Introduction
Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a variety of health issues. Fortunately, there are some sure signs that you may have inflammation, according to physicians. Eating the right foods and avoiding the wrong ones can help reduce inflammation and improve your overall health. In this article, we’ll discuss the signs of inflammation and provide tips on what to eat and what to avoid to reduce inflammation.
Sure Signs You Have Inflammation, Say Physicians — Eat This Not That
Inflammation is a common symptom of many illnesses and can be a sign of a serious underlying condition. If you’re experiencing any of the following symptoms, it’s important to speak to your doctor to determine the cause and get the right treatment.
Signs of Inflammation
- Pain or tenderness in the joints
- Redness or swelling in the affected area
- Stiffness or difficulty moving the affected area
- Fever
- Fatigue
- Loss of appetite
- Weight loss
What to Eat to Reduce Inflammation
Eating a healthy diet can help reduce inflammation and the symptoms associated with it. Foods that are high in antioxidants, omega-3 fatty acids, and fiber can help reduce inflammation. Some of the best foods to eat to reduce inflammation include:
- Leafy green vegetables
- Berries
- Fatty fish
- Nuts and seeds
- Olive oil
- Garlic
- Ginger
- Turmeric
What to Avoid to Reduce Inflammation
In addition to eating anti-inflammatory foods, it’s important to avoid foods that can increase inflammation. These include:
- Processed meats
- Refined carbohydrates
- Sugary drinks
- Trans fats
- Alcohol
If you’re experiencing any of the signs of inflammation, it’s important to speak to your doctor to determine the cause and get the right treatment. Eating a healthy diet and avoiding foods that can increase inflammation can help reduce symptoms and improve your overall health.
Inflammation is the body’s natural response against injury and infection, and part of a healthy, robust immune system—but sometimes inflammatory cells are sent out when they are not needed, leading to chronic inflammation. “Inflammation occurs naturally in your body. But when it goes wrong or goes on too long, it can trigger disease processes,” says Paul DiCorleto, Ph.D. Here are five signs you have inflammation, according to doctors. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Chronic joint pain could be a sign of inflammation, doctors say. “In a common type of inflammatory arthritis like rheumatoid arthritis, a variety of immune cells can be found in the lining and fluid of the joint,” says rheumatologist Dr. Robert Shmerling. “These cells attract other immune cells and together lead to thickening of the joint lining, new blood vessel formation, and—ultimately—joint damage.”
Inflammation is closely linked to cognitive decline, and can lead to dementia. “Higher levels of inflammation were most strongly associated with declines in memory,” says Keenan A. Walker, a postdoctoral fellow in neurology at Johns Hopkins’ School of Medicine. “It implicated inflammation in memory disorders, namely Alzheimer’s disease. It’s still possible that inflammation may simply be a result of underlying dementia rather than a cause. But by looking at inflammation during middle adulthood, we can more confidently infer that inflammation comes first. It’s unlikely that you have neurodegenerative changes at age 40 or 50.”
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“What you eat can affect inflammation,” says registered dietitian Erin Coates, RDN, LD. “If you want to battle inflammation, start by taking a look in your kitchen. And when you make your grocery list, add less inflammatory foods and more anti-inflammatory foods like vegetables, fruits, nuts, beans, seeds and fatty fish.” Coates recommends avoiding inflammatory foods such as added sugars, trans fats, red and processed meats, omega-6s, and refined carbs.
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If you find yourself tired all the time, it could be a sign of chronic inflammation. “Many older adults think it’s normal to take naps in the afternoon as they age, but it really isn’t; it’s a warning sign that something’s going on underneath,” says Bindiya Gandhi, M.D.
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Gastrointestinal issues are a sign of inflammation, experts warn. “Many older adults are on over-the-counter medications such as proton pump inhibitors, which can cause a lot of disruption to the bacteria in the gut,” says Dr. Gandhi. “As a result, inflammatory compounds have an easier time entering the bloodstream, which can cause digestive problems like gas, bloating, diarrhea and/or constipation, as well as ongoing inflammation.” And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.