Inflammation: Causes, Symptoms, Foods to Avoid & the Cure

Inflammation is often implicated as a villain in the story of chronic diseases. This article explores the essence of inflammation, delving into its causes, particularly chronic inflammation, from a nutritional lens.

Learn about inflammation-inducing and reducing foods, and how intermittent fasting may play a role in managing inflammation. Let’s delve in!

Understanding inflammation’s meaning

Inflammation is your body’s instinctive reaction to injury or harmful agents like viruses and bacteria. It involves immune cells repairing damaged tissue or combating these agents. This acute inflammation is crucial for health.

However, chronic inflammation, where the immune system mistakenly targets healthy cells, can be detrimental, leading to various diseases and health issues.

Inflammation in the body: Health problems linked to chronic inflammation

Chronic inflammation is linked to numerous health problems, including:

• Rheumatoid arthritis
• Neurological disorders like Alzheimer’s and Parkinson’s
• Asthma
• Cancer
• Heart diseases
• Type 2 diabetes
• Skin conditions such as psoriasis, eczema, rosacea
• Allergies

What are the symptoms of chronic inflammation?

The symptoms of chronic inflammation show you there’s something wrong in your body and are a way that your body asks for help.

The most common chronic inflammation symptoms include:

• Pain in inflamed body areas
• Gastrointestinal issues like diarrhea, constipation, IBS
• Excessive weight gain or loss
• Persistent infections
• Constant fatigue
• Depressive mood

What causes chronic inflammation?

Chronic inflammation can arise from:

• Autoimmune disorders or diseases such as lupus or Behçet’s disease where your body attacks the healthy tissues
• Untreated or persistent acute inflammation such as an injury or infection
• Exposure to irritants like heavy pollution or industrial toxins
• Being highly sensitive to irritants like pollen, temperature changes, etc.

In addition, chronic inflammation may be caused by unhealthy lifestyle factors, such as:

• Excessive alcohol consumption
• Smoking
• Having a high body mass index (BMI), unless you have a lot of muscle mass
• Being constantly stressed
• Sleep problems
• Exercising too much or not at all
• Having a highly inflammatory diet

Inflammation causing foods

Having a highly inflammatory diet increases your risk of developing chronic inflammation.

Here’s a list of the foods that cause inflammation. You should strongly consider eliminating them from your diet.

• Excessive red meat
• Processed meats like bacon, hot dogs, sausages
• Gluten-rich foods like white bread, pasta, breakfast cereals
• Trans fatty foods like French fries and margarine
• Vegetable and seed oils like soybean oil, canola oil, sunflower oil, corn oil
• Sugary foods and beverages
• Foods containing fructose corn syrup
• Sweetened snacks and sodas

Foods that reduce inflammation

The good news is, that certain foods can fight inflammation:

If you’re wondering what an anti-inflammatory diet would look like, check out our list and easily prepare your meals.

Foods that reduce inflammation include:

• Fruit: tomatoes, olives, oranges, cherries, grapes, avocados
• Berries: strawberries, blueberries, raspberries, blackberries
• Vegetables: broccoli, turmeric, ginger, garlic, onions
• Green leafy vegetables: spinach, kale, collards
• Nuts and seeds: almonds, walnuts, pistachios, peanuts
• Omega-rich fatty fish: salmon, mackerel, sardines, anchovies, herring
• Extra virgin olive oil
• Green tea
• Dark chocolate

Does intermittent fasting help with inflammation?

Intermittent fasting and inflammation are two inseparable concepts. According to recent scientific studies, we now know that restricting the eating window to a certain period during the day and avoiding eating food at night reduces inflammation levels by regulating the circadian rhythm.

The autophagy (detoxing the old and damaged cells) effect of intermittent fasting also plays an essential role in the body’s immune responses and in regulating inflammation (1)

Some research shows that intermittent fasting may also be beneficial for reversing chronic inflammatory conditions such as Alzheimer’s, IBS (irritable bowel syndrome), MS (multiple sclerosis), rheumatoid arthritis, asthma, etc. (2)

Popular fasting schedules like 14:10, 16:8, or 20:4 (warrior diet) fasting plans can potentially reverse chronic inflammation conditions. Many Hollywood celebrities practice fasting to manage their weight, have glowing skin, and have higher energy levels. Fasting Kompanion can help you find the most suitable plan for your lifestyle.

To sum up

Your diet plays a pivotal role in managing chronic inflammation as the foods you eat either reduce or cause inflammation. In other words, an anti-inflammatory diet, consisting of anti-inflammatory foods, is the best inflammation cure. Avoiding inflammation-causing foods and adopting an intermittent fasting plan can also be beneficial to combat chronic inflammation and related health problems. However, it’s crucial to consult a healthcare provider for personalized advice and treatment plans.