Inflammation is one of the body’s main defense mechanisms used to indicate that there is a problem that needs urgent solving. Inflammation occurs as a natural response to injuries, bacterial and viral infections, irritants, and diseases. inflammation has been linked to the type of diet you have, your level of physical activity, your weight, your stress levels, your amount and quality of sleep, whether you smoke or drink alcohol all these factors play great roles in your body’s reaction to trouble.it may happen to you in a simple unnoticeable way or it can be exaggerated in some cases it all depends on the cause of the inflammation and the state of body health and immunity in order to protect you through the interactions between different immune cells, blood vessels, molecular mediators and the cause of the inflammation.
There are generally two main types of inflammation:
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- acute inflammation: this type of inflammation occurs for a short duration of time from days to a couple of weeks but no longer than a month, and it usually resolves fast as the body fights against the causative agent.
- chronic inflammation: this type of inflammation on the other hand happens gradually and lasts for longer periods of time usually for over six weeks, it doesn’t always end with proper healing of the illness and is the type that is commonly related to autoimmune diseases.
Symptoms of inflammation:
When a pathogen enters the body the immune system responds to it by introducing white blood cells to the affected area where they secrete chemicals like cytokines and leukotrienes that cause the five cardinal symptoms of inflammation so as to get rid of that pathogen, these symptoms are :
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- redness
- hotness
- swelling
- pain
- loss of function, like not being able to move the affected area
these symptoms don’t have to occur all at once or together it depends on the type of inflammatory mediators that are being produced and the extent of the inflammatory reaction; some types of inflammation may even pass silently without symptoms at all.
Foods that aggravate inflammation:
1. Sugary foods and drinks
Sugar is one of the most harmful ingredients we consume in huge amounts in our diets, without putting into consideration the horrible health impact it has on our bodies. some people add too much sugar to their drinks and food which makes the problem even bigger and harder to control, as there is already a huge amount of sugar present in soft drinks, candy, cookies, pastries, cereals, chocolate, doughnuts… sugar in food is mainly in the form of glucose and fructose and these two simple sugars are known for their ability to supply our bodies with fast energy that is why we get sugar rush after having too many sweets, fructose which is a monosaccharide that must be metabolized in the liver and that promotes the De Novo synthesis of free fatty acids FFA in the liver which according to the lipotoxicity theory triggers the inflammatory process and reactive oxygen species formation, and since simple sugar gets burned fast it stimulates your appetite and makes you desire to have more sweet stuff, the thing that makes sugar very addictive and an easy ticket to obesity.
sugar also causes resistance to leptin, a hormone that controls your appetite and leads to insulin resistance promoting diabetes, it has also been linked to atherosclerosis, cardiovascular disease, and even depression.
Basically, added sugar pumps up the level of inflammatory activity in the body that is why it is best to limit sugar intake to 10% of daily energy requirements almost equal to 36 grams or 9 teaspoons per day for men and 25 grams or 6 teaspoons for women as per the recommendations of the American Heart Association (AHA).
you should check the labels of the products you buy and look out for words like corn syrup, agave, maltose, dextrose, molasses as these are all types of sugar that are present in many manufactured goods that people don’t know they are all basically different forms of sugar, and you should try as well to get most of your sugar from natural sources like fruits and vegetables.
2. Trans fats
Trans fats come from eating foods that are made from partially hydrogenated vegetable oils to make them more stable and solid at room temperature like margarine to extend the shelf life of processed food it is present mainly in manufactured food products like baked goods, deep-fried food, and packaged snacks, which have been big parts of our daily dietary fat intake.
trans fats are associated with NFKB activation and reduce nitric oxide (NO) production increasing the risk of vasoconstriction and developing atherosclerosis and hypertension.
Trans fats incorporate into endothelial cells, monocytes, macrophages affecting membrane signaling pathways related to inflammation and increase CRP levels with high intake.
consumption of trans fats has been shown to raise the levels of LDL cholesterol and reduce HDL cholesterol levels to a greater extent when compared to saturated fats and mono or polyunsaturated fats which increases the risk of dyslipidemia, atherosclerosis, and cardiovascular disease.
in order to avoid getting too much trans fats in your diet make sure to stay away from foods that have hydrogenated or partially hydrogenated items on their labels and to be extra careful it is best to stay away from processed food completely and use natural fats like olive oil and butter.
3. Refined carbohydrates
This type of carbohydrates is highly processed resulting in the removal of fiber, vitamins, minerals, and essential fatty acids that is why high intake of refined carbs leads to rapid swings in blood sugar levels that cause an elevation in insulin levels and free fatty acids along with the elevation of circulating free radicals and proinflammatory cytokines such as IL-6, IL-18, and TNF-alpha.
Refined carbs are mainly found in white flour products like white bread, rice, pasta, pastries, cookies, cakes… they also promote the proliferation of inflammatory gut bacteria that increase the risk of getting inflammatory bowel disease (IBD). they lack all the benefits of fiber that control blood sugar levels and promote fullness and weight loss that are present in healthy unprocessed carbs so you should rely on whole wheat grains such as brown rice and bread.
4. Processed meat
Processing meat means handling meat in different ways as salting, curing, smoking, fermenting for the purpose of adding more depth to the flavor of the meat or to preserve it for longer periods of time, but processed meats are high in both bothered fats and salt which are triggers for leaky gut where there is increased intestinal permeability that allows gut bacteria to reach the bloodstream and produce toxins that stimulate the immune system causing an inflammatory reaction.
Processed meat as well has been proven to be a direct link to colon cancer due to the chronic inflammation that these meats produce. So, it is best to stay away from meats like bacon, sausage, hotdogs, pepperoni, salami, ham, jerky…as they cause inflammation and increase your cardiovascular disease risk and get protein from natural sources.
5. Omega 6 fatty acids
Omega 6 fatty acids mainly linolenic acid that the body changes into arachidonic acid which is a major contributing factor to the process of inflammation as it is a precursor to a number of potent proinflammatory mediators like prostaglandins and leukotrienes. omega 6 fatty acids have also been shown to cause reactions with free radicals causing oxidative cell damage and inflammation. omega 6 fatty acids are mainly found in soybean oil, canola oil, corn oil, sunflower oil, peanut oil…
In order to counteract the harmful effects of omega 6 fatty acids we should load up on omega 3 fatty acids from things like fatty fish, healthy nuts and seeds which are necessary for the diet and help lower your risk of atherosclerosis and cardiovascular disease and protect you against all sorts of mental disorders from depression to dementia and bipolar disorder you can get polyunsaturated fatty acids from natural fats like olive oil, butter, and coconut oil as they are all relatively low on omega 6 fatty acids
6. Alcohol
Excessive alcohol consumption has been proven to cause chronic inflammation through its negative effect on the gut and the liver. alcohol leads to a disturbance in the intestinal barrier leading to translocation of gut bacteria to the bloodstream producing endotoxins and triggering the immune system, it also leads to an increase in the harmful bacteria in the microbiome and lowers the level of good gut bacteria promoting overgrowth and inflammation.
Alcohol also impairs the body’s immune response and suppresses the bodies reaction to harmful stimuli, resulting in higher levels of CRP, especially beer consumption and not so much with red wine which has shown anti-inflammatory properties when consumed in decent amounts; so make sure to check that your daily alcohol consumption is around 1:2 glasses and not more; as it can be the cause of your inflammation.
Anti-inflammatory foods:
1. Fatty fish
The American Heart Association recommends having fish at least 2 times per week, there is a wide variety of fatty fish types to choose from, the most commonly known ones are salmon, tuna, trout, mackerel, and sardines. People can alternate between them to get the best benefits of those natural healthy fats throughout different meals.
Omega 3 fatty acids or polyunsaturated fatty acids are a cornerstone of a good healthy diet not only are they excellent sources of antioxidants and anti-inflammatories they are also beneficial for all your body systems from the brain to the heart and blood vessels and they help counteract the harmful effects of omega 6 fatty acids.
2. Garlic
It has been used for ages in almost all types of dishes and is a staple ingredient in all styles of cooking. Not only does it elevate the taste of your dishes, but it is also of extreme importance to your health because of its prophylactic and therapeutic medicinal properties.
It acts as a powerful anti-inflammatory and has been proven to have cancer-preventive potential with significant enhancement of the immune system. When crushed it releases sulfur-containing compounds collectively called organosulfur compound (OSCS) most commonly available is allicin or (diallyl thiosulfate ) which is the active compound responsible for its biologic activity as an antimicrobial and anti-inflammatory.
3. Turmeric
Turmeric is one of the oldest spices used mainly in East Asian countries in curry powder that people all around the world use nowadays, turmeric is what gives curry the characteristic yellow pigment, it has several beneficial compounds that have powerful anti-inflammatory and antioxidative properties most importantly curcumin, it is helpful to add black pepper to curry as it contains piperine that enhances the absorption of curcumin into our bodies.
It also helps improve your memory and fight against neurodegenerative disorders like dementia through increasing the level of brain-derived neurotrophic factor, it is now available in the form of supplements for its great medicinal effects and is a wonderful spice to add to all types of dishes to make them brighter and healthier.
4. Dark chocolate
The cocoa in dark chocolate is one of the best sources of antioxidants including polyphenols, flavanols, and catechins that help fight free radicals damage on cells, it also contains healthy fats like oleic acid like that present in olive oil by that it helps fight bad cholesterol and increase omega 3 fatty acids that fight inflammation and promote cardiovascular health, with a moderate content of caffeine that promotes blood flow, it is best to choose higher quality dark chocolate with cocoa content higher than 70 % and avoid the types that have added sugar to it, to get the full benefit of its numerous antioxidants. you can use it frequently to make hot chocolate and desserts that are indulgent and rich, especially in cold weather.
5. Ginger
A pungent root vegetable with a history of use that goes on for centuries. it is widely used in a ton of dishes mostly in east Asian food and drinks mainly in India and China; as it is has been known for treating numerous ailments from common colds, nausea, migraines, hypertension, and arthritis it also has anti-cancerous properties as it contains many bioactive compounds in its oily resin within its rhizomes or roots like gingerols ,shogaols, and paradols which are the ingredients responsible for the pungent spicy aroma and are the cause of these remarkable pharmacological properties.
It exerts its anti-inflammatory activity by increasing the heat production in the body which leads to increased oxygen consumption and lactate efflux. this thermogenic effect causes vasoconstriction independent of catecholamines production that lowers the rate of inflammatory cells, cytokines, and inflammation biomarkers along with inhibiting prostaglandins and leukotriene biosynthesis. It can be eaten in many forms: fresh, pickled, preserved, candied, in a powder form in curry mix, ground in cakes, or even as a beverage.
6. Broccoli
Cruciferous vegetables like broccoli, Brussel sprouts, cauliflower, and cabbage have been associated with a reduction in risk of getting cancer and with great antioxidant and anti- inflammatory activity because they are rich sources of flavonoids like kaempferol that combats allergies and inflammation.
They also contain numerous vitamins and minerals like vitamin C, vitamin K, vitamin A, and calcium. more specifically broccoli contains isothiocyanates mostly sulforaphane which acts by suppressing the lipopolysaccharides (LPS) pathway which is a stimulus for macrophage recruitment and production of pro-inflammatory cytokines by this it helps ease inflammation.
7. Dark leafy greens
Spinach, kale, chard, and collard greens are all great dark green leafy vegetables that are not used enough in our everyday meals despite the fact that they are powerhouses filled with over 100 chemical compounds from flavonoids, phytochemicals, and carotenoids that have potential pharmacological activities with the added benefit of its content of minerals, vitamins K, vitamin D, vitamin E, and vitamin C. These compounds have been proven to have anti-inflammatory and antioxidant properties.
They also have some anti-obesity action by curbing excess food intake by inducing the secretion of satiety hormones helping you lose weight.
8. Olive oil
Not any type of olive oil is good for you the ones most studied with proven benefits are high-quality virgin and extra virgin olive oil which are used in abundance in the Mediterranean diet which is considered to be one of the healthiest diets out there as it helps fight chronic diseases and get better overall health and quality of life.
Virgin olive oil has a phenol compound named oleocanthal that has been postulated to have the same anti-inflammatory properties as the commonly used non _steroidal anti _inflammatory (NSAID) ibuprofen without the harmful effects the drug has on our bodies. oleocanthal has been shown to reduce inflammation-related diseases like neurodegenerative disease and heart diseases through its great content of healthy fats and omega 3 fatty acids that raise your HDL cholesterol levels and lower the risk of developing atherosclerosis and coronary artery disease.so, adding virgin olive oil to the diet regularly is a healthy choice that benefits your heart, bone, and brain.
9. Nuts
Almonds, walnuts, hazelnuts, pistachios, and pecans are all types of nuts that are considered to be great choices for snacks to enjoy instead of having the unhealthy fat rich fried snacks that are commonly used recently .since they are toasty, crunchy and salty which makes them incredibly satisfying and delicious but most importantly they are healthy and beneficial to our bodies as they are full of monounsaturated and polyunsaturated fatty acids which lower cholesterol levels and fights inflammation. they are filled with strong antioxidants, vitamin E, minerals like magnesium, zinc, and calcium.
Their main anti-inflammatory action comes from their abundance of omega 3 fatty acids especially alpha-linoleic acid (ALA) which has been proven to lower the levels of the inflammatory markers c_ reactive protein (CRP) levels and IL6.
10. Berries
Fruits in general are great anti-inflammatories and the more colorful they are, the more components they contain with more valuable health benefits, berries are some of the most versatile groups of fruits with a multitude of colors from bright red cherries and strawberries to dark purple raspberries and blueberries and even blackberries.
All these different colors have different polyphenols most notably are anthocyanin compounds which have been proven in extensive studies to have antioxidant properties and anti-inflammatory activity through their role in reducing natural killer (NK) cells signal transduction and enhancing the immune system which reduces your chronic inflammation.
11. Green tea
One of the healthiest drinks available that has been in use for centuries with a great history of health benefits. it is not just good for fat burning, appetite suppressing, and losing weight but it also is well known for its anti-inflammatory Activity through its rich content of polyphenols mostly epigallocatechin 3 gallate (EGCG) that suppresses the Genes responsible for protein expression of inflammatory cytokines and inflammation-related enzymes. therefore, it is wise to drink it regularly to benefit from its great effects on all body systems.