Manage chronic inflammation: Reduce redness, swelling and more by avoiding these 10 foods in daily diet
Diet tips: Inflammation is a natural response to injury, but chronic inflammation can lead to serious health issues. Avoid processed foods, trans fats, and sugary drinks to manage inflammation effectively.
Inflammation is your body's natural response to injury, infection, or irritation. It's a complex biological process involving the immune system, blood vessels, and various signalling molecules. 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. (Image: Canva)
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The immune cells, such as white blood cells, work to remove harmful substances and repair damaged tissue, says Dr Vivek Madhav, Metro Hospital’s rheumatologist. 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. Dr 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. Certain foods can exacerbate inflammation, so avoiding or minimising them in your diet can help manage chronic inflammation. Here are some foods to consider avoiding or reducing, as suggested by Dr Madhav. (Image: Canva)
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Processed foods: Foods high in sugar, refined grains, and unhealthy fats can promote inflammation. This includes fast food, sugary snacks, and processed meats. (Image: Canva)
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Trans fats: Trans fats 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. (Image: Canva)
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. (Image: Canva)
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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. (Image: Canva)
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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. (Image: Canva)
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Processed meats: 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. (Image: Canva)
Highly processed cooking oils: Vegetable oils like corn, soybean, and sunflower 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. (Image: Canva)
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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. (Image: Canva)
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Excessive salt: High sodium intake can lead to water retention and increase inflammation. Limit your consumption of salty snacks, canned foods, and processed meals. (Image: Canva)
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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. Remember, individual responses to foods can vary, so it's essential to pay attention to how your body reacts to different foods and adjust your diet accordingly. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
