What is Inflammation?
Inflammation is your body's natural response to predators and injury. On its own, inflammation is a good thing; inflammation is essentially another word for your immune system. Too little inflammation and you end up with AIDS or cancer.
But on the other end of the spectrum you have chronic inflammation. This leads to autoimmune disease, which is essentially when your body attacks itself. In short, autoimmune disease is like have an overactive immune system.
Acute inflammation, which is sudden and temporary, is good, like exercise or fighting off disease. However, nearly every chronic disease can be linked back to chronic inflammation in some way.
Symptoms of Inflammation
Causes of Chronic Inflammation
Chronic Inflammation Can Lead To...
Diet and Inflammation
A big driver of chronic inflammation is the Standard American Diet, appropriately abbreviated as SAD. The Standard American Diet consists of a surplus of highly refined starches, sugars, and oils, all main drivers of chronic inflammation.
The SAD is made up of hyper-palatable foods that are also high is saturated fat, sodium, artificial flavors and dyes, preservatives, harsh chemicals, and obviously calories. Essentially, the average American is undernourished but overfed.
Additionally, most modern diets are highly lacking in fiber, vitamins, minerals, and phytochemicals. Add in the fact that most people are walking around stressed, dehydrated, and sleep deprived, and it's no mystery why chronic disease is at all all time high despite the miracles of modern medicine.
Besides cutting out all the junk, you can also reduce your inflammation by including more anti-inflammatory foods in your diet. If you like to follow diet plans, then the Mediterranean diet is probably your best bet, as it's known to be the best at reducing chronic inflammation due to it's abundance of whole foods and lack of processed foods.
Inflammatory Foods to Avoid
Sources
Inflammation is your body's natural response to predators and injury. On its own, inflammation is a good thing; inflammation is essentially another word for your immune system. Too little inflammation and you end up with AIDS or cancer.
But on the other end of the spectrum you have chronic inflammation. This leads to autoimmune disease, which is essentially when your body attacks itself. In short, autoimmune disease is like have an overactive immune system.
Acute inflammation, which is sudden and temporary, is good, like exercise or fighting off disease. However, nearly every chronic disease can be linked back to chronic inflammation in some way.
Symptoms of Inflammation
- Abdominal and chest pain
- Acid reflux
- Getting sick often
- Fatigue
- Fever
- High blood pressure, LDL, and triglycerides
- High glucose, insulin, and A1C
- Insomnia
- Joint and muscle pain
- Migraines
- Skin rashes
- Weight gain or weight loss
Causes of Chronic Inflammation
- Alcohol
- Lack of exercise
- Irregular sleep
- Obesity
- Nutrient deficiencies
- Poor diet
- Stress
- Tobacco
Chronic Inflammation Can Lead To...
- Alzheimer's disease
- Anxiety
- Arthritis
- Asthma
- Cancer
- Celiac Disease
- Crohn's Disease
- Dementia
- Depression
- Eczema
- Graves Disease
- Hashimoto's Disease
- Heart attack
- Insulin resistance
- Irritable Bowel Syndrome (IBS)
- Joint, muscle, chest, and abdominal pain
- Lupis
- Metabolic syndrome
- Multiple Sclerosis
- Obesity
- Parkinson's Disease
- Polycystic Ovarian Syndrome (PCOS)
- Postural Orthostatic Tachycardia Syndrome (POTS)
- Psoriasis
- Stroke
- Type-2 Diabetes
- Weight loss or weight gain
Diet and Inflammation
A big driver of chronic inflammation is the Standard American Diet, appropriately abbreviated as SAD. The Standard American Diet consists of a surplus of highly refined starches, sugars, and oils, all main drivers of chronic inflammation.
The SAD is made up of hyper-palatable foods that are also high is saturated fat, sodium, artificial flavors and dyes, preservatives, harsh chemicals, and obviously calories. Essentially, the average American is undernourished but overfed.
Additionally, most modern diets are highly lacking in fiber, vitamins, minerals, and phytochemicals. Add in the fact that most people are walking around stressed, dehydrated, and sleep deprived, and it's no mystery why chronic disease is at all all time high despite the miracles of modern medicine.
Besides cutting out all the junk, you can also reduce your inflammation by including more anti-inflammatory foods in your diet. If you like to follow diet plans, then the Mediterranean diet is probably your best bet, as it's known to be the best at reducing chronic inflammation due to it's abundance of whole foods and lack of processed foods.
Inflammatory Foods to Avoid
- Alcohol
- Beer
- Hard Liquor
- Sugary Cocktails and Mixed Drinks
- Wine
- Artificial Additives
- Artificial sweeteners
- Aspartame
- Saccharin
- Sucralose
- Emulsifiers, Stabilizers, and Thickeners
- Guar Gum
- Polysorbates
- Xanthan Gum
- Flavor Enhancers
- Disodium Inosinate
- Disodium Guanylate
- Monosodium Glutamate (MSG)
- Food Colorings
- Caramel Color
- Red 40
- Yellow 5
- Preservatives
- Butylated Hydroxyanisole (BHA)
- Butylated Hydroxytoluene (BHT)
- Potassium Sorbate
- Sodium Benzoate
- Fast and Fried Foods
- Arancini
- Banana Chips and Plantian Chips
- Burritos, Quesadillas, and Tacos
- Hamburgers and Cheeseburgers
- Chicken Fingers and Nuggets
- Corn Dogs and Hot Dogs
- Churros and Donuts
- Falafel
- Fish Sticks
- French Fries and Tater Tots
- Fried Chicken
- Mozzarella Sticks
- Onion Rings
- Pizza
- Wings
- Processed Meats
- Bacon
- Beef Jerky
- Bologna
- Breakfast Sausage
- Deli Meats
- Ham
- Hot Dogs
- Italian Sausage
- Pepperoni
- Prosciutto
- Salami
- Spam
- Refined Grains
- Bagels
- Baked Goods
- Banana Bread
- Biscuits
- Croissants
- Muffins
- Pastries
- Instant Oatmeal
- Pancakes and Waffles
- Pasta
- Pizza
- Tortillas
- White Bread
- White Flour
- White Rice
- Seed Oils
- Canola Oil
- Corn Oil
- Cottonseed Oil
- Grapeseed Oil
- Safflower Oil
- Soybean Oil
- Sunflower Oil
- Sugar (And Its Different Names)
- Agave Syrup
- Beet Sugar
- Brown Rice Syrup
- Brown Sugar
- Cane Sugar
- Caramel
- Coconut Sugar
- Corn Syrup
- Date Sugar
- Date Syrup
- Dextrose
- Fructose
- Fruit Juice Concentrate
- Glucose
- Glucose Syrup
- Granulated Sugar
- High Fructose Corn Syrup
- Honey
- Invert Cane Syrup
- Invert Sugar
- Maltodextrin
- Malt Syrup
- Maple Syrup
- Molasses
- Organic Cane Sugar
- Powdered Sugar
- Rice Syrup
- Sucrose
- Sugar
- Syrup
- Ultra Processed Foods
- Cereal
- Captain Crunch
- Cheerios
- Froot Loops
- Frosted Flakes
- Honey Nut Cheerioes
- Lucky Charms
- Raisin Bran
- Snack Foods
- Candy
- Chips
- Crackers
- Granola and Granola Bars
- Pastries
- Popcorn
- Pretzels
- Trail Mixes
- Sugar Sweetened Beverages
- Alcoholic Mixed Drinks
- Coffee Beverages
- Diet Soda
- Energy Drinks
- Fruit Juice
- Iced Tea
- Lemonade
- Sports Drinks
- Soda
- Beans and Lentils
- Black Beans
- Brown Lentils
- Edamame
- Garbanzo Beans (Chickpeas)
- Green Lentils
- Kidney Beans
- Navy Beans
- Pinto Beans
- Red Lentils
- Tofu
- Berries
- Blackberries
- Blueberries
- Boysenberries
- Cranberries
- Raspberries
- Strawberries
- Citrus Fruits
- Grapefruit
- Lemons
- Limes
- Mandarines
- Oranges
- Tangerines
- Cruciferous Vegetables
- Bok Choy
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Radishes
- Dark Chocolate and Cocoa (at least 85% cacao)
- Dark Leafy Greens
- Arugula
- Collards
- Kale
- Mustard Greens
- Romaine Lettuce
- Spinach
- Swiss Chard
- Dried Fruits
- Dates
- Figs
- Prunes
- Raisins
- Extra Virgin Olive Oil
- Fatty Fruits
- Avocados
- Coconuts
- Olives
- Fermented Foods
- Greek Yogurt (plain, unsweetened)
- Kefir
- Kimchi
- Saurekraut
- Miso
- Tempeh
- Herbs & Spices
- Basil
- Cinnamon
- Cloves
- Garlic
- Ginger
- Oregano
- Parsley
- Rosemary
- Turmeric
- Lean Meats
- Chicken Breast (boneless, skinless)
- Chicken Thighs (boneless, skinless)
- Ground Beef (at least 90% lean)
- Ground Turkey (at least 90% lean)
- Pork Tenderloin
- Turkey Breast
- Venison
- Melons
- Cantaloupe
- Honeydew
- Papaya
- Watermelon
- Nuts
- Almonds
- Brazil Nuts
- Cashews
- Hazelnuts
- Macadamia Nuts
- Peanuts
- Pecans
- Pine Nuts
- Pistachios
- Walnuts
- Omega-3 Fish
- Anchovies
- Herring
- Mackerel
- Salmon
- Sardines
- Trout
- Tuna
- Other Fruits
- Apples
- Bananas
- Grapes
- Guava
- Kiwi
- Passion Fruit
- Pears
- Pineapple
- Pomegranates
- Star Fruit
- Other Vegetables
- Artichokes
- Asparagus
- Bell Peppers
- Beets
- Carrots
- Eggplant
- Onions
- Leeks
- Red Onions
- Scallions
- Shallots
- Sweet Onions
- White Onions
- Yellow Onions
- Pumpkin
- Squash
- Acorn Squash
- Butternut Squash
- Spaghetti Squash
- Yellow Squash
- Zucchini
- String Beans
- Tomatoes
- Seeds
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Poppy Seeds
- Pumpkin Seeds
- Psyllium Husk
- Sesame Seeds
- Sunflower Seeds
- Starchy Vegetables
- Parsnips
- Peas
- Plantains
- Potatoes
- Sweet potatoes
- Turnips
- Stone Fruits
- Apricots
- Cherries
- Mangos
- Nectarines
- Peaches
- Plums
- Whole Grains
- Amaranth
- Barley
- Brown Rice
- Oats
- Quinoa
- Rye
- Whole Wheat
- Aim for at least 150 minutes of physical activity per week
- Avoid ultra-processed foods
- Do cardio exercise like running, biking, rowing, elliptical, or stair machine
- Eliminate all sweetened beverages, like soda, juice, iced tea, sports drinks, energy drinks, and coffee
- Establish regular sleep and wake times
- Limit alcohol consumption
- Maintain a healthy weight
- Practice yoga, meditation, or breathwork exercises
- Quit smoking
- Regularly resistance train, at least 3 times a week
- Take walks throughout the day, totaling at least 10,000 steps each day
Sources