inflammation

Understanding the foods that cause, reduce, and remove inflammation

what is inflammation?

When a wound swells up, turns red and hurts, it may be a sign of inflammation. Very generally speaking, inflammation is the body's immune system's response to an irritant. The irritant might be a germ, but it could also be a foreign object, such as a splinter in your finger.

types of inflammation

There are two types of inflammation:

Acute inflammation: The response to sudden body damage, such as cutting your finger. To heal the cut, your body sends inflammatory cells to the injury.
Chronic inflammation: Your body continues sending inflammatory cells even when there is no outside danger.

foods that cause inflammation

refined carbohydrates, such as white bread and pastries.
French fries and other fried foods.
soda and other sugar-sweetened beverages.
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard.

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases."

Anti-inflammatory foods

tomatoes.
olive oil.
green leafy vegetables, such as spinach, kale, and collards.
nuts like almonds and walnuts.
fatty fish like salmon, mackerel, tuna, and sardines.
fruits such as strawberries, blueberries, cherries, and oranges.

To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. "A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," Dr. Hu says.

Inflammation is an essential part of your body’s healing process. It occurs when inflammatory cells travel to the place of an injury or foreign body like bacteria.

If inflammatory cells stay too long, it may lead to chronic inflammation. Chronic inflammation is a symptom of other health conditions, such as rheumatoid arthritis.

Your healthcare provider may recommend medication or at-home management. You can reduce inflammation by eating anti-inflammatory foods and managing stress.

in conclusion

Scientists once thought of inflammation as the body’s defensive response to insult or injury. But research has shown that the inflammatory response is actually a fundamental biological process—but one that can go badly awry.

This new understanding of inflammation has uncovered its role in a wide array of diseases—including Alzheimer’s disease, multiple sclerosis, diabetes, cardiovascular disease, and cancer—where an imbalance in the body’s inflammatory response can lead to severe illness.

As a world leader in immunology, Yale is developing a new science of inflammation, transforming how we approach modern diseases and their link to inflammation. Developing this deeper understanding of inflammation will lead to transformative leaps in how we treat today’s most serious health threats and improve the quality of life for millions of people worldwide. Yale is at the forefront of this work.

Page updated

Report abuse