Someone I know who has been in the Alps skiing over Christmas messaged me that they had hurt their knee which is now badly swollen. We had a convo about the benefits of using anti inflammatory patches to deliver pain relief and reduce inflammation at the point of pain rather than swallowing tablets; which also reminded me of people complaining about being feeling quite bloated over the past few days.
Chronic inflammation is linked to health issues like heart disease, diabetes, arthritis, and autoimmune conditions. Certain foods can trigger or worsen inflammation in the body. Here are the top five culprits:
1.Refined Carbohydrates (White Bread, Pastries, Sugary Cereals)
- Why they cause inflammation: Refined carbs are quickly broken down into sugar in the body, causing spikes in blood glucose and insulin levels, leading to inflammation.
- Examples: White bread, pasta, pastries, sugary cereals, and white rice.
- Healthier Alternatives: Whole grains like oats, quinoa, brown rice, and whole-grain bread.
2. Sugar-Sweetened Beverages & Added Sugars
- Why they cause inflammation: High sugar intake triggers the release of inflammatory cytokines and can lead to insulin resistance.
- Examples: Soda, energy drinks, sweetened teas, candies, baked goods, and even some condiments like ketchup and brown sauce.
- Healthier Alternatives: Natural sweeteners (like stevia or honey in moderation), water infused with fruit, or herbal teas.
3. Trans Fats (Partially Hydrogenated Oils)
- Why they cause inflammation: Trans fats increase “bad” LDL cholesterol and decrease “good” HDL cholesterol, promoting systemic inflammation.
- Examples: Fried fast food, margarine, packaged snacks, microwave popcorn, and processed pastries.
- Healthier Alternatives: Healthy fats like olive oil, avocado oil, or coconut oil.
4. Processed & Red Meats
- Why they cause inflammation: Processed meats contain advanced glycation end products (AGEs) and preservatives, which can trigger an inflammatory response.
- Examples: Bacon, sausages, hot dogs, deli meats, and beef jerky.
- Healthier Alternatives: Lean meats like chicken or turkey, or plant-based protein sources like beans and lentils.
5. Excessive Alcohol
- Why it causes inflammation: Excessive alcohol intake can disrupt gut health, increase toxins in the bloodstream, and promote liver inflammation.
- Examples: Excessive beer, wine, spirits, or mixed alcoholic drinks with added sugar.
- Healthier Alternatives: Moderate alcohol consumption (1 drink per day for women, 2 for men are the recommended guidelines) or mocktails made with natural ingredients.
I am sure we all over-indulge over festive periods and particularly those such as Thanksgiving and Christmas, but as irregular events, then these one off excesses are less likely to have any effects that can’t be much reduced by a period of fasting to allow our liver to recover and resuming our normal diet. It may take week or so to get over this, but as always if you have any health concerns, speak to your doctor.
T’is the season to be merry, but we wish you all many more years to sing Auld Lang Syne.
♥
Photo by Karolina Grabowska
