11 ways to cause inflammations – We have all had inflammation before.
Think of a swollen ankle with a sprain, a cut on the finger, or even a cold. Inflammation is felt in a rather intense, unmistakable way: there is pain, possible swelling, and heat. This is acute inflammation and is a necessary reaction to our immune system.
However, when the inflammation is not cured but continues to disperse low levels of inflammatory compounds, it turns into chronic or silent inflammation. This persistent condition is the root cause of most diseases, ailments, faster aging, and weight gain. An effective way to fight inflammation does not come from the pharmacy, but from a grocery store.
Here are 11 ways you can inadvertently cause inflammation in your body:
1. Do not drink enough water
When cells lack this essential nutrient, cell function slows down, nutrients are not adequately transported, metabolism slows down and this can affect every organ of the body from the heart to the skin. Lack of adequate water intake can lead to serious health problems along with fatigue, confused thinking, headaches, joint pains, hunger, cravings, weight gain, and more. Drink at least half your body weight in ml of water daily.
2. Eat inappropriate cereals
Choose whole grains that keep their fiber and nutrients. In contrast, processed cereals labeled “wheat” or “wheat flour” (as opposed to “wholemeal“) produce an inflammatory reaction similar to that of sugar. Choose whole grains, such as whole oats, brown rice, or quinoa.
3. Drink diet soft drinks
Diet soft drinks contain artificial and laboratory-made sweeteners that can lead to increased insulin response, weight gain, type 2 diabetes, and other inflammatory reactions. Change your habits and choose carbonated water flavored with fruit or cucumber or soft drinks containing stevia.
4. Eat processed foods
Processed foods cause inflammation and are one of the reasons many people are overweight and/or ill. In any country that has adopted processed foods, residents are getting sick. Processed foods like fast food have been created for reasons of overconsumption.
5. Consume sugar often
Sugar is the number one inflammatory food. Sugar and high fructose corn syrup belonging to the same category are 2 of the main culprits and can cause serious health effects including cardiovascular disease, diabetes, obesity, cancer, and even skin aging.
6. Do not eat fermented foods
Fermented foods, such as yogurt or sauerkraut, boost the beneficial bacteria in the gut that fight inflammation. These foods also boost the immune system and help with weight loss.
7. You do not eat enough green leafy vegetables
Dark green leafy vegetables (spinach, kale, broccoli, celery, cabbage) have anti-inflammatory nutrients that reverse inflammation in the body.
8. You get too little omega-3 fatty acids (and too many omega-6 fatty acids)
Omega-3 fatty acids help effectively reverse inflammation. In the middle diet, there is an imbalance between omega-3 and omega-6 fatty acids. Both types are essential for health and are only obtained through our diet.
However, most people should make sure they get more omega-3s than omega-6 fats. Foods that contain them are wild salmon, sardines, walnuts, flaxseed, and fish oil supplements.
9. Use unsuitable cooking oils
Do not use inflammatory cooking oils such as vegetable oil, canola oil, soybean oil, or corn oil. They have a very high content of omega-6 and a very low content of omega-3 fatty acids which enhance inflammation. Instead, use anti-inflammatory oils such as olive oil, macadamia oil, coconut oil, or red palm oil.
10. You do not exercise
Inflammation can occur if you do not move your body regularly. Exercise enhances healthy cell function and reduces the signs of inflammation. Almost any type of exercise increases your heart rate, such as brisk walking, tennis, lawn mowing, or even gardening.
11. You are overweight
Every fat cell, if overloaded with fat, produces compounds that enhance a vicious cycle of weight gain.
Article by nutritionist Lori Shemek, Ph.D.