11 Common Habits That Can Cause Inflammation In Your Body And You Don’t Even Know It

Inflammation is the immune system’s natural response to damage or injury to some part of the body. Seen in this way, it is a beneficial process, as it shows that our body has been able to detect and is trying to fight an infection caused by pathogenic germs, trauma or even irritation due to a toxic substance.

The real problem is when the inflammation is no longer acute (as in a simple sore throat or swelling caused by a sprained ankle) and becomes chronic. In this case, our body is subject to developing complications such as overweight, hypertension, diabetes, heart problems, Alzheimer’s disease and even some types of cancer.

Inflammation is always the result of some kind of stress in the body, which can be caused by a food, a substance present in the environment and some behaviors related to our lifestyle. Therefore, thinking about preserving your health, it is interesting to know and avoid these 11 habits that favor inflammation:

1. Consume processed condiments

Mayonnaise, ketchup, barbecue sauce and other processed condiments contain many chemical additives such as flavorings, colorings and preservatives, which overload the liver and irritate the intestines, favoring inflammation.

In addition, it is worth remembering that a little pepper is good for health and even helps to speed up metabolism, but in excess it can cause irritation throughout the gastrointestinal tract, giving rise to inflammation in the esophagus, stomach, intestine and rectum.

2. Consume a lot of processed foods in general

It’s not just the condiments: stuffed cookies, packaged snacks, frozen foods, margarine, soft drinks and powdered juices are also rich in chemical additives, especially sodium and trans fat.

Sodium favors fluid retention, which causes bloating and is one of the main causes of abdominal inflammation, impairing digestion. Trans fat, in turn, is highly inflammatory, causes an imbalance in cholesterol levels and contributes to the formation of free radicals. It is also present in fried foods and processed or smoked meats such as bacon, bologna, salami and sausage.

3. Consume a lot of animal products

Fatty meats, milk, butter and cheese are rich in saturated fat, which promotes inflammation due to its arachidonic acid content. Therefore, it is advisable to restrict the consumption of these foods and give preference to lean meats.

4. Eat a high-sugar diet

The sugar molecules that we ingest when consuming chocolate, cakes, ice cream and sweets in general represent a stress factor for our body, favoring inflammation in various systems and organs, especially in the intestine.

As a result, our ability to regenerate diminishes, making it more difficult to repair tissue damage – a good example of this is “diabetic foot”, the condition that makes it difficult for people with diabetes to heal wounds due to excess blood sugar.

Another consequence of inflammation caused by sugar is an acceleration of aging, as it favors oxidative stress in skin cells.

5. Drinking too much soda and other carbonated drinks

In addition to the harm caused by sugar, the gas present in these drinks promotes distention of the abdomen and favors inflammation, impairing digestion. In the case of “light”, “diet” or “zero” drinks, this effect is exacerbated by artificial sweeteners.

6. Overdo it on coffee

Are you tired of knowing that coffee contains caffeine, a stimulating substance that can help us wake up in the morning. However, if consumed in excess, caffeine can favor inflammation in the body.

This is because it impacts the digestive system, blood sugar levels and the functioning of the adrenal glands (which produce adrenaline), which can simulate a stressful situation – which results in inflammation.

7. Consuming alcoholic beverages in excess

Even though red wine is a source of resveratrol, which contains antioxidant and heart-protective properties, no alcoholic beverage is exactly healthy.

In addition to not providing essential nutrients for the body, alcohol is a factor that triggers inflammation, especially in the gums, throat, esophagus, stomach, liver and intestines – even favoring the formation of malignant tumors.

8. Inhaling toxic vapors from candles and other flavorings

Scented candles and air fresheners are in vogue, but care must be taken when choosing these products. Many of them emit so-called volatile organic compounds, which are quite toxic and can irritate the eyes, nose and throat, triggering inflammation.

Therefore, it is better to prefer candles and flavorings made from natural essential oils rather than synthetic fragrances.

9. Smoking

If inhaling vapors from candles and room fresheners can already be a dangerous habit, it goes without saying that inhaling cigarette smoke is often worse. In addition to sending a load of toxins into our body, which would already cause inflammation by itself, cigarettes also decrease the activity of the mucociliary apparatus, the mucus lining and small cilia that protect our airways by pushing microorganisms out of the lungs. lungs.

Thus, one of the consequences of the reduction of mucociliary movement is that the lungs and bronchi are much more subject to infections, arousing the factors of inflammation in the body.

10. Not getting enough sleep

Sleep is the time when our body works to regenerate and alleviate inflammatory processes. When we have a poor quality sleep routine or in insufficient quantity, our body has difficulties to keep the immune system working properly, increasing inflammation levels.

So try to ensure 7 to 9 hours of sleep every night in a dark and quiet environment – ​​and without using your cell phone in bed before bed.

11. Having a stressful life

It’s impossible to spend your whole life away from problems, but you have to know how to deal with them or look for a different routine. When we are in a stressful situation, there is an increase in the release of the hormone cortisol, which, in excess, triggers the chain of inflammation reactions.

In addition, stress favors the accumulation of weight, impairs the functioning of the immune system and increases the chances of heart disease or some types of cancer. So try to balance a busy life with leisure time with family and friends.

As you can see from the list presented, it is not new that habits that favor inflammatory processes are pointed out as villains of our health. Having an inadequate diet, abusing alcohol, smoking, getting little sleep and having a stressful life are risk factors for several diseases.

Therefore, the great secret to avoiding inflammation and its consequences lies in what you already know: making good choices in relation to what you consume and your lifestyle, always prioritizing your well-being.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.