About Low-Grade and Chronic Inflammation --> Why We Don't Notice It.
Hello hello!
Today's post is all about inflammation. It's our bodily response to toxins and other harmful substances or conditions that we might be experiencing. Sometimes, low-grade inflammation occurs without us even realizing it. For example, by experiencing one or more of the below symptoms this could be a low-grade form of inflammation:
- body pain
- constant fatigue and insomnia
- depression
- anxiety
- mood disorders
- gastrointestinal complications (constipation, diarrhea, acid reflux)
- weight gain
- frequent infections
Note that if you experience the above on a CONSISTENT basis, this may be chronic inflammation. For example, poor diet and lack of exercise can lead to depression and/or weight gain. Another example is overconsumption of foods that trigger inflammatory responses such as added sugars, dairy and specific types of fats like trans fatty acids or saturated fats, which can lead to consistent gastrointestinal complications.
If any of the above apply to you and you find this problematic, meaning it interferes with your day-to-day or overall mood and health, it's time to analyze your lifestyle just a bit and figure out what may be the root cause of these symptoms.
Instead of remedying it with over-the-counter or prescription medication, I recommend getting to the root of the problem and take preventative measures. One way we can do this is through food, because food is medicine after all! What nutrient-dense foods can we eat to prevent inflammatory responses from escalating from a symptom to a much larger problem?
It should be said that inflammation can be positive--it's our bodily response to infections and injuries that occur to us. For example, if we sprain an ankle, the ankle will swell up.
Too much inflammation, meaning over an extended period of time, is a negative response because we want to function optimally. The body cannot do this if it must constantly fight off viruses, bacteria, toxins, and other harmful substances that we might be feeding ourselves. From a nutrition standpoint, whether or not you are concerned about chronic inflammation, try to limit or avoid:
Here is a list of foods that have antioxidant (meaning they fight toxins in the body) and anti-inflammatory properties:
- Berries --> These provide antioxidants known as "anthocyanins" which may reduce inflammation, boost immunity, and reduce the risk of heart-disease
- Fatty fish (ex: Salmon) --> Fatty fish has high amounts of omega-3 fatty acids (specifically EPA and DHA) which produce anti-inflammatory effects
- Broccoli --> The antioxidant "sulforaphane" produces an anti-inflammatory effect which has been associated with a decreased risk of heart disease and cancer
- Avocados --> They offer various compounds that benefit you from developing cancer and inflammation, and provide tons of potassium, magnesium, fiber, and monounsaturated fats
https://www.ncbi.nlm.nih.gov/books/NBK493173/
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section3
Today's post is all about inflammation. It's our bodily response to toxins and other harmful substances or conditions that we might be experiencing. Sometimes, low-grade inflammation occurs without us even realizing it. For example, by experiencing one or more of the below symptoms this could be a low-grade form of inflammation:
- body pain
- constant fatigue and insomnia
- depression
- anxiety
- mood disorders
- gastrointestinal complications (constipation, diarrhea, acid reflux)
- weight gain
- frequent infections
Note that if you experience the above on a CONSISTENT basis, this may be chronic inflammation. For example, poor diet and lack of exercise can lead to depression and/or weight gain. Another example is overconsumption of foods that trigger inflammatory responses such as added sugars, dairy and specific types of fats like trans fatty acids or saturated fats, which can lead to consistent gastrointestinal complications.
If any of the above apply to you and you find this problematic, meaning it interferes with your day-to-day or overall mood and health, it's time to analyze your lifestyle just a bit and figure out what may be the root cause of these symptoms.
Instead of remedying it with over-the-counter or prescription medication, I recommend getting to the root of the problem and take preventative measures. One way we can do this is through food, because food is medicine after all! What nutrient-dense foods can we eat to prevent inflammatory responses from escalating from a symptom to a much larger problem?
It should be said that inflammation can be positive--it's our bodily response to infections and injuries that occur to us. For example, if we sprain an ankle, the ankle will swell up.
Too much inflammation, meaning over an extended period of time, is a negative response because we want to function optimally. The body cannot do this if it must constantly fight off viruses, bacteria, toxins, and other harmful substances that we might be feeding ourselves. From a nutrition standpoint, whether or not you are concerned about chronic inflammation, try to limit or avoid:
Added Sugars
Added sugar increases inflammation in the body and causes a spike in the blood, followed by a crash, leading you with depleted energy and back to craving more sugar-containing foods or high-carbohydrate, low-fiber foods.Processed food
Processed foods typically have a lower fiber content, but we need fiber to regulate digestion. It also has higher amounts of sodium, which causes your body to hold on to water to cause unnecessary bloating and dehydration. These foods can contain various additives, preservatives and unnatural ingredients that can pose as a threat to the body. In response, the body will want to "fight back" with an inflammatory response. If it's avoidable, it's suggested that we aim for unprocessed, whole foods. If not, read the label and know what you're consuming at least!Here is a list of foods that have antioxidant (meaning they fight toxins in the body) and anti-inflammatory properties:
- Berries --> These provide antioxidants known as "anthocyanins" which may reduce inflammation, boost immunity, and reduce the risk of heart-disease
- Fatty fish (ex: Salmon) --> Fatty fish has high amounts of omega-3 fatty acids (specifically EPA and DHA) which produce anti-inflammatory effects
- Broccoli --> The antioxidant "sulforaphane" produces an anti-inflammatory effect which has been associated with a decreased risk of heart disease and cancer
- Avocados --> They offer various compounds that benefit you from developing cancer and inflammation, and provide tons of potassium, magnesium, fiber, and monounsaturated fats
Play Around & Do Your Research!
The above examples are only three of many other kinds of foods. For simplicity's sake, I won't include the whole list. For a more comprehensive list, check out the sources I have used to guide your understanding. Educate yourself! Not only are these foods good for inflammation, but they're just good for you in general!https://www.ncbi.nlm.nih.gov/books/NBK493173/
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section3
Comments
Post a Comment