The problem is, if inflammation doesn’t go away, it “becomes a smoldering fire,” says Robin Forutan, RDN, a New York-based integrative nutritionist. If left unchecked, it can cause fatigue, disrupt sleep, damage healthy tissue, and increase the risk of many diseases such as asthma, type 2 diabetes, heart disease, autoimmune diseases, and cancer. there is.

To lower your levels, change your diet. “Part of the cause of chronic inflammation is chronically consuming too much of certain foods,” says Ginger Hultin, RDN, a registered dietitian at Seattle-based ChampagneNutrition. You don’t have to eat perfectly. “She doesn’t just eat one candy bar and get an inflammation,” she says. However, the overall pattern and quality of your diet is very important. If you’re consuming too much of any of the inflammatory foods below, consider this a reminder to cut back.

1. charcoal grilled meat

Whether you’re barbecuing or pan-grilling, scorch marks and burnt edges are a sign that your food contains heterocyclic amines (HCAs), compounds that oxidize fats and proteins, causing oxidative stress and cell damage. This will give you a clue. Cooking animal proteins at high temperatures can produce HCAs, but red meat may be the most dangerous. The International Agency for Research on Cancer classifies it as “probably carcinogenic to humans.”

Meat cooked over open flames also often contains polycyclic aromatic hydrocarbons (PAHs). PAHs are deposited on food surfaces as fat and juices drip and create smoke. PAHs are also found in cigarette smoke and car exhaust. (Still hungry?)

If you like the taste of chargrilled meat, marinating it in a combination of lemon juice and herbs and spices can help prevent some of the damage. Black pepper, rosemary, thyme, oregano, basil, sage, and marjoram are rich in beneficial antioxidants that reduce inflammation.

2. Meat processed products

Think twice before holding the salami, passing on the bacon, and reaching for the hot dog. Processed meat is inflammatory for several reasons, including its high saturated fat content. Saturated fats worsen inflammation of fatty tissue in the body. These foods also contain high levels of sodium nitrite, a compound that can turn into nitrosamines and increase the risk of stomach cancer. Additionally, it is a major source of advanced glycation end products (AGEs), especially when cooked over high heat (think bacon sizzling in a frying pan). AGEs cause oxidative stress and inflammation, which can promote age-related diseases such as macular degeneration and Alzheimer’s disease.

Still not convinced?Large-scale 2020 study published in International Journal of Epidemiology, They conclude that high intake of red and processed meat is strongly associated with increased risk of colorectal cancer.

3. alcohol

There’s nothing wrong with drinking a glass of red wine. Contains resveratrol, a healthy plant compound (polyphenol) with antioxidant properties. Other types of alcohol (even hard liquor) may also have anti-inflammatory properties, at least when consumed in small amounts. But alcohol is still a toxin and, in excess, can be completely inflammatory, Hultin says. Research shows that alcohol induces intestinal inflammation through multiple pathways, and this inflammation may partially explain why excessive alcohol consumption is closely linked to cancer, liver disease, and nerve damage. There is a gender.

In theory, moderation is best. Moderate drinkers tend to have less inflammation than heavy drinkers or people who don’t drink at all. However, some studies conclude that abstinence is the healthiest option overall, so don’t start drinking for your health. If you drink alcohol, limit your intake to no more than 2 drinks per day for men and no more than 1 drink per day for women.

Four. Fried food

Trans fats are mostly banned at the moment, but that doesn’t mean you can safely order a super-sized serving of fries. When you fry food, Foroutan says, inflammatory molecules are produced, especially when you use the same oil over and over again, as most restaurants do.

You also need to be careful when frying at home. Cooking with extra-virgin olive oil is great, but it has a relatively low smoke point, so “once you smoke it, all the health benefits are negated and it becomes inflammatory.” she says. Keep the temperature a little lower or choose an avocado oil that can withstand high temperatures.

Five. sweet foods and drinks

Sugar doesn’t necessarily cause inflammation, but consuming large amounts of added sugar can increase inflammation, Hultin says. Studies have shown that people who consume 20% of their daily calories from sugary drinks have increased levels of C-reactive protein, a marker of inflammation. Added sugar is also high in calories but low in nutrients, so consuming too much can lead to weight gain, and obesity is associated with chronic inflammation.

The American Heart Association recommends limiting your daily sugar intake to the equivalent of 9 teaspoons for men and 6 teaspoons for women. (Warning: One can of soda may contain more than 10 teaspoons.)

6. ultra-processed foods

If it comes in a box or bag and has a long list of ingredients, chances are it’s inflammatory. Highly processed foods can change the composition of bacteria living in the gut and cause chronic inflammation.

Also of concern: Packaged foods often contain chemicals and other ingredients that can cause inflammation, Foroutan says. For example, many processed salty snacks are made with cottonseed oil, but since cottonseed is not food, it may have been treated with toxic pesticides that are not normally allowed for use on agricultural products. Cottonseed oil is also refined at very high temperatures, which creates more inflammatory substances, she says.

7. highly refined carbohydrates

Cookies, crackers, white bread, and other refined carbohydrate products quickly raise blood sugar levels, triggering an inflammatory response as the body attempts to bring blood sugar levels back to normal.

Rather than avoiding carbohydrates completely, focus on whole grains like quinoa and brown rice, which take longer to digest and don’t spike blood sugar levels.

Learn more about healthy eating below.

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