Inflammation is the ‘bad boy’ of lifestyle illnesses. Even though it is useful in acute conditions, it can damage the body if inflammation becomes chronic.
There are a number of risk factors for chronic inflammation. These include: long-term infection, poor diet, toxins, heavy metals, smoking, stress, exhaustion and obesity. These factors put the body on high alert, even when an alert is unnecessary. Consequently, these inflammatory cell signals significantly damage health over time. For example, it can scramble DNA, interfere with cellular communications, impair immunity and create an environment that allows tumors to grow.
To eliminate chronic inflammation, we must reduce these underlying factors and support the body’s natural anti-inflammatory mechanisms. We need to tell the body to calm down.
Excess weight, especially in the abdomen, known as visceral fat, can itself produce inflammatory chemicals known as cytokines.
However, being thin is not necessarily any better. Eating pro-inflammatory foods can also throw your system off balance even if you are physically fit. That’s why we should all stay away from processed foods and control our intake of sugar and trans fats. In particular, processed, fried and grilled foods are high in advanced glycation end products, appropriately called AGEs, which promote oxidation and inflammation.
One study, conducted by researchers at the Mount Sinai School of Medicine, outlined how dietary changes can have a profound impact on inflammation and health. Two groups were assigned separate diets. One ate a normal Western diet, high in AGEs. The other was asked to poach, stew or steam their meals, processes that produce fewer AGEs. After four months, the latter group showed dramatic reductions in inflammatory markers and had other indications of improved cardiovascular and metabolic health. In addition, a protein that helps clear these toxic compounds increased, restoring the body’s normal protective mechanisms.
Eat more phytonutrients, which tend to be high in antioxidants and include other health-promoting compounds. Richly colored fruits, like tomatoes, blueberries and strawberries, are excellent sources.
Also, probiotic / fermented foods, such as yogurt, pickles, sauerkraut, miso and kimchi, help maintain the balance of friendly flora in our digestive tract and are shown to help reduce inflammation.
Another cause of chronic inflammation is stress and lack of sleep. This can be reduced with practice of meditation, yoga, tai chi, etc.
Anti-oxidants are an effective way to counteract chronic inflammation, especially if obtained from dietary and natural sources,
What a simple way to keep ourselves healthy!
