Control inflammation to safeguard your health against persistent illnesses.
Inflammation serves an essential role by safeguarding your body from infections and accelerating the healing of wounds and sores.
However, chronic inflammation in excess can present a serious risk as it holds potential to result in life-threatening conditions such as cancer and diabetes.
This persistent inflammation can harm tissues, organs, and even alter the DNA of healthy cells. It can reshape the brain’s structure, increasing your vulnerability to depression.
Dr. Jacqueline Wolf, a notable Harvard Medical School professor and a renowned gastroenterologist, understands that we cannot entirely regulate inflammation.
Nevertheless, she highlights the substantial body of research indicating diet as a significant determinant of inflammation. She conscientiously avoids four particular foods to maintain a handle on inflammation.
1. A Misconception That Could Harm Your Digestive Health
Excessive intake of fattening foods can lead to several health issues, a fact that is widely recognized due to increasing awareness of its detrimental impact on our physical and mental well-being.
However, one particular food item, which is high in saturated fats, is still considered nutritious and is often included in a well-rounded diet. Red meat tends to be a popular choice among those who are susceptible to inflammation.
Being a vegetarian throughout my life, I can’t fully comment on this, but according to Dr. Wolf, fatty meats have the power to modify gut bacteria, potentially leading to inflammation.
Meat items rich in saturated fat have long been viewed with suspicion, with most research papers warning their readers about potential health risks.
Although, a recent study suggests that red meat, when adjusted for BMI, does not serve as an inflammation biomarker. The research claims that red meat is sufficiently healthy, but it’s worth noting that The Beef Checkoff program, an initiative designed to boost beef demand at the domestic level, funded the study.
Thus, it’s a prudent move to remain wary of red meat and keep a close eye on its intake for maintaining optimal gut health.
Here are a few suggestions on healthier alternatives:-
- Lean meats such as chicken and turkey have low levels of saturated fats.
- Fish like flounder, cod, and scallops are packed with omega-3 fatty acids and are low in saturated fats. Choose white fish instead of oily varieties.
2. Settling for Less May Lead to Health Complications
Presently, meals are viewed as a challenge due to the demands of preparing and cooking food. Eating has become a hurried affair amidst a heap of to-dos.
Therefore, a fast, simple, and convenient meal is a necessity. Packaged and ready-made meals emerge as the apparent solution.
However, these substitutes carry a hefty health cost. They come filled with additives which have disastrous effects on your gut health, triggering widespread inflammation.
Ultra-processed foodstuff and packaged snacks are notorious carriers of empty calories, delivering nothing but inflammation. Hence, it’s smarter to steer clear of them.
These products lack essential nutrients, vitamins, and antioxidants. During the processing, all valuable nutrients are lost, leaving behind a vague resemblance of the original food item.
Regular consumption of sugary snacks, refined grains, and fried foods results in excessive gut inflammation.
Despite the health risks, it’s difficult to resist these convenient options, especially with their easy availability. The allure of indulgence often overrides our better judgment.
Mastering the fine line between caution and indulgence can be a tough act, although the French seemingly manage a guilt-free indulgence.
Here are some healthier choices:-
- Opt for whole grain products as they are rich in antioxidants.
- Fruits, vegetables, and spices are high in polyphenols which help in controlling inflammation.
- Beans are an excellent choice due to their rich phytonutrient content.
3. The Hidden Hazards of Empty Calories
The quick meals we often choose feature an additional detrimental element that’s increasingly tied to rapid onset of type-2 diabetes.
A casual soda accompanying your lunch packs a whopping 10 teaspoons of refined sugar – a staggering 80% of the recommended daily intake.
With zero nutritional benefits and high in both sugar and calories, sodas are connected to several chronic illnesses like obesity, diabetes, and Rheumatoid arthritis.
Excessive sugar consumption is linked to increased inflammation levels – to such an extent that it can lead to conditions like Inflammatory Bowel Disease from just sugary beverages.
My relationship with soda ended over a decade ago. It may sound extreme, but I have penned a comprehensive article to illustrate how a modest shift in attitude can empower you to give up soda for good.
The transition wasn’t easy, but overcoming the initial cravings made it worthwhile. Opting for a healthier alternative was a straightforward choice.
Here are some recommendations:
- Green tea, rich in anti-inflammatory properties, makes a considerable addition to your diet.
- Coffee has shown substantial signs of reducing inflammation.
- Consider other healthful alternatives like Oolong tea and Earl Grey tea.
Opt for the Secret to Extended Vitality
Famed for their unhealthy reputation, junk foods often get thumbs down due to unsaturated fats, with cooking oil being a major culprit.
It’s crucial to exercise discernment when selecting cooking oil as a majority are laden with saturated fats, which can spike inflammation and escalate cholesterol levels.
Economical oils, often used in fast food preparation, contribute significantly to their harmful effects.
Despite the common misconception, Dr. Wolf cautions against using coconut oil and palm oil, reputed to be healthier alternatives, but are actually brimming with saturated fats.
Any oil that solidifies or semi-solidifies at ambient temperature is known to be high in saturated fat, a prevalent factor for inflammation.
Instead of these oils, it’s advised to opt for genuinely beneficial ones.
Consider the following options:
- Firstly, Olive Oil, known to be the most beneficial oil for cooking.
- Additionally, Flax Oil serves as another anti-inflammatory oil worth considering.
Final Thoughts
Chronic ailments such as heart disease, diabetes, and obesity are often linked to inflammation.
While managing inflammation may be out of your hands, embracing an antioxidant-rich diet can aid in regulating this condition.
A renowned gut doctor from Harvard suggests refraining from the following four types of food for optimal health.
- Minimize your intake of processed food, ideally limiting it to a weekly indulgence.
- Choose leaner meat options for a healthier choice.
- Utilize olive oil in your cooking endeavors for its anti-inflammatory properties.
- Refrain from consuming beverages like soft drinks and energy drinks; they hold no nutritional value and only provide empty calories.
