You can’t see it or feel it, but inflammation may slowly be damaging your body. It’s true! The concept of inflammation is sometimes tricky to grasp because it’s very complicated, and may seem even contradictory, because there may be only a few, if any, outward symptoms but the damage can be devastating and irreversible .
Inflammation is a natural function and also there to help you and may end up hurting you instead. When something damages your cells, your body releases chemicals that trigger a response from your immune system, however, chronic inflammation happens when this response lingers, leaving your body in a constant state of alert.
Over time, chronic inflammation may have a negative impact on your tissues and organs. A 2011 Autoimmune Review reviewed by the National Institutes of Health (NIH) research suggests that chronic inflammation could also play a role in a range of conditions, from cancer to asthma. Even way back in 2004, Time Magazine called inflammation “The Secret Killer”! That’s why it’s vitally important that you know about our Anti Inflammatory Foods List.
Checkout this video on inflammation from BLC Tools Marketing. Although the symptoms are sometimes subtle, there could also be tell-tale signs of inflammation, such as swelling, redness, heat, pain, and loss of function, depending on whether it’s acute or chronic inflammation, affecting you.
Some examples of acute inflammation are bronchitis, sore throat, wound (cuts), dermatitis, tonsillitis, and sinusitis. Please understand acute inflammation by itself is a good sign the body is doing its job in trying to heal itself. However, if it turns out to be chronic inflammation and not acute inflammation, you will totally understand the importance of knowing what foods reduce chronic inflammation.
When you have an acute inflammation from infection or injury, the immune system releases white blood cells and chemicals to fight off the infection or causes cells to divide and grow to repair damaged tissue, and healing occurs. Quoting Wikipedia:
So, no worries, well, think again! On the other hand, when chronic inflammation persists, per the National Institutes Of Health book “StatPearls” statement,
Chronic inflammation is also referred to as slow, long-term inflammation lasting for prolonged periods of several months to years. Generally, the extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.
When the immune system triggers an inflammatory response, when you don’t have an infection or injury, such as those that caused by arthritis and other autoimmune diseases, it may damage healthy tissues, causing tissue death, the thickening and scaring of connected tissue, and all kinds of complications.
Chronic inflammation is sometimes called ‘smoldering inflammation’ because it’s inflammation that never really resolves. It’s the opposite of ‘good’ inflammation, which your body uses to get rid of bacteria and viruses, and then, once it achieves its goal, resolves,
said Eugene Ahn, MD, and Director Of Clinical Research and Hematologist/Oncologist at Cancer Treatment Center Of America Chicago. Chronic inflammation can also happen when people are obese, found a 2011 Annual Review Immunology study (NIH); or under stress found a 2014 Psychology Bulletin (NIH) study. Two other examples of the causes of smoldering inflammation are failure to eliminate whatever was causing an original acute inflammation, and exposure to a low level of a particular irritant, such as an industrial chemical, over a long period.
Long-term chronic inflammation can manifest itself into the following illnesses and diseases: asthma, peptic ulcer, tuberculosis, rheumatoid arthritis, periodontics, ulcerative colitis or Crohn’s disease, and active hepatitis. Extra-intestinal manifestations of inflammatory bowel disease are prevalent in both ulcerative colitis and Crohn’s disease, determined a 2011 Gastroenterol study reviewed by the NIH. There’s more and more evidence, chronic inflammation can be at the root cause of various forms of cancer, according to the National Cancer Institute (NIH) “Chronic Inflammation” research.
Inflammation has been associated with heart disease, stroke, type 2 diabetes, chronic allergies and Alzheimer’s. In a 2015 Saudi Journal Biological Science study reviewed by the NIH associated chronic inflammatory mechanisms with Alzheimer’s disease and type 2 diabetes. According to the NIH StatPearls research, chronic inflammatory diseases are the most significant cause of death in the world. Quoting the NIH study, they said,
In the United States in 2000, nearly 125 million Americans were living with chronic conditions and 61 million (21 percent) had more than one. In recent estimates by Rand Corporation, in 2014 nearly 60 percent of Americans had at least one chronic condition, 42 percent had more than one and 12 percent of adults had 5 or more chronic conditions.
According to a 2012 Nutrition Metabolism (London) study reviewed by the NIH, when you have a lifestyle of eating unhealthy nutritionally-deprived foods, or get little exercise, or have too much stress and anxiety, or by being overweight, or you are exposed to environmental factors, such as infections that don’t go away, the immune system responds by triggering inflammation, sometimes chronic inflammation. In chronic inflammation, the inflammatory process may begin even if there is no injury, and it does not end when it should, being unresolved. Why the inflammation continues is not always clearly known either.
Chronic inflammation can have damaging consequences over the long term, if left unchecked. As we’ve already said, it can contribute to chronic diseases, such as heart disease, blood vessel disease, diabetes, obesity, cancer, Alzheimer’s disease and other debilitating conditions. For example, immune system white blood cells called neutrophils that cause inflammation destabilize the fatty deposits in the lining of the heart’s arteries. These plaque formations can eventually rupture, which causes the plaque to break loose and could potentially block an artery. When blockage happens, the result is a heart attack.
Over time, chronic inflammation can cause DNA damage and even lead to cancer. For example, people with chronic inflammatory bowel diseases, such as ulcerative colitis or crohn disease, have an increased risk of colon cancer, according to the Mayo Clinic. Or another example, is with obesity. According to Kimberly Gudzune, a physician at John Hopkins and a clinical researcher on obesity, said
We see a link between obesity and some diagnostic markers for inflammation, but we don’t know what causes them. We worry that there’s something brewing for these people, that they are at higher risk for heart disease, cancer, and diabetes.
This May Be Revealing
Here are a few questions you can ask yourself to help you determine if you have uncontrolled chronic inflammation present in your body. Are you struggling with sugar or carbohydrates cravings? Do you have difficulty shedding those last 10, 20 or 30 pounds? Do you ever struggle with digestive issues such as diarrhea, constipation, bloating or gas? What about low energy levels?
Have you ever followed a low-fat diet? How often do you eat foods cooked in vegetable oil? Do you sometimes push yourself too hard at the gym hoping to burn some extra calories? Did you find out at some point in your life that you have a food sensitivity or allergy?
If you answered yes to any of these questions, then you probably have some chronic inflammation going on that needs to heal in order for your health to improve and symptoms to go away. Nearly everyone today is living in a state of chronic inflammation unless you’ve taken the measures previously to do something about it.
Intentionally or not, almost all of us have consumed processed foods, vegetables oils and trans fats more than our bodies would like. Clues that you may have chronic inflammation are persistent fatigue, according to a 2018 Frontier Behavioral Neuroscience study(NIH); and being overweight and difficulty losing weight, chronic aches and pains, indigestion, dry skin, acne, psoriasis, and allergies, according to an Obesity (Wiley)Research Journal study.
Getting Rid Of Chronic Inflammation
Healing chronic inflammation doesn’t look the same for everyone, but if you follow the steps listed below you can be sure you are heading in the right direction. Certain lifestyle factors, especially habitual ones, can promote inflammation. Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to insulin resistance, diabetes, and obesity, found a 2005 Nutrition Metabolism (London) study reviewed by the NIH.
You need to “remove” what is causing inflammation in the first place and then “self-treat” with anti-inflammatory foods and heal the damage, found Harvard Medical School research. Yes, this will take time, so be patient as you won’t regret the effort and the improved life you can live!
Here’s the proper process: 2017 European Journal of Nutrition study (NIH) chronic sugar consumption results in pro-inflammatory signaling and could contribute to the onset of insulin resistance ; 2009 Journal of Nutrition (NIH) study fructose consumption demonstrated that a high-fructose diet induces dyslipidemia, insulin resistance, and increased visceral adiposity; 2015 Nutrition study reviewed by the NIH consumption of honey, sucrose, and high-fructose corn syrup produces similar harmful metabolic effects.
Remove Inflammation Triggers. Reduce your intake of inflammatory-causing foods and avoid participating in lifestyle habits that are causing the inflammation; such as uncontrolled stress and anxiety, excessive exercise, eating processed sugar, saturated (omega 6s) or trans fats like processed oils like vegetable, canola, sunflower, and corn, fried foods, processed foods, white breads, deli meats, and donuts, .
Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to insulin resistance, diabetes, and obesity. Much research has confirmed the use of fatty oils and high sugar foods are detrimental to human health and here are a few examples: According to RN Healthcare, as the human body heals, inflammation becomes a response to stress.
Like stress, inflammation is beneficial, although when stress becomes chronic, it can lead to constant tissue breakdown and impairment of the immune system. On exercising, A 2012 Iranian Journal Basic Medical Science study reviewed by the NIH recommends moderate short-term exercise in oppose to strenuous prolonged exercise in reducing the trigger for inflammation response.
Another interesting connection is stress influences food choices, and stress can also enhance maladaptive metabolic responses to unhealthy meals; and diet can impact mood as well as pro-inflammatory responses to stressors, according to more 2011 Psychosomatic Medicine research (NIH). In other words, stressors, negative emotions, and unhealthy meals work together to enhance inflammation.
Discontinue using artificial sweeteners, processed grains and simple carbs like white bread and pasta, cereal, crackers, cookies, muffins, and bagels; fast foods; fried foods; food sensitivities; excess alcohol; smoking; lack of sleep; antibiotics; and excessive omega 6s (not good omega 3s); and hormones and antibiotics you get through eating grain-fed beef, or caged poultry, or farm-raised fish. If you are like we were you may be wondering how does antibiotics affect inflammation? Well, it turns out it does.
Research such as a Journal of Leukocyte Biology reviewed by the NIH has investigated how antibiotics affect immune responses to bacteria may have a direct impact on the efficacy of antibiotics treatments and researchers speculate that there are circumstances during which the benefits of inflammation outweigh the adverse effects. For example, for low inoculum infections and infections at sites where tissues regenerate readily, enhanced immune clearance of the pathogen by antibiotics would be beneficial.
Conversely, for prolonged or high inoculum infections where the increased host inflammation does not rapidly contribute to the clearance of the pathogen speculate that there are circumstances during which the benefits of inflammation outweigh the adverse effects. For example, for low inoculum infections and infections at sites where tissues regenerate readily, enhanced immune clearance of the pathogen by antibiotics would be beneficial and causes substantial immunopathology or overwhelming sepsis, or for infections in host compartments where tissue regeneration is suboptimal, inflammation induced by antibiotics could lead to more harm than good.
Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity according to a couple of studies reviewed by the NIH.
A 2012 Diabetes Metabolism Syndrome Obesity study (NIH) found a diet of grain-free whole foods with carbohydrate from cellular tubers, leaves, and fruits may produce a gastrointestinal microbiota consistent with our evolutionary condition, potentially explaining the exceptional macronutrient-independent metabolic health of non-Westernized populations, and the apparent efficacy of the modern “Paleolithic” diet on satiety and metabolism.
The other 2014 Mediators Inflammation study (NIH) found that magnesium-deficient diets are determinants of inflammation, while high intake of refined carbohydrates is a risk factor for insulin resistance, independently of central adiposity, particularly in children and young adults.
What’s more, eating processed and packaged foods that contain trans fats has been shown to promote inflammation and damage the endothelial cells that line your arteries per a 2011 PLOS|ONE study reviewed by the NIH. Another study published in the Journal of Clinical Nutrition and reviewed by the NIH found a connection between dietary intake of trans fatty acids and systemic inflammation in women.
So, per a 2011 Journal of Obesity reviewed by the NIH, you eat the opposite, which is a diet with appropriate calories that is low in refined carbohydrates, high in soluble fiber, high in mono-unsaturated fatty acids, a higher omega-3 to omega-6 ratio, and high in polyphenols, all have anti-inflammatory effects on the body.
Another 2011 study in the Journal of Lipid Resistance reviewed by NIH determined that effect of industrially produced trans fat on lowering markers of systemic inflammation in randomized trial in women. Vegetable oils used in many processed foods are another possible culprit. Regular consumption may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation in these case studies:
A 2015 Lipids study confirmed by NIH improves lipid metabolism, inflammation, oxidative stress and endothelial function in rats using plant oils as omega-3 fatty acid source. Influence of polyunsaturated omega 3 fatty acids on suppression of urologic inflammation was confirmed in a 2015 International Urological Neprological study reviewed by NIH.
A 2009 Biochemical Pharmacology study (NIH) revealed the importance of cardio-protective effect of omega 3s in the secondary prevention of sudden cardiac death due to arrhythmias.
That means extra virgin olive oil, wild-caught fish, modest lean grass-fed meat consumption, and abundant organic fruits, vegetables, legumes, and whole grains….green and black tea, walnuts, ground flaxseed, and garlic, which has more anti-inflammatory effects when compared to a typical American dietary pattern and should be a mainstay of your Anti Inflammatory Foods List.
This 2010 American Journal Cardiology study reviewed by the NIH looked at the benefits of omega 3 fatty acids and heart health and concluded that these polyunsaturated 3 fatty acids found in ocean fish provided a “cardio-protective” effect.
Some foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases,
says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health. Excessive intake of alcohol and processed meat can also have inflammatory effects on your body according to research. A 2010 Alcohol Alcohol study reviewed by the NIH looked at the association of alcohol intake with high-sensitivity C-reactive protein (CRP), uric acid and leukocyte count in blood and found alcohol intake was directly associated with uric acid in men and women. BMI modifies the effect of alcohol on CRP and uric acid levels in each sex.
However, don’t despair, there is actually a “silver-lining” between naturally “fermented” alcoholic drinks like wine and beer and health. More on this a little later. Modern diets are largely heat-processed and as a result contain high levels of advanced glycation end products (AGEs).
Dietary advanced glycation end products (dAGEs) are known to contribute to increased oxidant stress and inflammation, which are linked to the recent epidemics of diabetes and cardiovascular disease and were effectively reversed by cooking with moist heat, using shorter cooking times, cooking at lower tempratures, and by use of acidic ingredients such as lemon juice or vinegar, according to a 2010 the Journal of American Dietician Association study reviewed by NIH.
A 2016 Critical Review Food Service Nutrition (NIH) found a link between consumption of red processed meat and colorectal cancer. According to a 2012 Journal of Preventive Medicine study reviewed by the NIH self-reported weekday sitting time was associated with biomarkers linked to chronic low-grade inflammation, a poor metabolic health, and risk factors for chronic disease, in women, but not men, independent of physical activity. A high risk type 2 diabetes population recruited through primary care suggest that sedentary behavior may influence markers associated with inflammation, independent of MVPA, glycaemia and adiposity found a 2013 PLOS|ONE study reviewed by NIH.
Eat Nutrient-Dense Anti-Inflammatory Foods. Treat and heal existing inflammation with anti-inflammatory foods of healthy fats, plus some saturated fats, rich in micro-nutrients including the full range of vitamins, minerals, and trace elements, antioxidants, plant polyphenols and phytonutrients, full range of amino acids plus 9 essential amino acids, and particularly, rich in omega 3 fatty acids.
Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,
Dr. Hu says, and continuing, he notes in particular,
I’m sure you’re thinking what foods reduce inflammation, besides fruits and veggies? Types of anti-inflammatory foods Dr. Hu is referring to in his statement, and in this Harvard Medical School study, which noted polyphenols from onions, turmeric, red grapes, and green tea lowered a marker for inflammation in the body, are highlighted in the full list below.
The study also singled out all types of berries are rich in polyphenols, as are cherries and plums, as well as dark green leafy vegetables such as spinach, kale, and collards. Olive oil, flaxseed oil, and fatty fish, wild-caught, such as salmon, sardines, and mackerel offer healthy doses of omega-3 fatty acids, which have long been shown to reduce inflammation. Omega-3s may even lower inflammation levels in the brain.
Many experimental studies have shown that components of specific foods or beverages may have anti-inflammatory effects,
says Dr. Frank Hu. Here is a complete list:
Lean Grass-Fed Finished Meats. (A) Organic Beef, lamb, bison, and any wild game.
Grass-Fed Dairy. (A) Organic milk, butter, and cheese (low-fat is better)
Cage-Free(free-range) Brown Eggs (A) Organic.
Free-Range Lean Pork (A) Organic.
Lean Free-Range Finished Poultry (A) such as organic chicken, turkey, and duck.
Wild-Caught or Cold-Water Oily Fish and Seafood (A) such as sockeye salmon, fresh tuna, mackerel, shrimp, and scallops.
Certified Organic Whole Grains and Complex Carbs (A) such as whole breads, brown or wild rices, cereals, oats, and flours.
Certified Organic Fruits (A) like blueberries, strawberries, oranges, pineapple, apples, bananas, guavas, and avocados
Certified Organic Vegetables, (A) like dark leafy greens, carrots, dry beans, sweet potatoes, tomatoes, peppers, and broccoli
Certified Organic Herbs, (A) like garlic, onions, ginger, turmeric, oregano, basil, cinnamon, rosemary, and bay leaves
Certified Organic Edible Flower Seeds, (A) like flax seeds, hemp seeds, sunflower seeds, chia seeds, pumpkin seeds, and sesame seeds
Certified Organic Raw Nuts, (A) like almonds, walnuts, hazel nuts, cashews, pistachios, Brazil nuts, peanuts (legume), and pecans
Certified Organic Spices (A) such chili peppers, cocoa (or dark chocolate), cumin, and rosemary.
Certified Organic Drinks (A) such as red wine, green tea, hot chocolate, Maca smoothies, lemon juice, pomegranate juice, beet juice, and kale juice. A 2012 Nutrients study reviewed by NIH summarizes the main protective effects on the cardiovascular system and cancer resulting from moderate wine and beer intake due mainly to their common components, alcohol and polyphenols.
One study released current findings about the positive influence of wine consumption on human organ function, chronic diseases, and the reduction of damage to the cardiovascular system found a 2013 PLOS|ONE study reviewed by NIH.
Certified Organic Extra Virgin Olive Oil, (A) others healthy oils include avocado, coconut, grape seed, and sesame.
Fermented Foods, (A)like sauerkraut, kefir, kimchi, miso, tempeh, and kombucha
Yes, fat, including some saturated fat (omega 3s), supports many of the body’s critical functions, including protecting against toxic overload, strengthening cell membranes, stabilizing blood sugars, and providing a vehicle for your body to absorb fat soluble vitamins which improves immune system function.
It’s important to be picky about the fats you’re using, even if they cost more, such as healthy unsaturated fat in extra virgin olive oil, a mainstay of the Mediterranean Diet. Afterall, can you place a dollar value on your health? The good ones will promote healing and if you keep using the bad ones, you will only promote more chronic inflammation!
Changing habits, eating nourishing, actually, nutrient-dense foods that are in balance, listening to your body, and giving it time to heal is imperative. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, seriously consider the Mediterranean diet, as this Scientific America study confirmed and was mentioned above, which is high in fruits, vegetables, raw nuts, whole grains, wild-caught fish and seafood, and healthy oils, mainly, lots of extra virgin olive oil.
That diet (Mediterranean), long endorsed by cardiologists, has been shown in well-designed studies to reduce key markers of inflammation and the risk of heart disease.
The effects of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease is associated with an increase in serum markers of atheroma plaque stability which may explain, at least in part, the protective role of Medi Diet against ischemic heart disease according to a 2014 PLOS|ONE study reviewed by the NIH.
The Medi Diet as a promising dietary tool for the primary prevention of diabetes, by attenuating inflammation and fostering total antioxidant capacity. This dietary pattern may have therapeutic potential for many cardiometabolic disorders associated with inflammation and/or oxidative stress according to a 2017 Diabetes Metabolism Reserve Review (NIH). A 2015 Swiss Medical Weekly study reviewed by NIH found that the Medi Diet modulates inflammatory pathways developed in arthritis.
Be Patient and Stick With the Plan
Because chronic inflammation is the root cause of so many health issues, it’s worth it to make the effort to calm and eliminate the damage that is taking place in your body that you can’t see by eating the foods from the Anti-inflammatory Foods List provided. Once your body begins to heal, you’ll be amazed at how much better you feel. In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.
A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and experiencing an overall long quality of life,
Dr. Hu says. The damage didn’t occur over night, so to expect your body to be able to heal overnight can just cause frustration. You must be patient, and allow your body to do what it was meant to do, which is to use the healthy nutrients you consume to help it functions at its greatest potential.
Healing Power Of Peruvian Maca
Actually, there is one more essential ingredient that should be added to our Anti Inflammatory Foods List and that’s adding Peruvian Maca, in addition to reducing the use of inflammatory foods and eating an anti-inflammatory diet like the Mediterranean diet. This essential step involves supplementing with an all-natural, organic, non-GMO, nutrient-dense, whole-food Adaptogen, anti-inflammatory, called Peruvian Maca.
Adding Peruvian Maca along with the proper diet, will give you the added assurance of a successful treatment and complete healing from chronic inflammation will be the result, in a quicker time period, so you can start enjoying quality of life again. Evidence of Peruvian Maca’s anti-inflammatory effectiveness is confirmed by this 2014 Plant Foods Human Nutrition study reviewed by the NIH , which said,
Clinical trials have shown efficacy of Maca on sexual dysfunctions as well as ….. vitro and in vivo evidence for anti-inflammatory properties……”
Peruvian Maca is an all-natural organically grown whole-food root crop from the high Andes Mountains of Peru. Surviving for thousands and thousands of years, P Maca grew wild in inhospitable conditions in the high Andes, where very little else will grow, and only in the last 1000 years or so, has it been cultivated domestically on small family farms.
P Maca is a complete, perfectly-balanced nutrient-rich plant food made up of plant proteins, carbs, healthy unsaturated fats and starches, micro-nutrients including a wide range of vitamins, minerals, and trace elements, broad range of antioxidants, healthy omegs 3 fatty acids, 19 out of 20 amino acids, 8 out of 9 essential amino acids (only get from foods), flavonoids, akaloids, tannins, glycosides, polyphenols, phytonutrients (anti-cancer), including macamides and macaenes (compounds only found in Maca), as per a 2012 Evidence Based Complementary Medicine study reviewed by the NIH.
Maca is an Adaptogen, which means that it raises the body’s response to defend itself against disease both physically and emotionally. It functions to support and balance or “normalize” an area that might be deficient such as exhausted adrenal or pituitary glands that are so integral to proper endocrine function and by reducing and eliminating chronic inflammation.
A 2010 Pharmaceudical study and the NIH in research on Adaptogens had these remarks:
….adaptogens have potential use in age related disorders, such as neurodegenerative diseases, and cardiovascular diseases. However, further research may be needed to evaluate the efficacy of adaptogens as geriatrics and to elucidate molecular mechanisms of action of these complex herbal extracts and their active principles.
Many people derive a variety of benefits from taking P Maca, honoring the individual’s specific needs or deficiences. The rich micro-nutrient composition of P Maca is your guarantee that you will heal because of it’s powerful anti-inflammatory properties, in addition to having wide-ranging and healthy antioxidant benefits, to prevent free-radical damage. Memorial Sloan Kettering Cancer Center had this to say about P Maca,
In vitro, Maca or its constituents have demonstrated antiviral, antioxidant, anti-inflammatory, and neuro-protective activities.
Read more detailed information on Peruvian Maca in the following reviews, and you can also purchase the “Best” Peruvian Maca on the authorized affiliate links provided:
Now that you have our Anti Inflammatory Foods List and you know what inflammation-causing foods not to eat, are you prepared to put a plan in place to rid yourself of the damaging and debilitating effects of chronic inflammation? Lets us know your thoughts, and should you have question, please lists them in the comment section.
(A) Use these links to get additional information and read studies on these incredible nutrient-dense foods, and also purchase them.
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