Living life inflammation-free, part 2

Dieting inflammation away
Our body triggers an inflammatory process as a defence mechanism against viruses, bacteria, and other foreign elements. It’s like an emergency alert! It happens for good reason, but shouldn’t linger for long.
Chronic inflammation is often associated with cancer and cardiovascular diseases – the leading causes of death in Singapore.

It often arises from pre-existing issues such as autoimmune or auto inflammatory disorders, but inflammation can also be influenced by lifestyle choices. The food we eat plays a crucial role!

Swap your food with anti-inflammatory alternatives!

1. Swap alcohol with water
   Heavy alcohol intake may cause liver inflammation (alcoholic hepatitis) and increase the risk of liver cancer, as well as permanent scarring (cirrhosis).
2. Swap chilli (powder) with black pepper
   No need to go spice-free to be swell-free! While chilli can induce inflammation by increasing body heat, black pepper has piperine – a compound that helps reduce inflammation.
3. Swap soft drinks with green tea
   Processed sugar in soft drinks triggers low-grade inflammation which may persist for a long time. Tea, on the other hand, contains catechins and other nutrients that are anti-inflammatory and rich in antioxidants.
4. Milk chocolate with dark chocolate
   Is chocolate your comfort snack? Opt for dark chocolate instead of sugary milk chocolate. It is rich in flavanols and other good nutrients that can reduce inflammation.

Be mindful of the process
The way your food is processed can also affect the body’s inflammatory response! Consider the following…

1. Deep-fried meals
   French fries, doughnuts, and other deep-fried foods contain advanced glycation end products (AGEs) – a harmful compound originating from sugar and proteins/fats. AGEs cause direct inflammation in our body and increase the risk of Alzheimer’s, heart disease, and diabetes.
2. Frozen and processed foods
   Convenience foods, including processed meats and frozen meals, are often packed with trans-fat and calories that feed inflammation. Frequently opting for these options in our diet may accumulate the risk of increasing blood sugar levels and insulin resistance or prediabetes.

Fun fact
Healthy oils may become unhealthy when exposed to high temperatures in deep-frying. This happens to vegetables as well – they may lose vital nutrients when deep-fried!