Foods that fight inflammation vs foods that cause it: Longevity doctor shares list -

Chronic inflammation is the root cause of many modern health issues. From severe joint pain to fatigue and other heart diseases, inflammation is the body’s natural defence mechanism, and prolonged inflammation can silently damage tissues and organs over time.The food that we eat and the kind of diet we consume play a powerful role in either fueling the fire of inflammation or helping to put it out. Some everyday food that quietly promote healing and balances out the ongoing inflammation in the body without realizing. Let us take a look at what this trained longevity doctor suggestsCould chronic inflammation potentially be a sign of silent damage?

The answer is yes! It can be.Doctor Vassily from Cornell suggests that there are various reasons behind inflammation and some of which include:Brain fog: Brain fog, or mental fatigue, is a word used to define symptoms that can hinder your ability to think. One may feel disoriented, confused, and lack focus in daily activities. It is not a medical condition in itself, but is known to stem from other medical conditions.Gut issues: Poor gut health, which is often a result of poor diet, unhealthy and sugary food. Inflammation in the gut can cause an imbalance in the gut bacteria (dysbiosis), this in turn manifests in different painful conditions such as skin flare-ups (rashes), mood swings and constipation as well.Hormonal imbalances: Hormones regulate metabolism, sleep, and mood. When the inflammation flares up, it can interfere with hormone production, leading to imbalances, weight gain, hair thinning, and trouble sleeping.Fatigue: If one is constantly feeling tired, even after proper sleep, chronic inflammation could be the answer. Many people mistake it for normal exhaustion, but it could be the body’s way of warning against the underlying inflammation in one’s body and the immediate need to control it.In the words of Dr. Vasilly, “food is either making it worse or helping you reverse it”Let us take a look at which food item does what

Top foods that fuel inflammation:

Refined sugar: Found in sweets and processed and packaged food items. Refined sugar spikes insulin levels in the body and aids in inflammatory responses in the body. Research done under the title” Excessive intake of sugar: An accomplice of inflammation”, the research shows a direct correlation between excessive sugar intake and chronic inflammation, suggesting that, to protect the body against the wrath of inflammation, refined sugar intake should be addressed as soon as possible.Gluten: Gluten is a protein found in wheat, barley, and rye. While it is not inflammatory for everyone, it can cause gut irritation and immune reactions in sensitive individuals, especially those who have gluten sensitivity or autoimmune conditions.Ultra-processed foods: Chips, packed goods and fast food, are full of additives, preservatives and unhealthy fats that trigger inflammation. One study published in PubMed, strongly supports that ultra-processed foods are not just “empty calories”, they actively promote inflammation, disrupt the gut and leads to chronic disease and death.Excess alcohol: Research published in the World Journal of Gastroenterology concludes that chronic alcohol sets off a chain reaction, it starts in the gut, goes up to the brain and causes inflammation.

Foods that fight inflammation

Olive oil: Olive oil is considered one of the key nutritional components responsible for the benefits of the Mediterranean diet. Among its several compounds, one particular compound has been recognised largely for its antioxidant and anti-inflammatory properties, called polyphenols. Which helps suppress inflammatory markers and reduces the risk of chronic conditions such as diabetes, arthritis and cardiovascular diseases.Leafy greens: leafy greens such as spinach, kale, collard greens and mustard greens are all rich in Vitamin A, C, E and K, all support immune balance and cellular repair. It contains phytonutrients such as beta carotene, which are known for their anti-inflammatory properties.Berries: Berries are often referred to as nature’s anti-inflammatory pills. They contain components such as anthocyanins and flavonoids that suppress inflammatory cytokines that trigger chronic inflammation.Turmeric: Curcumin is the star compound of turmeric, which is high in polyphenole, a strong anti-inflammatory compound. It helps the body turn off chronic inflammation and in turn reduces joint pain and swelling.