LIFESTYLE & COMMUNITY

Preventing Chronic Inflammation With Simple Changes In Our Daily Diet

Date December 1, 2017 14:16

Inflammation helps your body fight off infections. It also occurs in response to allergen exposure, when your immune system perceives an innocuous substance as a harmful agent. But when inflammation is chronic, it can damage your heart, brain, and other organs and contribute to serious diseases, including diabetes, heart disease, inflammatory bowel disease, arthritis, and even cancer.

The food you eat influences the levels of inflammation in your body. Processed sugar and foods that contain it are one of the factors that significantly contribute to chronic inflammation.

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Sugar's influence on  your health

According to the World Health Organization, you should consume no more than 6 teaspoons of added sugar daily. Unfortunately, an average American eats way more than that, much to doctors’ dismay.

Eating too much added sugar and refined carbohydrates results in the following changes that are a sign of inflammation:

  • increased production of advanced glycation end-products (AGEs), harmful compounds that form when sugar binds with fat or protein;
  • higher gut permeability, which makes it easier for bacteria, toxins, and undigested food particles to enter the bloodstream;
  • increased LDL cholesterol, which is commonly known as “bad” cholesterol and increased levels of C-reactive protein;
  • weight gain associated with insulin resistance.

Researchers think that inflammation caused by too much sugar and refined carbs in your diet can contribute to the following:

  • various types of cancer, such as cancer of the colon;
  • cardiovascular disease;
  • decrease in insulin sensitivity, eventually leading to type 2 diabetes;
  • obesity;
  • other health problems, including non-alcoholic fatty liver disease, arthritis, inflammatory bowel disease, and cognitive decline.

Reducing the risk of chronic inflammation

Dietary changes and adopting healthy habits is necessary to lower inflammation in your body. Try the following:

  1. Avoid foods and drinks high in sugar, such as sodas, energy drinks, candies, and commercially produced cakes, cookies, and pastries.
  2. Limit refined carbohydrates, such as white bread and other foods made with white flour.
  3. Add more fresh fruits and berries to your diet, as natural sugar in them haven’t been linked to inflammation.
  4. Eat more vegetables with anti-inflammatory properties, such as broccoli, cauliflower, purple cabbages, and red radishes.
  5. Avoid trans fats (found in most processed foods) and limit saturated fats (found in red meat and whole milk and dairy products).
  6. Eat more foods rich in omega-3, such as fatty fish (e.g. salmon, sardines, and tuna), flaxseed oil, olive oil, and walnuts.
  7. Stay physically active.
  8. Reduce your stress levels.

To sum up, added sugar and refined carbohydrates are proven to have a significant negative effect on your health. We eat such foods for their taste and don’t think much about the fact that they have no value for our health, and it’s difficult to avoid them altogether. While you can occasionally treat yourself to a can of soda or a piece of cake, such foods are not suited for daily consumption.

Source: HealthLine, CNN, LiveStrong, GoodFoodEating

READ ALSO: 10 Possible Causes Of Being Hungry All The Time


This article is purely for informational purposes. Do not self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information stated in the article.