Inflammation is how the body responds to threats, such as infections or injuries. It’s a natural immune response and the body’s way of protecting itself. When the body perceives a threat, inflammation flares up to eliminate the cause of damage. But when inflammation is out of control, it poses a health risk.
The good news is you can do plenty of things to reduce your risk. Dietary changes are one option. If you’re concerned about inflammation or it’s a problem you want to address, learning what foods to reduce or eliminate from your diet is a great place to begin.
Types of Inflammation
There are two types of inflammation:
Acute inflammation is short-term and the “good” kind of inflammation. It triggers symptoms such as swelling, redness, heat, and pain. It’s normal and healthy for the body to respond in this way to injuries or other threats and this kind indicates your body’s immune response is working.
Chronic inflammation, on the other hand, is “bad” inflammation. It’s ongoing and occurs even if there is no injury or immediate threat. Things like poor diet, stress, or autoimmune disorders cause chronic inflammation to develop. This type of inflammation increases a person’s risk of developing a variety of health conditions, including:
- Heart disease
- Diabetes
- Arthritis
- Certain types of cancer
One of the primary causes of chronic inflammation is diet. Certain types of foods are known to trigger inflammation and should be avoided whenever possible. What are the most common food culprits of inflammation?
Fried Foods
Fried foods, especially if they are fried in seed oils, are a major culprit. These foods include things like french fries and fried chicken. Many foods you’ll purchase from restaurants, especially fast food establishments, fall into this category.
Sugary Food and Drink
This category includes foods like candy, baked goods, and soda. Additionally, many foods aren’t considered sweets but they contain sugar. If you’re concerned about your health, it’s important to limit or eliminate all of the obvious sugary sweets. You should also check foods that might contain “hidden” sugar.
Refined Carbohydrates
Carbohydrates are macronutrients that are essential to health and well-being. However, not all carbohydrates (carbs) are equal. The best way to get carbs is from fruits, vegetables, and whole grains. Carbohydrates that come from white rice, pasta, pastries, and white bread are refined carbohydrates. They lack many of the nutrients available in complex carbohydrates and put your body at risk.
Trans Fats
Fat is another macronutrient and like carbohydrates, there are both good and bad fats. Trans fats are the unhealthiest type of fat. This type of fat is found in many processed foods, including margarine and baked goods. Your best bet, especially if you are concerned about inflammation, is to avoid trans fats completely.
Processed Meats
Meat provides a variety of health benefits, but when that meat is ultra-processed, you lose many of those benefits. Processed meats tend to be high in sodium and can affect your palette because they are so salty. Foods in this category include things like hot dogs, deli meats, sausage, and bacon.
Excessive Alcohol
Most people concerned about inflammation can tolerate an occasional alcoholic drink. However, if your alcohol intake extends beyond “moderate,” even if this occurs occasionally, are at risk. Frequent heavy drinking likely puts your body into a chronic state of inflammation.
Artificial Sweeteners
While artificial sweeteners might seem like a great option to help you reduce your sugar intake, some of them actually pose a risk in and of themselves. Sugar substitutes like aspartame and sucralose are triggers and pose a variety of other health risks.
Processed Snack Foods
Many of the foods already mentioned in this list also fall into this category. Ultra-processed foods include things like chips, crackers, baked goods, and more. Although many of these types of foods are available in non-ultra-processed alternatives, you can also buy them premade.
For example, you can bake a batch of cookies and while they put you at risk of inflammation due to their sugar content, they are not considered ultra-processed. However, if you purchase a bag of pre-made cookies from the convenience store or supermarket, they are ultra-processed and increase your risk of inflammation even more.
Final Thoughts
Managing or eliminating inflammation can seem overwhelming at first. However, by making a few dietary adjustments, over time you’re likely to see a great deal of improvement in your health.
Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace medical advice from a physician.
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