Hello Redness, swelling and other problems that we can see, serve as a yellow light, warning that something is wrong with your diet or lifestyle. That's the subject of today's video: I'm going to talk about chronic inflammation - a very important topic because it increases risk of atherosclerosis, and consequently risk of heart attack and stroke, but also risk of cancer, muscle and joint pain, worsening their quality of life bringing fatigue, indisposition. But could your diet be causing inflammation in your body?
Yes, exactly that. So stay tuned because I'm going to talk about the worst foods that inflame you the most inside, and that you should run from them, avoid as much as possible. So stay until the end.
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Is inflammation always bad? Not always. Inflammation is part of the body's defense mechanism We have 2 types of inflammation—acute and chronic.
Acute inflammation helps us in the healing process and is usually short-lived. It's the one that happens when you have a toothache or knock your knee - which bring the classic signs of - your knee will swell, it will turn red, it will become hot, it will be painful and it will lose function (you can't bend your knee) and will last for a few days or weeks. Chronic inflammation is more worrisome and can lead to serious health problems.
And what is the problem with chronic inflammation? It won't be located on your knee, your body will be attacked as a whole. Chronic inflammation lasts several months to years.
And what causes chronic inflammation you should keep an eye on? 1) Persistent Infections If the immune system cannot get rid of an infection (fungal, bacterial, parasitic, etc. ) the infection continues to cause chronic low-level inflammation.
That's why tuberculosis consumes the person. But it's not just tuberculosis. You may have periodontal disease in your gum tissue that can lead to chronic systemic inflammation.
2. Toxins Like cigarette smoke, air pollution, pesticides, heavy metals like lead, mercury that can build up from eating contaminated fish , can cause chronic inflammation 3. Autoimmune diseases in which the immune system attacks healthy tissue giving rise to diseases such as rheumatoid arthritis, lupus, ulcerative colitis, Crohn's disease.
4) Sedentary lifestyle A sedentary lifestyle is associated with increased chronic inflammation 5) Obesity and Excess Body Fat Fat releases inflammatory molecules such as TNF-α and IL- 6. Fat ignites, it's bad. So this business of glamorizing obesity is absurd.
Obesity is a disease especially if associated with abdominal obesity. 6) Stress Stress also inflames, increases IL-6 and CRP levels and research suggests that chronic stress can keep these markers persistently elevated. But I must also cite social isolation as a major form of stress these days.
And finally 7) Diet Modern diets have a high chance of causing chronic low-grade inflammation. What symptoms you might have if you have chronic inflammation. Classic symptoms of chronic inflammation include fatigue - If you're constantly feeling tired despite getting plenty of sleep at night, this could be an indication that your body is fighting inflammation.
You will have little energy because your body is constantly trying to regulate itself. Chronic inflammation causes an internal imbalance, which will lead to low energy. Low-grade fever - as in the case of tuberculosis or an autoimmune disease.
joint and muscle pain - inflammation and pain are closely linked Poor digestion, bloating and gas, abdominal pain, constipation or even diarrhea Brain fog is a symptom of many inflammatory conditions. It affects memory, mental clarity, concentration and focus, leading to mental sluggishness Muscle weakness Insulin resistance and worsening of your blood sugar Other atypical symptoms like balance problems, eye symptoms like dry eyes and also skin problems like skin rash. And what can chronic inflammation lead to besides annoying energy-draining symptoms.
Chronic inflammation increases the risk of serious illness. Research shows that chronic inflammation plays a key role in most major chronic diseases, including • Heart disease and stroke, as it either stimulates atherosclerosis or progresses atherosclerosis more rapidly. • diabetes • Autoimmune diseases • Arthritis • Allergies • Alzheimer's And even • Cancer How do you know if you have chronic inflammation?
Some blood tests can reveal whether you have chronic inflammation. I will name 5 most common: 1) Ultrasensitive C-reactive protein (this is the main one) C-reactive protein (CRP) is a protein that increases when there is inflammation and infection in the body. And the most interesting thing is that, unlike other markers of inflammation, CRP levels are stable over long periods of time, with no variations depending on the time of day.
2) Ferritin Ferritin is a protein that stores iron, and generally measures iron stores. But ferritin levels are also closely correlated with CRP and are elevated in many chronic inflammatory diseases such as fatty liver and obesity. 3) Fibrinogen Fibrinogen is a protein that increases in response to inflammation.
Elevated fibrinogen levels are associated with an increased risk of cardiovascular disease. 4. Uric acid Uric acid is the end product of purine metabolism.
high uric acid causes gout, kidney stone, gouty tophi. Gout was once called the "rich man's disease" because it was associated with overeating and drinking. Today, gout is no longer confined to the nobility.
And recent studies have shown an association between UA and cardiovascular mortality. 5- HOMOCYSTEINE Which can also be high due to a deficiency of b6, b12 or folic acid. — Chlorine that there are other tests that can indicate chronic inflammation like TNF ALPHA, AND INTERLEUKIN 6, BUT WE ASK FOR THESE 5 MORE FREQUENTLY You found out you have chronic inflammation What 7 types of foods should you avoid to get out of that inflamed state .
7. Ultra-processed foods If you go to the supermarket and buy those fast foods, which you just put in the microwave or oven and voila, know that for this convenience there is a price, a lot of chemicals and compounds that you don't find in nature, such as artificial colors, flavors, preservatives. All this they put in to make these products last longer on the shelves or to improve the taste and appearance.
And many of these products inflame, can irritate the body. And if you already have some existing inflammation, for example you are overweight, the body can become even more sensitive to these foreign particles, exacerbating the inflammation. How to avoid or minimize: Avoid foods whose formulas you can't even pronounce.
Ah, but I need fast food. There are several healthy recipes that you can prepare quickly. Prioritize fresh foods.
Fruits, vegetables, pulses, fresh meat, poultry and fish, eggs, plain yogurt with no added sugar, nuts. . .
But if you slip up every now and then, don't blame yourself and kick the bucket. Sometimes we need to take a step back to take two steps forward. The important thing is to be on the right path.
6. Avoid the imbalance between omega 6 and omega 3 The modern diet is basically inflammatory because we are consuming much more omega-6 fatty acids than omega 3. Just to give you an idea, in the past, this ratio was 1:1.
Currently the ratio is more than 15:1. 1:1, now 15-16:1. Why this happened - largely due to the exaggerated use of vegetable oils such as corn, soy and sunflower and also by processed and ultra-processed foods.
Omega 6, in this proportion, ignites. How to minimize the damage? You can increase your intake of omega 3.
Which is found in deep-sea fish. Some eggs are fortified with omega 3, as are walnuts, flaxseeds and chia seeds. But you can't keep choosing oils that have a lot of omega 6 either.
Swap soybean oil, corn oil for olive oil. Wow, but olive oil is so expensive. How am I going to fry with olive oil?
And since when is frying good? 5. Trans Fats Trans fats were the worst bomb ever made for our health.
Why trans fats? Because, at the beginning of the last century, they figured out how to make the oil look like saturated fat that usually comes from animals, with a few exceptions like coconut oil. Saturated fat is solid at room temperature.
So they hydrogenated, that is, chemically altered the structure of unsaturated fats, to be more like saturated fat. Hence trans fats. So they left that potato, which was going to be soft, crispy, that crispy cracker, the crispy Nuggets, the butter-like and not liquid margarine.
Processed foods with transm fat gained a longer shelf life (and with the same crunch). Of course, the man paid the price. In 1980 they discovered an association of trans fats with heart attack.
And they found that, quite simply, trans fat was worse than saturated fat, because in addition to raising bad cholesterol, LDL, it lowered HDL (which is good cholesterol). What's more, it inflames and is linked to chronic diseases such as diabetes and dementia. How to avoid or minimize: Avoid trans fats by avoiding foods that have hydrogenated or partially hydrogenated fat that can be found in margarine, snack foods and processed desserts and fast food.
4. Refined Carbohydrates Eating pasta, white rice, bread are foods rich in refined carbohydrates, which causes a spike in blood glucose and insulin. Several studies link this type of food to obesity, metabolic syndrome, type 2 diabetes and other inflammatory conditions.
How to avoid or minimize: Choose whole grain pasta, whole grain bread, brown rice. Or reduce this type of food and increase beans, peas, sweet potatoes that are rich in fiber and nutrients. 3.
Alcohol Does alcohol inflame? If you overdo it, it can ignite. Alcohol increases fat in the liver, increases c-reactive protein (the marker of inflammation) and also increases the risk of leaky gut, the “leaky gut” – it can lead to widespread inflammation that leads to organ damage.
To avoid this, don't overdo it. And if you're not in the habit of drinking, don't drink. 2.
Processed meat Sausage, bacon, ham, salami, smoked meat, hams, pâtés… Best avoided. Consumption of these processed meats is associated with an increased risk of heart disease, diabetes, and stomach and bowel cancer. Processed meat has a lot of nitrates, preservatives and AGES- which cause advanced glycation and age your body faster.
And they cause inflammation. They are known to cause inflammation Avoid this type of food. For your health.
1. Sugar and fructose corn syrup. Excessive consumption of sugars is considered one of the main risk factors for obesity, diabetes and heart disease.
And almost all processed products contain sugar, or worse, corn syrup and fructose. These are cheap—cheaper than cane sugar—and worse than sugar. If you drink soft drinks, boxed juice, industrialized salad dressing, condiments such as ketchup or mustard, canned fruit, jellies, cakes, puddings, those beverage powders that you mix in water, you are consuming this, which does a lot of damage.
great for your health. How to avoid or minimize: Look at the label first to see if you see a sweetener, sugar, or syrup listed. Chronic inflammation can occur due to many triggers.
Some are almost impossible to prevent, such as pollution, others depend on us (such as avoiding cigarettes and having a balanced and minimally industrialized diet). Plant the right seed! Choose health and well being.
Did you like the video? Did you learn about chronic inflammation and the worst foods? Remember to share the video so that more people have this knowledge.
And what's the next video you're going to watch ? Soon I'm going to make a video about the 10 best foods for inflammation (which I'll leave here below) I'll leave 2 recommendations here= My liver fat video AND our diabetes playlist My name is André Wambier, cardiologist and this is Cardiodf. com.
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