What Is Inflammation?
Many people have heard of inflammation and have a general understanding of it, but when it comes to pain and inflammation.
There are 2 types of inflammation I’d like to draw your attention to:
- Inflammation from physical activity
- Inflammation from your gut (including "hidden" sources of inflammation)
Let’s start with the first:
When you’re physically active or working out, you are actually breaking down muscle fibers that then heal up and regrow as stronger, more efficient muscle fibers.
That is basically how one gets stronger or more fit over time.
However, as you break down muscle tissue it is actually causing tiny microtears in the muscle that signal your body to produce an inflammatory response to start the healing and regeneration process.
Even though inflammation is uncomfortable it also acts as a safety mechanism to prevent you from overdoing it and hurting yourself.
But the second type of inflammation can start in your gut.
And it happens even if you’re not particularly doing “anything different.”
Gut Inflammation - it’s happening even if you’re not doing “anything different”
Essentially, as food is broken down and digested the components in different food types can affect the level of inflammation in the body.
Nearly all processed foods can lead to increased inflammation.
The way it does this is by altering the bacteria that live in our gut.
You may have heard about your “gut microbiota.”
In essence, this is referring to the different kinds of tiny bacteria that live inside your digestive system.
Many of these bacteria are extremely important for our wellbeing.
Others can actually cause more harm to our bodies - including causing inflammation.
And here’s the thing:
When you eat natural, fibrous foods - like leafy vegetables, nuts and more…
The good bacteria in your gut thrive. Because they feed on these fibers and grow.
But on the flipside…
When you eat refined, processed foods - the “bad” bacteria in your gut gets out of control.
And this is what causes additional inflammation.
So if you eat a lot of refined, processed or sugary foods…
Even if nothing’s really “changed” about your regular routine - this can build up into pain throughout your body.
Because when the bad bacteria flourish…
This alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.
This applies to muscle tissues as well.
And this can lead to pain in your joints - like your knees, back, shoulders or anywhere else.
Foods That Feed Bad Bacteria And Cause An Inflammatory Response In Your Body
Many kinds of foods cause inflammation. Some are easier to avoid than others, but the key is to not try to take extreme measures, but rather focus on limiting certain foods and only eating them occasionally.
Make it your goal to try to avoid or limit these foods as much as possible:
- Hidden Sugars - these often come under different names (intentionally by food companies to trick you into thinking there's no sugar in their products). Some "alternate" names for sugar: Brown rice syrup, High fructose corn syrup, Cane sugar, Invert sugar, Glucose, Dextrose, Maltose
Avoid these "fake" health foods - Trail Mix (often contains sugars), Yoghurt flavored raisins, juice and fruit smoothies, fat-free cookies (usually replaced with sugar), sports drinks
refined carbohydrates, such as white bread and pastries
Avoid these "fake" health foods - muffins, most "baked" snacks, products marketed as gluten-free (many are filled with other nasties. Just because it doesn't have gluten, doesn't mean it's 100% healthy!)
- French fries and other fried foods
Avoid these "fake" health foods - veggie crisps (full of oil),
- soda and other sugar-sweetened beverages - this includes sports drinks!
- red meat (burgers, steaks) and processed meat (hot dogs, sausages)
- margarine, shortening, and lard
Foods Your “Good” Bacteria Love To Eat (And Help You Stay Healthy)
To maintain an anti-inflammatory diet you should include these foods:
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
So whenever you can…
Avoid refined, processed and sugary foods.
These cause more inflammation by letting the bad bacteria win the war in your gut!
Instead, try to eat more of the foods listed above.
It will help reduce the pain and keep you healthy!
P.S. Want more ways to reduce inflammation in your body?
These can supercharge your body’s anti-inflammatory molecules - and reduce pain in your joints (including your knees):
One great way to supplement your healthy, inflammation-reducing diet you can also take a fantastic supplement like TriForce.
This top-of-the-line, research-backed product contains the highest quality ingredients at effective doses that help keep the inflammation in and around your joints down and keep you moving.
CBD Balm - to further reduce pain and inflammation, you can also apply a topical CBD balm that will reduce the inflammation response locally right where you need it most. Try CBD Balm here!