Monday, October 3, 2016

Inflammation - reasons and how to reduce it

In my previous post on inflammation, I had introduced you to inflammation. Let's look at some of the reasons for inflammation and how to reduce it. 

Reasons for inflammation

Poor digestive health

Sixty percent of the immune system revolves around the digestive system. Compromises to digestion, including food allergies, bacterial imbalance, deficiency of enzymes or acids, yeast overgrowth, parasites and stress, negatively affect not only the process of digestion but also our entire immune system. Gas, bloating, heartburn, reflux, constipation, diarrhea, irritable bowel syndrome are all related to inflammation in the digestive system.
Overconsumption of any one macronutrient
Eating excess of protein, carbohydrate or fat for long periods can contribute to inflammation.

Excess body fat

This leads to inflammation. The chemicals that counteract inflammation make it impossible for leptin (satiety hormone that makes us feel full), to function properly. This causes leptin resistance. There is a way to break this vicious cycle. As you slim down, leptin resistance reduces.

How To Reduce Inflammation

Control the type of fat you consume

Prostaglandins (hormone or chemicals that participate in a wide range of body functions) are made from the fats we eat. Some of prostaglandins promote inflammation and some reduce it. Eat healthy fats like MUFA (monounsaturated fatty acids and Omega-3)

Take plenty of antioxidants

These are found in deep, dark coloured fruits and vegetables

Reduce insulin levels

Insulin produces pro-inflammatory prostaglandins. Reducing inflammation is an absolutely vital step in allowing the body to lose unwanted fat. Insulin levels can be reduced by controlling the amount of carbohydrates consumed. One should avoid simple carbs like rice and refined carbs like maida, sooji. Even fruit juices are to be avoided.  

No comments:

Post a Comment