[LifeStyle] Top 5 Inflammation-Triggering Foods and Healthy Substitutes

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Inflammation is at the origin of all disease, accelerates the aging process and shortens life expectancy

Health has always been an issue of fundamental importance, however in recent months it has taken on an exorbitant relevance. Although there are many factors that determine the state of health of a person, it is a fact that this is directly related to lifestyle and eating habits.

Recently much has been said about inflammation and its negative effects on health, in fact it is considered the origin of all disease. Although in its beginnings it is a response of the immune system to protect the organism against any damage, which can be of a different nature and lead to: mechanical (blows and injuries), infectious (caused by the presence of viruses and bacteria) and chemicals (derived from the presence of a toxic substance). Based on this, inflammation can be of two types:

Acute: Rapid onset and short duration, in which the exudate of plasma fluid and the accumulation of lymphocytes predominate.
Chronic: Its main characteristic is that it occurs when acute inflammation does not resolve. In other words, it is an inflammatory process that remains over time, either because the pathogen cannot be eliminated as in the case of latent infections, due to the persistence of a foreign body or because an autoimmunity problem develops.

Of course, chronic inflammation is the worrying one, since it is characterized by persisting in time beyond what is necessary and stops responding to the reparative purpose, that is, it becomes destructive. The truth is that chronic inflammation is degenerative and is related to shortening life expectancy, accelerates aging and directly promotes the appearance of various degenerative diseases such as obesity, diabetes, depression, cognitive impairment, osteoporosis, loss of muscle mass, fibromyalgia, cardiovascular disease, kidney disease and cancer.

The truth is that there are various scientific references that indicate that in many cases inflammation begins directly with the food we eat. That is why it is essential to avoid the intake of those products that trigger inflammation and opt for healthy alternatives, which are related to their antioxidant and anti-inflammatory properties. We present the five food groups that you should avoid, their consumption is directly related to inflammation and other conditions that depress health and well-being.

1. Added sugars
In all respects, avoiding the consumption of added sugars makes a noticeable difference in the state of health and mood of people. In recent years, much has been said about the devastating effects of excessive consumption of processed products, which are distinguished by their content in table sugar and high fructose corn syrup, substances that increase the biomarkers of inflammation in the body . That is why the World Health Organization (WHO) has established clear parameters on its consumption: for both adults and children, the consumption of free sugars should be reduced to less than 10% of the total caloric intake. A reduction below 5% in total caloric intake would produce additional health benefits, as eating a lot of sugar is linked to obesity, insulin resistance, brain and heart disease, diabetes, fatty liver disease and cancer . The recommendation is simple: you should avoid the consumption of all kinds of processed foods, fast foods, sugary drinks, sweets and sweets; the foolproof substitute is opting for a hearty consumption of fruits and vegetables.

2. Refined carbohydrates
In recent times there have been all kinds of opinions regarding the consumption of carbohydrates and based on this, numerous dietary guidelines have emerged that propose avoiding them. The truth is that quality carbohydrates and in controlled quantities are a necessary nutrient for the body, however not all are the same and refined carbohydrates are the cause of many deteriorations in health. They are foods that are directly related to inflammation, since they are processed foods in which most of their fiber has been eliminated. It is well known that a good intake of fiber is one of the most fundamental aspects for digestive, intestinal, immune and cardiovascular health; Eating foods without fiber causes the body to produce insulin to transport glucose out of the blood, this causes many metabolic problems and diseases. The recommendation is to opt for the consumption of whole grain cereals such as oats, quinoa, millet, brown rice, some seeds and various fruits and vegetables.

3. Processed meats
Currently, following a diet with a very limited or even zero consumption of foods of animal origin has been related as a great measure to gain health, prevent and combat numerous diseases. However, as in all food groups, there are products that are of higher quality, such as lean and organic meats; those that are concerning and it is important to avoid are processed meats. Its excessive consumption is related to an increase in heart disease, diabetes, stomach cancer, colon cancer and most notably they stimulate inflammation because they contain advanced glycation end products (AGEs). These substances are very harmful compounds that are formed when foods such as meat are cooked at high temperatures, at the same time they are characterized by their high sodium content, preservatives and additives that are used to extend their life time and improve flavor. . The recommendation is to avoid the consumption of cold cuts, bacon, sausages and any variant of processed meat and opt for vegetable protein sources such as legumes, nuts, some seeds and limited products of good quality animal origin and of organic origin.

4. Alcohol
It is well known that excessive and recurring alcohol consumption is associated with several devastating health consequences. One of the most important factors lies in its effect on inflammatory markers, when alcohol breaks down, it generates toxic by-products that can damage liver cells and weaken the immune system. Additionally, a recurrent consumption of alcohol is related to various stomach conditions, inflammation and damage to the liver and pancreas, malnutrition, depression, obesity and various heart conditions. It is important to limit alcohol consumption, especially strong liquors and cocktail mixes, and choose to consume red wine on special occasions, it is a drink with great health benefits thanks to its high content of antioxidants.

5. Trans fats
It is not surprising that trans fats are present, they are considered one of the main enemies of heart health. This type of fat is characterized by being widely used in the food industry to improve the taste, texture and shelf life of food. They are considered stealth inflammatory ingredients, such as 'hydrogenated' or 'partially hydrogenated' oils, and are associated with all kinds of negative consequences, ranging from increased obesity and overweight, diabetes, heart disease, dementia, depression and nutritional deficiencies. It is essential to avoid the consumption of industrial bakery products such as cakes, breads, cookies, candies, fast and fried foods, ice cream and margarines. And replace them with the consumption of healthy fats such as natural and unprocessed foods, such as extra virgin olive oil, nuts, avocado and seeds.