Inflammation is the body's natural response to fight infection and damage. However, as the condition progresses, it can become a threat.
Ms. Deepika Sharma, fitness trainer and founder of the Yoga spiritual School of Yoga Center in Rishikesh (India), warns that chronic inflammation may not cause obvious symptoms but gradually destroy tissue and organs in the body.
Snacks that cause inflammation
According to Ms. Sharma, processed foods, especially those rich in refined sugar, trans fats and industrial seed oils (such as corn oil, soybean oil), are the leading causes of chronic inflammation. They trigger an oxidative reaction and increase inflammation markers such as CRP, IL6, and TNF-alpha in the blood.
Not only food, factors such as lack of sleep, prolonged stress, sedentary lifestyle and environmental pollution also contribute to worsening inflammation. More worryingly, treatment with painkillers or anti-inflammatory drugs is only temporary.
As long as the underlying cause such as diet or lifestyle is not adjusted, inflammation will continue, Sharma emphasized.
What to do to control and reduce inflammation?
Instead of just avoiding unhealthy snacks, Ms. Sharma recommends adding anti-inflammatory foods to your daily diet, including:
Good fats: Olive oil, avocado, ghee...
Vegetables rich in fiber: Bean family tree, green vegetables, berries...
Natural Omega-3: Fatty fish, flaxseeds, chia seeds...
Beneficial spices: Turmeric combined with black pepper, ginger, cinnamon...
Fermented foods: Yogurt, kimchi, onions and garlic...
In addition, getting enough sleep, exercising regularly, meditating and stopping snacking continuously also play an essential role in regulating the body's inflammatory response.
Foods to Avoid
This coach also gave a red list of foods that should be minimized:
Refined sugar: Causes insulin increase and excessive immune response.
Refined carbs: White bread, pasta, white rice cause blood sugar fluctuations.
Industrial seed oil: Sunflower oil, soybean oil cause omega imbalance.
Processed meats: Sausage, bacon contains many dangerous AGE and nitrit compounds.
Alcohol: Damages the intestines and causes serious dehydration.
