Inflammation is your immune system's response to injury or infection and can lead to various symptoms, such as redness, heat, pain, and swelling. Your immune system activates when it detects any foreign pathogen or chemical, triggering inflammation. While short-term inflammation helps protect your health, it can become harmful if persistent or chronic. Studies have linked chronic inflammation to various diseases, such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.
Many factors can cause inflammation in the body. An unhealthy diet is one of the key contributors. In fact, some kitchen staples that you use regularly can increase your risk of chronic inflammation. If you’re wondering what these ingredients are, here is a list:
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Cooking Oils
Certain oils, particularly those high in omega-6 polyunsaturated fatty acids (PUFAs) like corn, sunflower, and soy oil, can be pro-inflammatory.
Arachidonic acid (ARA), an omega-6 fatty acid found in the Western diet, plays a central role in inflammation by producing pro-inflammatory substances such as prostaglandins and leukotrienes, according to a study published in the Prostaglandins, Leukotrienes & Essential Fatty Acids. This has led to the belief that increasing omega-6 intake, such as ARA or its precursor linoleic acid (LA), could promote inflammation.
However, studies in healthy adults have shown that higher intake of ARA or LA does not necessarily increase inflammation markers and, in some cases, may even reduce inflammation. Despite this, a diet high in omega-6 fatty acids may interfere with the anti-inflammatory benefits of omega-3 fatty acids. The interaction between omega-3 and omega-6 fatty acids in inflammation remains complex and not fully understood.
Refined Flour
Refined flour, commonly known as maida, can cause inflammation in the body. It is a type of refined carbohydrate that is stripped of fibre and nutrients and breaks down quickly, causing a rapid spike in blood sugar. Maida is also high on the Glycaemic Index (GI), which can lead to the production of advanced glycation end (AGE) products that stimulate inflammation. This spike can lead to an inflammatory response. Additionally, it can cause inflammation in the gut, which can damage the metabolic system and lead to weight gain.
Dairy Products
In general, dairy products, like milk, cheese, and yoghurt, are rich sources of essential nutrients like calcium and vitamin D. However, they can trigger inflammation and digestive discomfort in some individuals, especially those with lactose intolerance or casein sensitivity.
Lactose intolerance occurs when the body lacks sufficient lactase, the enzyme needed to break down lactose, a sugar found in milk. This leads to symptoms such as bloating, gas, and diarrhoea. Casein sensitivity, on the other hand, involves an immune response to casein, a protein in milk, causing inflammation, stomach cramps, and discomfort.
For these individuals, consuming dairy can lead to gastrointestinal distress and may also trigger systemic inflammation, especially if consumed regularly. As a result, many people with these conditions choose lactose-free or plant-based dairy alternatives. However, several studies suggest that dairy products have no adverse effects on inflammation or have anti-inflammatory properties in healthy people.
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Processed Meats
Processed meats, like sausages, hot dogs, and deli meats, are loaded with preservatives and unhealthy fats, which can contribute to inflammation. They are high in saturated fat, which can increase the risk of cardiovascular diseases. In fact, a study published in the Cochrane Database of Systematic Reviews suggested that reducing saturated fat can reduce cardiovascular events by 17%, especially with greater reductions linked to lower cholesterol.
Refined Sugar
Excessive sugar intake is often linked to health problems, like obesity, CVD, type 2 diabetes, and metabolic syndrome. Sugar causes inflammation by raising blood sugar and insulin levels, leading to oxidative stress and triggering inflammatory responses. It promotes harmful substances like pro-inflammatory cytokines and AGEs, damages tissues, and disrupts gut microbiota, increasing inflammation. Over time, this worsens chronic inflammatory conditions and weakens the immune system.
According to a study published in the journal Frontiers in Immunology, the consumption of sugary drinks and processed foods has increased, contributing to chronic low-grade inflammation and exacerbating conditions like rheumatoid arthritis, multiple sclerosis, psoriasis, Inflammatory Bowel Disease (IBD), and cancer. These findings highlight the inflammatory effects of high-sugar diets and urge the need to reduce intake.
Conclusion
Inflammation plays an important role in the body's defence against infections and illnesses. However, when it becomes chronic, it can lead to serious health issues like heart disease, arthritis, Alzheimer’s, and cancer. Recognising and addressing persistent inflammation early is crucial. Consult a doctor to identify the cause and manage it effectively.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]