These 7 Foods & Ingredients trigger inflammation throughout the body. If you would like to reduce inflammation avoiding inflammatory foods matters more than eating anti-inflammatory food. Chronic inflammation and diseases such as arthritis are closely related, but inflammation can affect anyone in the form of joint and muscle pain.
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Inflammation is a normal biological response to injury, infection, and illness. When inflammation is triggered your body’s immune system releases chemicals that cause swelling, redness, and heat in the affected area. But Inflammation isn’t all bad in fact it’s necessary for healing. After a workout, for example, inflammation spikes to help stimulate your muscles into recovery. It’s chronic inflammation that can lead to long-term health problems such as diabetes, heart disease, and even obesity. One of the biggest controllable factors that cause inflammation in our bodies is the food we eat, as certain food groups are extremely likely to trigger the inflammation response.
These foods can cause chronic inflammation which will affect your body composition negatively because it leads to the erosion of many tissues in your body, including muscle tissue. This is because inflammation goes hand in hand with an overactive immune system which can lead to the loss of muscle mass. This is why research links chronic inflammation to having a harder time building muscle as well as joint injuries and lower testosterone levels. (4) Studies show that Inflammation markers like resting IL-6 levels negatively correlate with muscle growth meaning the more inflammation the less muscle participants will grow and the more prone they’ll be to weight and fat gain (5) So if you want less pain in your joints, and to have less friction with burning fat and building muscle you’re going to want to avoid or at least limit these 7 food groups that are known to trigger the inflammatory response.
And one of the most well-known culprits is Refined sugar. Refined sugars can cause inflammation in the body due to their ability to activate a process known as glycation. Glycation is when sugar molecules bind with proteins or fats, creating advanced glycation end products otherwise known as AGE’s. AGE’s are toxic compounds that the body finds difficult to break down and dispose of. This leads to an accumulation of AGE’s which can cause inflammation throughout the body. In addition to activating glycation pathways, refined sugar can cause leptin resistance. We don’t want leptin resistance because leptin is one of the hormones responsible for regulating appetite and metabolism.
When leptin is not able to respond properly it causes an elevation in inflammatory markers like TNFα and IL-6 – further contributing to systemic inflammation within the body. Of course, the ideal solution would be to avoid processed sugars altogether forever, but most people will want to have some ice cream, cake, cookies, or other sweets at least here and there. So aside from doing your best to only eat these foods in moderation and in very limited quantities, if you still really crave sweet desserts, one easy solution to implement is to replace sugar with natural alternative sweeteners like stevia. There’s no doubt that you can use stevia to make just as delicious desserts including cakes, cookies, and pastries while drastically reducing AGE’s and the number of calories you take in.
With all that said one thing to keep in mind is that the sugars found in fruit aren’t refined sugars. You don’t have to avoid fruit. The reason is that fruit contains lots of anti-inflammatory compounds like antioxidants and fiber.
Now another thing aside from sugar that can make almost any food taste significantly better is to fry it. But unfortunately, Fried Foods as nice as they may be for our taste buds, are also highly inflammatory. Common processed fried foods like chicken nuggets, mozzarella sticks, onion rings, and french fries aren’t the only problem. Many homemade foods that are less processed, happen to be a staple in many people’s diets around the world, and the act of frying in and of itself makes these foods popular and tasty, but also highly inflammatory. The main culprit behind the inflammatory responses caused by fried foods is the high temperature used to cook them. The heat breaks down fats and oils, once again creating those toxins Age’s which trigger inflammation by activating the body’s immune system, leading to an increase in cytokine production.Â
Aside from that, fried foods also often contain our next big no-no for inflammation artificial trans-fats. Artificial trans-fats are found in partially hydrogenated vegetable oils which are commonly used for deep frying and other cooking methods. They are a type of unsaturated fat that has been artificially created by the hydrogenation process…
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