Inflammation

Inflammatory Foods:

Trans-Fats: or trans-unsaturated fatty acids are considered to be the worst type of fat you can eat. Some meat and dairy products naturally contain trans-fats but most of them are artificially created through an industrial process that adds hydrogen to vegetable oil. They are most commonly found in fried foods, fast foods and commercial baked goods.

Cooking Oil: Commercial vegetable cooking oils have a very high omega-6 fatty acids and low omega-3 levels. This imbalance between the two types of fatty acids promote inflammatory processes in our bodies. Healthier alternatives would be extra virgin olive oil or any other forms of oils with a more favourable omega-3 to omega-6 ratio, such as Macademia oils.

White Sugar and Sweets: are also pro-inflammatory agents readily found in all sorts of foods. A can soda contains at least 30 grams of sugar. That's 10 sugar cubes in a single gulp! Healthier alternatives to sweeteners are honey or stevia.

Alcohol: is not only known to cause liver damage, but they can also disrupt your body systems and cause inflammation. Unfortunately there are no "healthier" alternatives to drinking; moderate and sensible consumption is advised.

Food Additives: such as monosodium glutamate (MSG) triggers inflammatory response. They are used as flavour enhancers and are most common in Korean, Japanese and Chinese cuisines.

Foods cooked at high temperatures, especially if cooked with vegetable oil (such as peanut, corn, and soy oil)

Foods:
White Bread
Omega-6 Fatty Acids:
The average gets more omega-6 fatty acids via diet than omega-3s, but this imbalance can lead to inflammation, according to U.S. News.
To quench that thirst, cut back on omega-6 heavy seeds and vegetable oils and add more fatty fish and walnuts.
Milk
Gluten
Refined Carbohydrates
Casein
Aspartame
Feedlot-Raised Meat
Red Meat and Processed Meat
Artificial Food Additives
Agave
Frozen yogurt
Barley
Rye
Seitan
Seasoning mixes
Margarine, shortening, and lard
Iodized Salt

Lower Inflammation Naturally:

Eat A Healthy Diet: Low-fat protein, low-glycemic carbohydrates and moderate amounts of fat that are low in both Omega-6 and saturated fats are known to be effective. Adding deeply pigmented vegetables are always a good option as well.

Add Herbs: such as turmeric, oregano, garlic and ginger are known to fight and ward off inflammation and free-radical activity.

Yearly Cleanse: detoxing or cleansing programs are generally a good idea. These programs should be done a couple of times a year. Detoxifying your body also has added health benefits in improving fatigue, allergies, bloating, menstrual and mental problems.

Good Quality Sleep: although it sounds rudimentary, restless nights are not only known to cause fatigue and loss of productivity, but also exacerbates any underlying symptoms of inflammation.

Increasing the proportion of fruits and vegetables in your diet, making fish your main protein and getting more omega-3s.

Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.

Whole grains have more fiber and there is a link between reduced inflammation and whole grain consumption.

Eat dark leafy greens

Almonds are full of fiber, vitamin E and calcium; walnuts are full of omega-3s. All nuts have antioxidants which fight inflammation

Bell peppers have capsaicin in them, which is a chemical that can reduce pain and inflammation

Tomatoes are a nightshade vegetable and may reduce inflammation in certain individuals

Beetroot juice can reduce inflammation and is a popular drink for athletes

Turmeric and ginger have anti-inflammatory properties and have been used in traditional medicine for many, many years. Ginger has the anti-inflammatory compound gingerol, which provides free radical protection.

Garlic shuts off pathways that lead to inflammation according to some studies, and onions also have the phytonutrient quercetin, which breaks down free radicals. Eating onions and turmeric together also improves the absorption of curcumin, a powerful antioxidant.

Berries are high in anthocyanins, which are powerful antioxidants that are known to be anti-inflammatory


Fods:
Fatty fish
Whole grains
Dark leafy greens
Nuts
Soy
Peppers
Tomatoes
Beets
Ginger
Turmeric
Garlic
Onions
Olive Oil
Berries
Cherries
Cloves
Oregano
Cinnamon
Blueberries
Tea
Fermented vegetables and traditionally cultured foods
Shiitake mushrooms
Raisins






Replacing processed foods with whole, ideally organic foods will automatically address most of these factors, especially if you eat a large portion of your food raw. Equally important is making sure you’re regularly reseeding your gut with beneficial bacteria.

Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

There's two types of inflammation. The first is the classic inflammation where it causes immediate pain. This is when most people go seek health-care. The other type is below the perception of pain and the inflammatory process itself does not inflict any pain, this is cellular inflammation. Initially, cellular inflammation causes disruption of hormonal signaling in cells. But this becomes a problem because there are no immediate signs or symptoms that alert us with the problem. Eventually, the damage becomes accumulated and leads to chronic illnesses such as cancer, arthritis, diabetes and obesity.