Foods That Fight Chronic Inflammation

Overview

Certain foods can cause chronic inflammation in your body, which over time, will result in oxidative damage to your cardiovascular system, your joints and your brain. But there are some things that you can do to reduce chronic inflammation and protect your tissues and organs.

What is Chronic Inflammation?

Chronic inflammation is a low-grade inflammation that has been linked to obesity and certain foods like sugar and certain fats. This chronic inflammation can result in oxidative damage within the walls of the blood vessels, as well as to other tissues and lead to chronic and sometimes crippling disease.

Foods That Increase Chronic Inflammation

Foods that contribute to excessive weight gain and obesity, such as sugar and other refined carbohydrates/white flour products, saturated fat and trans fat are also the foods that have been associated with chronic inflammation. High insulin levels in the blood (usually in response to high levels of sugar) have been also been shown to increase inflammation in the walls of the blood vessels.

Omega-6 oils, such as corn oil, can also increase your risk of inflammation. Corn oil is commonly used in commercial baked goods and other processed foods.

Symptoms of Chronic Inflammation

Chronic or continuous inflammation can lead to damage to the your blood vessels, joints and other tissues, including the brain. Arthritis, cardiovascular disease, type 2 diabetes, cancer and Alzheimer's disease have been linked to inflammation. 

But, unfortunately, chronic inflammation can go on for years, slowly causing damage to the internal organs without any real symptoms. By the time the disease caused by the inflammation discovered, it could be quite serious, even life-threatening.

Foods That Fight Chronic Inflammation

Eating foods that are rich in antioxidants can help to fight chronic inflammation. Here are some of those anti-oxidant, anti-inflammatory foods that you can use.

Seafood. Salmon, sardines, tuna,  and other oily fish are  high in omega-3 fats.

Fruits. Blueberries, cherries, strawberries, raspberries, cranberries and other berries. Also, mangoes, papaya, pineapple red grapes, apples and avocados.

Vegetables. Sweet potatoes, broccoli, cabbage, kale, red peppers, avocado, onion and garlic.

Nuts and seeds. Walnuts, almonds, flaxseed and pumpkin seed.

Oil. Olive oil.

Herbs and spices. Ginger, garlic, oregano, turmeric, cinnamon and cayenne pepper.

Other. Other anti-inflammatory foods include cocoa, red wine and green tea.

Summary

Eat more foods that are rich in anti-oxidants and avoid those that are known to increase inflammation to reduce your risk of chronic diseases. And lose weight if you are overweight or obese.

Is Your Child Drinking Too Much Soda?

Overview
Sodas (soft drinks/carbonated beverages) are a major source of added sugars in the American diet. Numerous studies link the high intake of sodas to childhood obesity and a number of related health problems, including type 2 diabetes, inflammation, and tooth decay.

If your child drinks too much soda, his bones can also be weakened and easily fractured. Additionally, when if your child drinks sodas in place of more nutrient-dense beverages like milk or 100 percent fruit juice, he could come up short on a number of key vitamins and minerals, as well as protein.

Health Problems Linked to Sodas

• Obesity 
• Inflammation
• Diabetes
• Tooth decay (erosion of tooth enamel), gum disease and bone loss
• Weak bones/easy fractures
• Inadequate intake of milk and 100 percent fruit juice, leading to low levels of vitamins A, D, calcium, and protein.
• Caffeine dependency

How to Protect Your Child From Health Risks Associated With Drinking Too Much Soda

• Do not keep sodas, whether sweetened or unsweetened, in your house.
• Explain the potential dangers of drinking too much soda to your child.
• Encourage your child to drink water when he is thirsty rather than reaching for a soda.
• Offer your child milk or other dairy products (or milk substitute) to meet his calcium needs.
• Provide your child with small amounts of 100 percent fruit juice instead of sodas. Whole fruit is an even better alternative.
• Set a good example. Children are great imitators, so don't drink sodas if you don't want your child to drink them.

Summary
Sodas are a major source of excess calories that contribute to the growing childhood obesity epidemic in the US. Drinking too much of these beverages could lead to other health problems, as well. To protect your child from the potential dangers, restrict access to sodas and offer healthy alternatives like water, milk and 100 percent fruit juice.

Resources
Healthy Beverages Toolkit

Lose Weight Now: Eat Less Sugar

Overview

Sugar is a major cause of obesity and related health problems in the US. Most of this excess calories come from high fructose corn syrup, which seems to be added to just about every food imaginable - on store shelves, in fast food, at pastry shops, in the mall, in ice cream shops, on candy stands, and just about anywhere else that food is sold. The widespread addition of high fructose corn syrup to food and beverages makes it nearly impossible to avoid. Nonetheless, you should do everything you can to avoid foods with added sugars in any form.

5 Good Reasons to Avoid Added Sugar

There are many good reasons to eliminate added sugars, including high fructose corn syrup, from your diet. Here are just a few reasons:

Inflammation. High blood glucose (sugar) levels can cause inflammation throughout your body. According to a number of studies, chronic inflammation may lead to heart disease and a number of chronic diseases that affect millions in the US  and worldwide. Reducing your intake of sugar can help to reduce inflammation and promote health.

Obesity. If you are overweight or obese, chances are you are consuming foods that are high in added sugars and excess calories from those foods. You can cut calories and begin to lose weight by eliminating sugary food and drinks from your diet. Weight loss has been shown to support improvements in overall health.

High triglycerides. Studies show that consuming sugary food and drink sugar may lead to high triglyceride levels in the blood. These triglycerides can cause damage the lining of your blood vessels, cause blood clots and lead to a heart attack or stroke. By lowering your sugar intake, you may be able to reduce the level of triglycerides in your blood and prevent a cardiovascular event. People with diabetes are especially prone to high levels of triglycerides and should therefore make a special effort to eliminate added sugars from their diet.

Summary
The bad news is, eating foods that contain a large amount of added sugars could lead to obesity, inflammation and a number of other serious health problems. But the good news is, you can lose weight and improve your health by reducing your intake of food and drink made with added sugars. Be especially mindful of the presence of high fructose corn syrup in the foods you buy.