Body inflammation is one of the most concern health issues among people who are making bad choices in their eating habits and definitely living a sedentary lifestyle. Many studies show that the more sedentary lifestyle you have and having an unhealthy diet is riskier to have chronic inflammation that could lead to different health conditions.
Inflammation is the body’s defense mechanism. The immune system is capable to detect damaged cells, chemical irritation, and the presence of pathogens. It is an important part of the immune response to injury and infection. Without inflammation, as the body’s physiological response, the wound starts to fester and smell bad and infection could lead to death.
What happens when you have inflammation?
When inflammation occurs in your body, part of our immune system cells may be involved. They release varied substances, known as inflammatory mediators. These include the hormones’ bradykinin and histamine.
Bradykinin is a potent endothelium-dependent vasodilator, it causes a decrease in blood pressure. It also causes contraction of non-vascular smooth muscle in the bronchus and the gut, it also increases vascular permeability and involved in the pain mechanism. Similarly, histamine produces varied effects within the body, including the contraction of smooth muscle tissues of the lungs, uterus, and stomach, it also causes dilation of blood vessels, which increases permeability and lowers blood pressure.
Types of inflammation- Acute Inflammation & Chronic Inflammation
Acute inflammation is the result of tissue damage due to trauma, microbial invasion, or toxic compound. It begins quickly and becomes serious in just a short period and symptoms may last for a few days or a few weeks.
Types of diseases and conditions that can result in acute inflammation:
- acute bronchitis
- infected ingrown toenail
- a sore throat from a cold or flu
- a scratch or cut on the skin
- high-intensity exercise
- acute appendicitis
- infective meningitis
- a physical trauma
Chronic inflammation is referred to as a long term inflammation and can last for several months and even years. In most cases, the extent and effects of chronic inflammation vary with the cause of injury and how the body responds in order to repair and get control of the damage.
Types of diseases and conditions that can result in chronic inflammation:
- chronic peptic ulcer
- rheumatoid arthritis
- ulcerative colitis and Crohn’s disease
- active hepatitis
Foods that can cause inflammation
Our body reacts differently to a variety of foods. While some people can eat almost anything, but others seem to be troubled by certain foods and may cause inflammation.
The following are common foods that may cause inflammation:
- Sugar: Research shows evidence of the link between refined sugar, inflammation, and chronic disease. A study in the American Journal of Clinical Nutrition established the connection that processed sugars may result in the release of inflammatory chemicals called cytokines. These processed sugars include fructose, lactose, glucose, maltose, and worse of them all is high-fructose corn syrup.
- Saturated Fats: It is a “bad” fat relatively found in many types of meat and dairy products, including cheese, butter, cream, and full-fat milk. Many produce foods have a high content of saturated fat, like baked desserts ( cakes, biscuits, pizza, etc.). It can also be found in certain vegetable products: like coconut and palm oil which is also established as saturated fat. (Coconut oil- 90%, palm oil- 50%). Though coconut oil is considered as good saturated oil according to studies.
- Gluten: Is a substance present in cereal grains, especially wheat, believed to be the primary cause for the elastic texture of dough. Study shows that a mixture of two kinds of proteins, it causes illness in people with celiac disease. Many people believe that gluten causes inflammation with symptoms such as gas, diarrhea, bloating, tiredness or headache after intake of gluten.
- Processed meat: The World Health Organization classifies processed meat as carcinogenic to human. These include ham, hot dogs, sausages, bacon, corned beef, and canned meat and meat-based preparations and sauces. Processed meats contain advanced glycation end products (AGES) formed during their manufacture that are known to cause inflammation.
- Food Additives: Many food manufacturers have been adding chemicals to foods in order to prolong shelf-life, enhance taste, add color or for profits. One common additive to our food is MSG (mono-sodium glutamate). The U. S National Library of Medicine discusses that it can cause the so-called “Chinese Restaurant Syndrome” with signs of chest pain, headache, numbness or burning in or around the mouth, also may result to a sense of facial pressure or swelling and sweating. Some other additives connected to inflammation may include artificial sweeteners (like aspartame), artificial colors and artificial flavorings.
Foods that can reduce inflammation
Some medical expert advice that the excellent way to get rid of body inflammation is not only to resort on taking anti-inflammatory drugs, this means that treatment is not always found in your medicine cabinet or to visit your doctor and get the prescribed medicine, but could be found right in your kitchen. I myself did not resort to taking anti-inflammatory drugs, I usually research online to get more natural ways of reducing body inflammation as I’ve felt some symptoms of possibly having one.
Here are some 10 common foods that bring down inflammation:
- Fatty Fish: Are an excellent source of protein and the long chain- omega- 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty fish sources could be found in:
Study shows that those taking Salmon or other fatty fish that contains EPA and DHA reduce inflammation that could result in different types of metabolic syndrome leading to increased blood pressure, kidney disease, and diabetes. If not taken care of.
2. Berries: Variety of berries that could be an excellent source of fiber, vitamins, and minerals. These are an excellent source of antioxidants called anthocyanins. These compounds contain anti-inflammatory reaction to lessen your risk of disease.
3. Broccoli: Is an excellent source of sulforaphane, an antioxidant with strong anti-inflammatory effects.
4. Avocados: Is known to be considered as super foods. Rich with potassium, magnesium, fiber, and monosaturated fats. It also contains carotenoids and tocopherols, that are linked to shrinking cancer cells.
5. Green Tea: Is known to be one of the healthiest drinks. Study shows that regular drinking of this beverage may reduce the risk of heart disease, cancer, obesity, and other health conditions. Research shows that a substance called epigallocatechin-3-gallate (EGCG), known for its antioxidant and anti-inflammatory properties.
6. Mushrooms: They are very low in calories and abundant in selenium, copper and the B vitamins. It is also contained phenol and a variety of antioxidants that gives anti-inflammatory effects. One edible mushroom known as lion’s mane may significantly reduce the low-grade inflammation as seen in an obese person.
7. Turmeric: This spice earthly flavor food has significantly marked its full potential for its content of the powerful anti-inflammatory nutrient known as curcumin. Research shows that taking these supplements containing isolated curcumin is pretty much more effective. These excellent and powerful supplements are often combined with piperine, which can enhance curcumin absorption in the body.
8. Grapes: Grapes is known for its antioxidant property known as anthocyanins, which reduce inflammation. Moreover, it helps to decrease the risk of certain diseases, including diabetes, heart disease, obesity, Alzheimer’s disease, and even eye disorders.
9. Extra Virgin Olive Oil: Is considered to be the purest and healthiest fats that you can ingest. Its rich monosaturated fats significantly provide many health benefits when included in your diet. Many studies have shown that including extra virgin olive oil in your diet may reduce the risk of heart disease, brain cancer, and other serious health conditions.
10. Dark Chocolate and Cocoa: These are delicious, rich and satisfying foods. It is also loaded with antioxidants that reduce inflammation. The chemical substance known as Flavanoids is having to do for chocolate’s anti-inflammatory effects and provide the endothelial cells that line your arteries to be significantly healthy.
Natural foods may significantly provide excellent protection to reduce body inflammation
As I would like to give you some healthy information on how to reduce body inflammatory the natural way, I also wanted to share with you some excellent products that I have tried and proven to be helpful to live in a more healthy lifestyle.