When tissue is damaged or threatened by pathogens, the body releases chemicals that cause blood vessels to dilate, allowing immune cells to reach the affected area. This results in increased blood flow, warmth, redness, and swelling, which are typical signs of inflammation.
The immune cells, such as white blood cells, work to remove harmful substances and repair damaged tissue, says Metro hospital’s rheumatologist Vivek Madhav while acute inflammation is essential for healing, chronic inflammation, which persists over time, can be harmful and contribute to various diseases like heart disease, diabetes, and arthritis.
Madhav says that lifestyle factors like diet, stress, and lack of exercise can influence inflammation levels, highlighting the importance of adopting a healthy lifestyle to manage inflammation and promote overall well-being.
Here are some foods to consider avoiding or reducing as suggested by Madhav.
Processed Foods: Foods high in sugar, refined grains, and unhealthy fats can promote inflammation. This includes fast food, sugary snacks, and processed meats.
Trans fats: These are found in partially hydrogenated oils, often used in fried foods and baked goods. They not only promote inflammation but also contribute to heart disease.
Sugary drinks: Beverages like soda and sweetened juices can spike blood sugar levels and contribute to inflammation. Opt for water, herbal teas, or unsweetened alternatives.
Refined carbohydrates: Foods made with white flour, such as white bread, pastries, and many cereals, can cause inflammation. Choose whole grains like oats, brown rice, and quinoa instead.
Excessive alcohol: While moderate alcohol consumption may have some health benefits, excessive drinking can increase inflammation. Limit your intake and opt for red wine in moderation if you do drink alcohol.
Processed meats: Bacon, sausage, hot dogs, and other processed meats contain high levels of saturated fats and additives that can promote inflammation. Choose lean protein sources like poultry, fish, and legumes instead.
Highly processed cooking oils: Vegetable oils like corn, soybean, and sunflower oils are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. Instead, use healthier options like olive oil or coconut oil.
Artificial additives: Preservatives, artificial colours, and flavours found in many processed foods can trigger inflammation in some individuals. Opt for whole, natural foods whenever possible.
Excessive salt: High sodium intake can lead to water retention and increase inflammation. Limit your consumption of salty snacks, canned foods, and processed meals.
Dairy products: Some people may be sensitive to dairy and experience inflammation as a result. If you suspect dairy is a problem for you, try reducing your intake or opting for dairy alternatives like almond or soy milk.
