Inflammation can be good or bad depending on the situation.
On one hand, it's your body's natural way of protecting itself when you're injured or sick.
It can help your body defend itself from illness and stimulate healing.
On the other hand, chronic, sustained inflammation is linked to an increased risk of diseases like diabetes, heart disease, and obesity.
Interestingly, the foods you eat can significantly affect inflammation in your body.
Here are 6 foods that can cause inflammation.
1. Sugar and High-Fructose Corn Syrup
Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet.
Sugar is 50% glucose and 50% fructose, while high fructose corn syrup is about 45% glucose and 55% fructose.
One of the reasons that added sugars are harmful is that they can increase inflammation, which can lead to disease.
In another study, the anti-inflammatory effects of omega-3 fatty acids were impaired in mice fed a high sugar diet.
What's more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance.
Sugar can also be harmful because it supplies excess amounts of fructose.
While the small amounts of fructose in fruits and vegetables are fine, consuming large amounts from added sugars is a bad idea.
Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease.
Also, researchers have noted that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease.
High fructose intake has likewise been shown to increase several inflammatory markers in mice and humans.
Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.
Consuming a diet high in sugar and high fructose corn syrup drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effects of omega-3 fatty acids.
2. Artificial Trans Fats
Artificial trans fats are likely the unhealthiest fats you can eat.
They're created by adding hydrogen to unsaturated fats, which are liquid, to give them the stability of a more solid fat.
On ingredient labels, trans fats are often listed as partially hydrogenated oils.
Most margarines contain trans fats, and they are often added to processed foods to extend shelf life.
Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk.
In addition to lowering HDL (good) cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease.
Consuming artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein (CRP).
In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fat intake.
In a randomized controlled trial including older women with excess weight, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oils.
Foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.
Consuming artificial trans fats may increase inflammation and your risk of several diseases, including heart disease.
3. Vegetable and Seed Oils
During the 20th century, the consumption of vegetable oils increased by 130% in the United States.
Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content.
Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.
In fact, health professionals recommend eating more omega-3-rich foods, such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s.
In one study, rats fed a diet with an omega-6 to omega-3 ratio of 20:1 had much higher levels of inflammatory markers than those fed diets with ratios of 1:1 or 5:1.
However, evidence that a high intake of omega-6 fatty acids increases inflammation in humans is currently limited.
Controlled studies show that linoleic acid, the most common dietary omega-6 acid, does not affect inflammatory markers.
More research is needed before any conclusions can be made.
Vegetable and seed oils are used as cooking oils and are a major ingredient in many processed foods.
Some studies suggest that vegetable oil's high omega-6 fatty acid content may promote inflammation when consumed in high amounts. However, the evidence is inconsistent, and more research is needed.
4. Refined Carbohydrates
Carbohydrates have gotten a bad rap.
However, the truth is that not all carbs are problematic.
Ancient humans consumed high fiber, unprocessed carbs for millennia in the form of grasses, roots, and fruits.
However, eating refined carbs may drive inflammation.
Refined carbs have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.
Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease.
Refined carbs have a higher glycemic index (GI) than unprocessed ones. High GI foods raise blood sugar more rapidly than low GI foods.
In one study, older adults who reported the highest intake of high GI foods were 2.9 times more likely to die of an inflammatory disease like chronic obstructive pulmonary disease (COPD).
In a controlled study, young, healthy men who ate 50 grams of refined carbs in the form of white bread experienced higher blood sugar levels and increases in levels of a particular inflammatory marker.
Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.
High fiber, unprocessed carbs are healthy, but refined carbs raise blood sugar levels and promote inflammation that may lead to disease.
5. Excessive Alcohol
Moderate alcohol consumption has been shown to provide some health benefits.
However, higher amounts can lead to severe problems.
In one study, levels of the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP levels increased.
People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called "leaky gut" — can drive widespread inflammation that leads to organ damage.
To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.
Heavy alcohol consumption may increase inflammation and lead to a "leaky gut" that drives inflammation throughout your body.
6. Processed Meat
Consuming processed meat is associated with an increased risk of heart disease, diabetes, and stomach and colon cancer.
Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky.
Processed meat contains more advanced glycation end products (AGEs) than most other meats.
AGEs are formed by cooking meats and some other foods at high temperatures. They are known to cause inflammation.
Of all the diseases linked to processed meat consumption, its association with colon cancer is the strongest.
Processed meat is high in inflammatory compounds like AGEs, and its strong association with colon cancer may partly be due to an inflammatory response.
The Bottom Line
Inflammation can occur in response to many triggers, some of which are hard to prevent, including pollution, injury, or sickness.
However, you have much more control over factors like your diet.
To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it and eating anti-inflammatory foods.
Reposted with permission from Healthline.
EcoWatch Daily Newsletter
As protests are taking place across our nation in response to the killing of George Floyd, we want to acknowledge the importance of this protest and the Black Lives Matter movement. Over the years, we've aimed to be sensitive and prioritize stories that highlight the intersection between racial and environmental injustice. From our years of covering the environment, we know that too often marginalized communities around the world are disproportionately affected by environmental crises.
- Lead Poisoning Reveals Environmental Racism in the US - EcoWatch ›
- First-of-Its-Kind Study Finds Racial Gap Between Who Causes Air ... ›
- Pollution, Race and the Search for Justice - EcoWatch ›
By Peter Beech
Using waste food to farm insects as fish food and high-tech real-time water quality monitoring: innovations that could help change global aquaculture, were showcased at the World Economic Forum's Virtual Ocean Dialogues 2020.
Fly fishing. nextProtein
BiOceanOr's AquaREAL system. BiOceanOr
- Environmental Innovation Will Transform Business as Usual ... ›
- How an Army of Ocean Farmers Is Starting an Economic Revolution ... ›
The big three broadcast channels failed to cover the disproportionate impacts of extreme weather on low-income communities or communities of color during their primetime coverage of seven hurricanes and one tropical storm over three years, a Media Matters for America analysis revealed.
Researchers at the pharmaceutical giant Eli Lilly announced yesterday that it will start a trial on a new drug designed specifically for COVID-19, a milestone in the race to stop the infectious disease, according to STAT News.
- Dogs Can Smell COVID-19 - EcoWatch ›
- Drugs Touted by Trump for COVID-19 Increase Heart Risks, Studies ... ›
- Coronavirus Vaccine Candidate Shows Promise in Mice - EcoWatch ›
The sixth mass extinction is here, and it's speeding up.
Terrestrial vertebrates on the brink (i.e., with 1,000 or fewer individuals) include species such as (A) Sumatran rhino (Dicerorhinus sumatrensis; image credit: Rhett A. Butler [photographer]), (B) Clarion island wren (Troglodytes tanneri; image credit: Claudio Contreras Koob [photographer]), (C) Española Giant Tortoise (Chelonoidis hoodensis; image credit: G.C.), and (D) Harlequin frog (Atelopus varius; the population size of the species is unknown but it is estimated at less than 1,000; image credit: G.C.).
- Humanity 'Sleepwalking Towards the Edge of a Cliff': 60% of Earth's ... ›
- New Border Wall Construction Threatens 8 Species With Extinction ... ›
- The Insect Apocalypse Is Coming: Here Are 5 Lessons We Must Learn ›
By Cathy Cassata
With more than 1.7 million confirmed cases of COVID-19 in the United States and more than 100,000 deaths from the virus, physicians face unprecedented challenges in their efforts to keep Americans safe.
They also encounter what some call an "infodemic," an outbreak of misinformation that's making it more difficult to treat patients.
When Leaders and Doctors Spread Misinformation<p>When people in charge of towns, cities, states, and countries spread misinformation, the potential for belief in misinformation to result in policies can have harmful effects.</p><p><a href="https://www.northwell.edu/find-care/find-a-doctor?q=Bruce+E.+Hirsch%2C+MD&insurance=&location=&query_type=provider&physician_partners=false&default_view=list&gender=&language=&sort=relevancy" target="_blank">Dr. Bruce E. Hirsch</a>, attending physician and assistant professor in the infectious disease division of Northwell Health in Manhasset, New York, says an example of this is when President Trump informed the public he was taking hydroxychloroquine as a preventive measure.</p><p>"To approach this enormous challenge, we need some intellectual honesty and clarity, and to disregard expertise and to make decisions and model decisions based on hunches is inviting us to handle challenges on the basis of rumor and uninformed opinion. The magnitude of that error is epic," Hirsch told Healthline.</p><p>Stukus agrees, noting that the harm of this proclamation is documented.</p><p>"Early on when the president touted the benefits of hydroxychloroquine and azithromycin, people started to hoard this medicine, and state boards had to shut it down because they were getting so many prescriptions for this unproven therapy that it was not available for those who truly needed it, such as those who have lupus and autoimmune conditions," Stukus said.</p><p>He adds that calls to poison control centers increased after the president suggested using disinfectant to prevent contracting the new coronavirus.</p>
Listen to Science, Even When it Changes<p>When recommendations change or evidence flip-flops, skepticism may arise. However, Stukus says change is the beauty of science.</p><p>"That shows us that we can evolve, and if the evidence shows that our prior thoughts were incorrect, we need to be able to change our recommendations and advice based upon the best quality of evidence at the time," he said.</p><p>Pierre agrees.</p><p>"Science is an iterative process, whereby we arrive at facts and truth through repeated and controlled observations. That means that it's inherently self-correcting as we revise conclusions based on ongoing research. Scientific facts aren't immutable dogma chiseled on a tablet. They change based on the best available evidence we have at a given point in time," he said.</p><p>Because research of COVID-19 has only been underway for 6 months, information is evolving rapidly, and new information may contradict old.</p><p>"There's still much we don't know about exactly how [COVID-19] spreads, what effects it has on the body, or how to best treat it. That means that the best available evidence is preliminary, but that doesn't mean that we should ignore it or turn to other sources of information or opinion as if they're just as valid," Pierre said.</p><p>He explains that conspiracy theories based on mistrust lead to vulnerability to misinformation.</p><p>If people mistrust science because it sometimes "changes its mind," Pierre said, "that shouldn't be used to embrace other opinions based on no evidence at all, which are typically selected based on confirmation bias: what we want to believe rather than what the objective evidence supports."</p>
Where to Find the Best Information<p>Stukus says to start with the <a href="https://www.cdc.gov/coronavirus/2019-nCoV/index.html" target="_blank">CDC</a> and <a href="https://www.nih.gov/health-information/coronavirus" target="_blank">NIH</a>. Then check with your local health officials, because COVID-19 guidelines may vary depending on where you live.</p><p>If you can't find information you need or have questions specifically related to you, call your primary care doctor.</p><p>"Your personal doctor should always be a resource for individual specific questions because they know best how to apply all the nuances retaining to your health, and how to incorporate all the other general [COVID-19] recommendations," Stukus said.</p><p><a href="https://www.eehealth.org/find-a-doctor/b/boyd-laura-b/" target="_blank">Dr. Laura Boyd</a>, primary care physician at Edward-Elmhurst Health Center in Elmhurst, Illinois, says her clinic receives a lot of calls about COVID-19.</p><p>"Most doctors' offices are receiving calls and answering questions, and doing phone or video visits to help clarify and/or order testing over the phone based on patients' symptoms. It is always best to call your doctor's office first instead of worrying about symptoms and waiting too long to seek treatment," she told Healthline.</p><p>If your primary care doctor has limited testing, she suggests looking on your state's public health website for available testing sites.</p><p>With a lot of unknowns related to this virus and disease, Boyd says many patients are feeling overwhelmed and anxious for a treatment.</p><p>"Unfortunately, there is no specific medication recommended for COVID for outpatient. There are a lot of ongoing studies with various drugs going on within the hospital setting. Patients should always contact their doctors about their specific symptoms as they can treat the symptoms that go along with COVID, but there is no cure," Boyd said.</p><p>While we wait for treatment and a vaccine, Hirsch, who treats patients hospitalized for COVID-19 complications on a daily basis, says everyone can do their part by washing hands, wearing a mask, and staying 6 feet apart.</p><p>"As an infectious disease doctor working in the hospital, I see the damage of the pandemic and the worst cases of what's happening. We are trying to get the best possible outcome and confronting this overwhelming biologic reality of this terrible epidemic the best we can," Hirsch said.</p><p>Everyone at home can help in the fight too, he adds.</p><p>"Follow information that is science- and evidence-based, and avoid that which is not," he said.</p>
- WHO Declares Global Health Emergency as Coronavirus Cases ... ›
- Here's What We Know About Ibuprofen and COVID-19 - EcoWatch ›
- Trump's Budget Plan: A Push for Even Greater Environmental ... ›
- Trump Pushed for Mining Project That Could Destroy Alaska Salmon ... ›