Inflammation is a natural response of the immune system to damage or injury to some part of the body. Seen in this way, it is a beneficial process because it shows that our body has been able to detect and is trying to combat an infection caused by pathogens, trauma or even irritation due to a toxic substance.
The problem is when the inflammation is no longer acute (as in a simple sore throat or swelling caused by an ankle sprain) and becomes chronic. In this case, our body is subject to develop complications such as overweight, hypertension, diabetes, heart problems, Alzheimer's disease and even some cancers.
Inflammation is always the result of some kind of stress in the body, which can be caused by food, a substance in the environment and some behaviors related to our lifestyle. Therefore, thinking about preserving your health, it is interesting to know and avoid these 11 habits that favor inflammation:
1. Consume processed condiments
Mayonnaise, ketchup, barbecue sauce and other processed condiments contain many chemical additives such as flavorings, colorings and preservatives, which overload the liver and irritate the intestines, favoring inflammation.
Also, it is worth remembering that a little pepper is good for health and even helps speed up metabolism, but in excess it can cause irritation throughout the gastrointestinal tract, causing inflammation in the esophagus, stomach, intestines and rectum.
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2. Consume many processed foods in general
Not only are the condiments: stuffed crackers, packet snacks, frozen food, margarine, soda and powdered juices are also rich in chemical additives, especially sodium and trans fat.
Sodium favors fluid retention, which causes bloating and is a major cause of abdominal inflammation, impairing digestion. Trans fat, in turn, is highly inflammatory, causes an imbalance in cholesterol levels and contributes to the formation of free radicals. It is also present in fried foods and processed or smoked meats such as bacon, bologna, salami and sausage.
3. Consuming many animal products
Fatty meats, milk, butter and cheese are rich in saturated fat, which favors inflammation for its arachidonic acid content. It is therefore advisable to restrict the consumption of these foods and to give preference to lean meats.
4. Have a high sugar diet
The sugar molecules we eat when consuming chocolate, cakes, ice cream and sweets in general represent a stressor for our body, favoring inflammation in various systems and organs, especially in the gut.
As a result, our ability to regenerate decreases, making it harder to repair tissue damage? A good example of this is "diabetic foot", the condition that makes wound healing difficult in people with diabetes due to excess blood sugar.
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Another consequence of inflammation caused by sugar is an acceleration of aging, as it favors oxidative stress on skin cells.
5. Drink plenty of soda and other carbonated drinks.
In addition to the ills caused by sugar, the gas present in these drinks promotes a distension of the abdomen and favors inflammation, impairing digestion. In the case of light drinks, diet or "zero", this effect is aggravated by artificial sweeteners.
6. Overdoing the coffee
You are tired of knowing that coffee contains caffeine, a stimulant that can help us wake up in the morning. However, if consumed in excess, caffeine may favor inflammation in the body.
Is this because it impacts the digestive system, blood sugar levels, and the functioning of the adrenal glands (which produce adrenaline) and can simulate a stressful situation? which results in inflammation.
7. Consume excess alcohol
Even though red wine is a source of resveratrol, which contains antioxidant and heart-protective properties, no alcoholic beverage is exactly healthy.
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Besides not providing the essential nutrients for the body, alcohol is a factor that arouses inflammation, especially gum, throat, esophagus, stomach, liver and intestines? favoring even the formation of malignant tumors.
8. Inhaling toxic candle vapors and other flavorings.
Scented candles and room flavoring are fashionable, but care must be taken in choosing these products. Many of them emit so-called volatile organic components, which are quite toxic and can cause eye, nose and throat irritation, triggering inflammation.
Thus, it is better to give preference to candles and flavorings made from natural essential oils over synthetic fragrances.
9. Smoking
If inhaling candle vapors and room flavorings can already be a dangerous habit, needless to say that inhaling cigarette smoke is often worse. In addition to sending toxins into our bodies, which would already cause inflammation by itself, cigarettes also slow the activity of the mucociliary system, the mucus lining and small cilia that protects our airways by pushing microorganisms out of our bodies. lungs.
Thus, one of the consequences of reduced mucociliary movement is that the lungs and bronchi become much more susceptible to infection, triggering the body's inflammation factors.
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10. Not getting enough sleep
Sleep is the moment when our body works to regenerate and soften the inflammatory processes. When we have a poor or insufficient sleep routine, our body has trouble keeping the immune system functioning properly and increasing inflammation levels.
So try to ensure 7 to 9 hours of sleep every night in a dark and peaceful environment? and without using the phone in bed before bed.
11. Have a stressful life
It's impossible to spend a lifetime away from problems, but you have to know how to deal with them or look for a different routine. When we are under stress, there is an increased release of the hormone cortisol, which, in excess, triggers the chain of inflammation reactions.
In addition, stress favors weight gain, impairs the functioning of the immune system and increases the chances of heart disease or some cancers. So try to balance a busy life with leisure time with family and friends.
As you can see from the list presented, it is not from today that the habits that favor the inflammatory processes are pointed as villains of our health. Having an improper diet, alcohol abuse, smoking, little sleep and a stressful life are risk factors for many diseases.
That's why the big secret to avoiding inflammation and its consequences lies in what you already know: making good choices about what you consume and your lifestyle, always focusing on your well-being.
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