The term inflammation gets thrown around a lot these days in discussions of health. Inflammation is the underlying cause of several common health issues such as joint pain, irritable bowel and even allergies. Inflammation in muscles and joints can lead to delayed recovery and impact overall athletic performance.
Inflammation occurs when the body detects an invasion from foreign substances. These substances can range from pollution and medication to allergens and chemicals. Once these substances trigger the body's self-defence mechanism, inflammation occurs.
An obvious way to avoid inflammation is to reduce the body's exposure to these foreign matters. However, when it comes to things like pollen or even dust, it's hard to eliminate completely. Over time, inflammation may become a chronic condition; research has found that more severe conditions such as cancer, Alzheimer's and heart disease are linked to chronic inflammation.
Though medication is often the prescribed course of action for inflammation, recent studies, including one from Harvard Health Publishing, found diet to be a crucial factor- food's ability to trigger and suppress inflammation is more powerful than previously understood.
Foods to avoid
A UChicago Medicine report suggested that foods that model closely after the Mediterranean diet have been found to help reduce inflammation. The Mediterranean diet is characterised by frequent use of olive oil, plenty of fish and vegetables, and a modest amount of red meat. According to the report, red meat is one of the foods identified as inflammatory.
Other foods that are reported to contribute to conditions such as dermatitis, psoriasis, and eczema include refined carbohydrates, processed foods, deep-fried foods and sugar.
Chinese medicine doctors advise patients who suffer from muscle pain or have sustained joint injuries to avoid these foods to avoid feeling the inflammation.
Gluten sensitivity
Gluten-free foods have become a buzzword in the health food industry in the past few years, with many attributing gluten to a host of inflammatory diseases. Gluten is a protein found in grains that can trigger an autoimmune response in celiac disease patients. For these individuals, gluten traces in their diet lead to bowel and digestive issues.
Those with celiac disease need to avoid foods such as bread, pasta and crackers. While gluten seems to have earned a bad reputation, studies have found it has no proven link to gastrointestinal inflammation for those who do not have the disease.
Combat inflammation with a healthy diet
Foods typically associated with the Mediterranean diet are just some foods that can help manage inflammation.
Foods high in natural antioxidants such as leafy green vegetables, green tea and berries are also helpful in the combat against inflammation. In short, a healthy diet void of excess sugars, processed foods and high in fresh vegetables and fruits is a powerful weapon against the condition.
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