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The Top Foods That Lead To Inflammation–Avoid These At All Costs

The Top Foods That Lead To Inflammation–Avoid These At All Costs

If you’re looking to improve your overall health and fitness level, definitely consider all the inflammatory foods you may be consuming.

Inflammation is a big problem in today’s world. While inflammation does assist with the healing process if you suffer an acute injury, too much inflammation is not a good thing. You could be suffering from chronic levels of inflammation. This type of inflammation is very likely to lead to a whole host of diseases, such as heart disease, cancer, rheumatoid arthritis, osteoarthritis, and many others.

By taking the time to learn which foods are most likely to cause inflammation in the body, you can ensure that you won’t be suffering.

Let’s go over the list of inflammatory foods:

Processed Foods

The first type of food that you should absolutely avoid at all costs is the processed sort. These foods are loaded with artificial sweeteners, chemicals, as well as other additives that are just not going to position you for optimal health.

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In addition, for those who are suffering from any type of gluten insensitivity, processed foods will often cause symptoms to flare up due to a high amount of refined flour or wheat-based ingredients.

If it comes in a package, avoid it.

Meat

Meat is the next food that you should be careful about. Choosing grass-fed beef makes this less of an issue, but if you’re eating grain-fed beef, especially beef that’s been injected with hormones, you’re inviting chronic inflammation.

A far better protein choice is fish. Fish lowers the amount of inflammation in the body. It also contains healthy fats that help to fight off inflammation, entirely.

Trans Fats

Trans fats should definitely be avoided. These fats are man-made, and unnatural for the human body. They cause ill-health.

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These fats are often found in processed and manufactured foods, so if you want to see optimal results from your diet, you’re best off staying away.

If you want a simple and quick way to instantly boost your health, choosing only foods that come straight from the ground or are caught in the wild is the way to do it.

Artificial Sweeteners

Artificial sweeteners should be deleted out of your diet plan, entirely. These man-made ingredients are not designed to be digested or broken down by your body.

Some research claims that certain artificial sweeteners don’t pose a health threat, but you still need to ask yourself if you really want to put something unnatural in your body.

Treat your body like you would a brand new sports car. Would you put low grade fuel in a sports car? Hopefully not, so why put in low grade fuel in your body?

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You can buy a new sports car, but you only get one body.

Dairy Products

For many people, dairy products can also be linked to increased inflammation, so you’ll need to assess your tolerance.

If you eat dairy and suffer from bloating, gas, intestinal distress, or any other negative side effects, this could indicate that you are sensitive to lactose. In this case, it would be best to cut dairy from your diet, entirely.

Additionally, many dairy products we consumed on a daily basis are filled with hormones, antibiotics, as well as artificial sweeteners, so there again, that’s a strong reason to avoid them.

What Left to Eat?

So now that you know some of the biggest offenders when it comes to inflammation, what should you be eating? What will set you up for greater health, and put a stop to inflammation entirely? Let’s look at some of the anti-inflammatory foods to be eating.

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Dark Leafy Greens

You can’t beat dark, leafy greens when it comes to the health benefits they offer. Rich in nutrients, high in antioxidants, and a great way to combat inflammation, make sure that you get these in.

Flaxseed

Flaxseed is another food that’s great for fending off inflammation due to its high omega-3 content. Most people consume too many omega-6 fats in their diet, consuming flaxseed helps balance out your diet.

Flaxseed

    Blueberries

    Any berry, but especially blueberries, are ideal for fending off inflammation. These help combat high levels of stress in the body, and can also boost brain and mental health. Blueberries are rich in antioxidants. You can’t go wrong with berries in your diet.

    Cruciferous Vegetables

    Cruciferous vegetables include broccoli, cabbage, and cauliflower. These vegetables are low in calories and easy to add to your diet plan.

    Avocados

    Rich in healthy fats and antioxidants, this food is also great for fending off inflammation. Those who get enough healthy fats in their diet will notice healthier skin, hair, and nails–yet another reason to consume this in abundance.

    Now, you have the key points about inflammation and how to fight it. Choose your diet wisely, and you’ll start gaining control over your chronic inflammation.

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    Last Updated on March 25, 2020

    How to Live Longer? 21 Ways to Live a Long Life

    How to Live Longer? 21 Ways to Live a Long Life

    When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

    So, how to live longer? Here are 21 ways to help you live a long life

    1. Exercise

    It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

    2. Drink in Moderation

    I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

    3. Reduce Stress in Your Life

    Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

    4. Watch Less Television

    A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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    Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

    5. Eat Less Red Meat

    Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

    If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

    6. Don’t Smoke

    This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

    7. Socialize

    Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

    8. Eat Foods Rich in Omega-3 Fatty Acids

    Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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    9. Be Optimistic

    Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

    10. Own a Pet

    Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

    11. Drink Coffee

    Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

    12. Eat Less

    Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

    13. Meditate

    Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

    Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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    How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

    14. Maintain a Healthy Weight

    Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

    15. Laugh Often

    Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

    16. Don’t Spend Too Much Time in the Sun

    Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

    17. Cook Your Own Food

    When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

    Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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    18. Eat Mushrooms

    Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

    19. Floss

    Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

    20. Eat Foods Rich in Antioxidants

    Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

    Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

    21. Have Sex

    Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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    Featured photo credit: Sweethearts/Patrick via flickr.com

    Reference

    [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
    [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
    [3] Arch Intern Med.: Red Meat Consumption and Mortality
    [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
    [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
    [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
    [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
    [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
    [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
    [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
    [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
    [12] JAMA: The Disease Burden Associated With Overweight and Obesity
    [13] JAMA: The Disease Burden Associated With Overweight and Obesity
    [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
    [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
    [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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