Nutrition affects inflammation – article

Nutrition affects inflammation - article

Genetic predisposition is a risk factor for inflammatory diseases. However, the biggest determinant of chronic inflammation is nutrition. This is because certain foods prevent inflammation; Some of them trigger inflammation.

More than 50% of people with an inflammatory disease develop the disease as a result of their diet and lifestyle. Even if you only eat one unhealthy meal, inflammatory reactions are triggered. If you choose unhealthy foods over the years, inflammation becomes chronic and diseases occur.

Chronic inflammatory processes play a role in almost all diseases, from allergies to rheumatic diseases, from obesity to diabetes, from arteriosclerosis to gout and intestinal diseases. Acne, bronchitis, osteoporosis, multiple sclerosis, high blood pressure, dementia, cancer and many other diseases are also linked to chronic inflammation. Almost all autoimmune diseases also lead to chronic inflammation.

Nutrition is known to play an important role in chronic inflammatory processes.

In fact, the inflammation is not as bad as it looks; The inflammatory process is the body’s natural defensive reaction against intruders and toxins.

Blood flow to the damaged area first decreases, then increases. This is how the white blood cells, which are the defense cells of our body, reach the focus of inflammation. In fact, inflammation is one of the body’s vital functions that keep us healthy.

A fundamental distinction must be made between acute and chronic inflammation:

acute inflammations may be little or not at all affected by diet. Inflammation is often a necessary part of the healing process.

chronic inflammatory processes are affected by changes in lifestyle and diet.

When inflammation is chronic or occurs too often, it becomes a problem, weakening a healthy body. While some components of the foods we eat are anti-inflammatory, some trigger inflammation. In the long term, the balance between these components is important. The effect of the individual ingredients varies from person to person. This applies to both inflammation-promoting and anti-inflammatory foods.

What foods have an anti-inflammatory effect?

Especially purple-colored fruits (raspberries, blackberries, blueberries), citrus fruits, various types of cabbage, spinach, chard, broccoli, beets, pineapple, cherries and cherries have many beneficial components for our body. In many patients, chronic inflammatory processes in the body are reduced and body functions are supported, thanks to vitamins, minerals (magnesium, zinc, copper, selenium), flavonoids, antioxidants and lots of fiber.

The use of fresh herbs and spices has a positive effect. Foods like ginger, turmeric, basil, thyme, nutmeg, rosemary, onion, and garlic contain many anti-inflammatory compounds.

Essential oils, flavonoids, tannins, vitamins help the body to protect itself, reduce inflammation and add flavor to meals.

Like the liver, the intestines contain a lot of zinc and copper. These minerals are similar to magnesium and selenium. They take part in metabolism and are therefore very important in the fight against inflammatory processes in the body. Tuna, mackerel, salmon or herring are more beneficial to health than red meat because they are rich in omega-3 fatty acids. Vegan alternatives are rapeseed oil or flaxseed oil. Omega-3 fatty acids can be obtained from these vegetable oils by cold pressing, but they should not be heated.

Legumes: Legumes such as lentils and beans contain lectins that can trigger inflammation in some people. These foods should be consumed less and should be soaked well when preparing for cooking to get rid of lectins. It can be soaked in whey, yoghurt water or vinegar water.

Processed products such as meat and sausages: Consumption of factory-made meat and deli products should be reduced as these products contain omega-6 fatty acids which trigger inflammation. Salting, smoking and canning these products for a long and delicious shelf life also triggers inflammation.

Refined vegetable oils and trans fats: Processed vegetable oils such as sunflower oil, corn oil, and genetically modified soybeans contain high levels of omega-6s, which trigger inflammation. Trans fats are oils that have been converted from liquid to solid by adding hydrogen to their structure. Trans fats, found in margarine, frozen foods, and many pre-packaged foods, also increase inflammation.

Dairy products: Dairy products such as homemade yogurt and cheese have probiotic properties and are healthy because they contain zinc and omega-3 fatty acids. You can increase the anti-inflammatory effect on the body by adding fruits, oats, flaxseeds and nuts to plain yogurt. However, particularly high-fat dairy products produced in the food industry contain many omega-6 fatty acids that can increase inflammation. The protein called casein in milk also causes inflammation. Lactose intolerance in the person also increases inflammation.

Artificial sweeteners: Sucralose, which causes liver dysfunction, has been shown to increase the inflammatory effect.

Sodas and high fructose corn syrup: Today, corn syrup, which is widely used as a sugar substitute, has been shown to be associated with obesity, as well as diabetes and heart disease. It is now proven that fatty tissue increases inflammation and causes associated rheumatic diseases.

Refined carbohydrates and pre-packaged foods: Gluten-containing foods such as breads, cookies, cakes, crackers, and sauces that quickly raise blood sugar and have a high glycemic index have been shown to increase inflammation. Monosodium glutamate (MSG) in cooked meals (soup, chips, cookies) increases the risk of inflammation and type 2 diabetes.

Fried food: The trans fatty acids in foods such as potato fries, cheese and onions, and fried dough have been shown to increase inflammation.

Alcohol: Alcoholic beverages such as red wine, which have an antioxidant effect when consumed at a certain rate, have been shown to increase inflammation when consumed in excess. Excessive alcohol consumption disrupts the intestinal system and causes inflammation.

For more on this and similar topics, “Anti-Inflammatory Dietary GuidelinesYou can use my book.

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Huseyin Nazlikul

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