White breads and pastas break down quickly into sugar, which in turn leads to inflammation. In a 2010 study, researchers found that a diet high in refined grains led to a greater concentration of certain inflammatory markers in the blood. Conversely, a diet high in whole grains resulted in a lower concentration of inflammatory markers.
Saturated Fats
Animal fats are linked to inflammation. One research study by Scientific American tracked how our beneficial gut bacteria changed after eating saturated fats and found that “as the balance of species shift, it can trigger an immune response that results in inflammation and tissue damage”. According to U.S. News, saturated fats also contain a compound the body uses to create inflammation naturally called arachidonid acid. Diets lower in this molecule have anti-inflammatory effects and have been shown to improve symptoms in Rheumatoid Arthritis patients.
Alcohol
Alcohol is naturally irritating to our insides, but shouldn’t cause lasting problems unless you overdo it. According to U.S. News, with a few too many drinks, bacteria can easily pass through the intestinal lining, leading to irritation and inflammation.
Omega-6 Fatty Acids
The average American gets more omega-6 fatty acids via diet than omega-3s. This imbalanced ratio can lead to inflammation. The solution is to cut back on omega-6 heavy seeds and vegetable oils and add more cold-water, fatty fish and walnuts.
MSG
There’s some research in animals to suggest that the preservative and flavor enhancer MSG can create inflammation. While few of MSG’s effects are understood in much depth, it may be best to avoid.
Gluten
Even without a diagnosis of Celiac Disease, a number of people report feeling better after eliminating gluten from their diet. In fact, a full 30 percent of American adults are now actively avoiding gluten. Science is still largely inconclusive on what’s being called “gluten intolerance,” but many think that gluten sensitivity can lead to bloating or other digestive ailments and that gluten creates an inflammatory response.
How to Eat a More Anti-Inflammatory Diet
- Eat plenty of fruits and vegetables.
- Minimize saturated, trans fats and industrialized seed oils.
- Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
- Watch your intake of refined carbohydrates such as pasta and white rice.
- Eat plenty of whole grains such as brown rice and bulgur wheat.
- Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
- Avoid refined foods and processed foods.
- Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.
