Does Sugar Cause Inflammation?
There’s been a lot of talk in the media recently about sugar. There are a variety of plans to help you detox from added sugar stating that doing so will not only result in less chronic diseases, but also reduce chronic inflammation within your body. Inflammation is part of the body's healing process and produces warmth, redness and swelling.
Some refined carbohydrates like sugar and white flour can contribute to inflammation in the body as well as weight gain, fatty liver disease, cardiovascular disease and raised inflammatory markers.
What are the best inflammatory biomarkers?
C reactive protein is a biomarker for inflammation in the blood. The level of C-reactive protein (CRP) increases when there's inflammation in your body. Â CRP level is measured as part of the Metabolic Balance plan.
Erythrocyte sedimentation rate (ESR) test measures the rate at which red blood cells settle in a test tube over a specific period. A higher rate indicates increased inflammation in the body.
The Correlation Between Sugar and Inflammation
Most people know that sugar is not good for them and that too much can cause obesity that can lead to high blood pressure, heart disease, and even diabetes. But did you know that eating too much sugar depletes enzymes necessary for the proper digestion of food and weakens both body tissues and white blood cells. Rapid rises in blood glucose is a main cause of inflammation and it's eating a high sugar diet that leads to rapid increases in blood glucose.
Almost all serious disease has been linked, at least to some extend, to inflammation in the body including:
• Diabetes and insulin resistance
• Heart Disease
• High Blood Pressure
• Arthritis
• Raised Uric Acid & Gout
• Irritable Bowel Syndrome
• Inflammatory Bowel Disease
• Alzheimer's Disease
• Digestive Problems
• Certain kinds of Cancer
When you reduce the amount of sugar and simple carbohydrates, like white bread, you consume you can reduce the inflammation within the body and begin to repair the damage that high levels of sugar cause, helping reduce your chances of experiencing one or more of the serious diseases linked to chronic inflammation. Going through a sugar detox or following the Metabolic Balance Program is the best way to begin to reduce chronic inflammation fast.
Anti-Inflammatory Foods: The Key to a Healthier Diet and Reduced Inflammation
Incorporating anti-inflammatory foods into your diet is an effective strategy to combat chronic inflammation and improve overall health. These nutrient-dense foods are rich in antioxidants, vitamins, minerals, and healthy fats, which help reduce inflammation and support a strong immune system. Here are some examples of anti-inflammatory foods to include in your diet:
- Leafy Greens: Dark leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that help neutralize inflammation-causing free radicals.
- Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants called flavonoids, which have potent anti-inflammatory properties.
- Fatty Fish: Salmon, mackerel, sardines, and other oily fish are high in omega-3 fatty acids, which are known to reduce inflammation and promote heart health.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats, fibre, and antioxidants that can help curb inflammation.
- Olive Oil: Extra virgin olive oil is rich in oleic acid and polyphenols, which have anti-inflammatory and heart-protective benefits.
- Avocados: Packed with healthy monounsaturated fats, avocados can help reduce inflammation and improve cholesterol levels.
- Turmeric: This yellow spice contains curcumin, a powerful anti-inflammatory compound that has been shown to be as effective as some anti-inflammatory drugs.
- Ginger: Ginger contains gingerol, a bioactive compound with potent anti-inflammatory and antioxidant effects.
- Garlic: Garlic has been shown to have anti-inflammatory properties due to its sulfur-containing compounds, such as allicin.
- Green Tea: Rich in antioxidants called catechins, green tea can help reduce inflammation and protect cells from damage caused by free radicals.
Incorporating these anti-inflammatory foods into your diet can help reduce chronic inflammation and promote overall wellbeing. Aim to consume a variety of these foods regularly, as each offers unique benefits and nutrients. By adopting a healthier diet centered around anti-inflammatory foods, you can support your body's natural defenses and reduce the risk of developing inflammation-related diseases.
The Metabolic Balance Diet emphasizes the importance of consuming anti-inflammatory foods to support optimal health and well-being. This personalised nutrition plan is designed to restore metabolic and hormonal balance, which can be disrupted by chronic inflammation. By incorporating nutrient-dense, anti-inflammatory foods like leafy greens, berries, fatty fish, nuts, seeds, olive oil, avocados, turmeric, ginger, garlic, and green tea, the Metabolic Balance Diet helps combat inflammation and its associated health risks. These powerful foods work in synergy to reduce inflammation, promote weight management, and support overall health. By following the Metabolic Balance Diet, individuals can experience the benefits of consuming anti-inflammatory foods while enjoying a customised eating plan tailored to their unique needs and goals.
Lifestyle Changes: Beyond Diet - How Exercise and Stress Management Impact Inflammation
While an anti inflammatory diet plays a crucial role in managing inflammation, adopting a holistic approach to your lifestyle can further reduce chronic inflammation and promote overall health. Incorporating regular exercise and effective stress management techniques can significantly contribute to a healthier, inflammation-free life.
Exercise and Inflammation
Regular physical activity is known to have anti-inflammatory effects on the body. Engaging in moderate-intensity exercise, such as brisk walking, swimming, or cycling, can help reduce inflammation by stimulating the production of anti-inflammatory molecules and improving blood circulation. Additionally, exercise aids in weight management, which is essential as excess body fat can contribute to increased inflammation. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week.
Stress Management and Inflammation
Chronic stress has been linked to elevated inflammation levels in the body. When you're stressed, your body produces stress hormones like cortisol, which can trigger an inflammatory response. Learning to manage stress effectively is vital in reducing inflammation and promoting overall wellbeing. Incorporate stress-reduction techniques into your daily routine, such as mindfulness meditation, deep breathing exercises, or yoga. Additionally, ensure you're getting adequate sleep, as poor sleep quality can contribute to both increased stress and inflammation.
Finding Balance: The Key to a Healthier Lifestyle
Making lifestyle changes goes beyond simply adjusting your sugar consumption. To effectively combat chronic inflammation, it's essential to address all aspects of your life, including regular exercise and stress management. Embracing a well-rounded, balanced lifestyle will not only help reduce inflammation but also improve your overall health, energy levels, and quality of life. Remember, consistency is key – small, sustainable changes to your daily routine can lead to significant long-term benefits for your health and wellbeing.
Weight loss Nutritionist Lisa Snowdon can help you find the foods that work for you and the foods that don't using the Metabolic Balance framework. This will help you conquer your sugar cravings, reduce inflammation and lose weight.
