Surprising Things That Can Cause Inflammation

Inflammation has become a pretty well-known concept, especially among those immersed in holistic medicine practices. An oft-discussed topic, many conversations about inflammation revolve around how it should be avoided to the best of our abilities. However, preventing and avoiding inflammation is not always as straightforward as it seems. While numerous underlying medical conditions can cause inflammation, our daily diet and activities can contribute to it as well.

Inflammation generally exists in two different ways. It can either be acute, meaning it dissipates after a relatively short period of time, or chronic, in which case it can be much longer-lasting. In many chronic cases, the symptoms and repercussions outlast the initial trigger of the inflammation. Chronic inflammation in particular can set the stage for diseases such as cancer, diabetes, and heart disease to proliferate (via WebMD).

In our attempt to discover the best ways to avoid or prevent inflammation within our bodies, we found some surprising factors that actually contribute to it.

We hate to say it, but it turns out that your preference for prosciutto might contribute to higher-than-desired levels of inflammation within your body. Consuming high levels of red meat and processed meats can lead to a type of inflammation that has been directly linked to the development of certain cancers, per the Journal of the American College of Nutrition. 

According to Healthline, processed meats have higher amounts of a compound called advanced glycation end products (AGEs) compared to other meats. AGEs form via a process called glycation, in which the sugar in one's bloodstream combines with either fat or protein (via Healthline). This compound becomes harmful when your body begins to lose the ability to fully process it through your system. In other words, the more processed red meat you eat, the more AGEs you'll have in your system, which in turn increases the chances of oxidative stress and inflammation. 

Oxidative stress is one of the main markers of inflammatory conditions in your body. This occurs when the balance between free radicals and antioxidants within your body gets thrown out of whack. An overgrowth of free radicals can begin to degrade your healthy tissues, create inflammatory conditions, and ultimately lead to life-altering illnesses, per Healthline. Free radical-fighting antioxidants can be consumed to aid in counteracting these effects. When in doubt, reach for the blueberries and the dark chocolate instead of the salami (via Healthline). Your body will thank you.

While a reasonable amount of exercise has been proven to aid in overall health, overdoing it could have the opposite effect on your body. Engaging in moderate exercise has been shown to drastically improve your immune response. But on the flip side, going too hard in pursuit of those #gains might decrease your immune function as a result of inflammation.

In a study published by Frontiers in Physiology, researchers set out to examine and potentially confirm the link between overexercising and chronic inflammation. While this particular study didn't fully prove this, it did find something fascinating. Inflammation is marked by physiological changes that result in an increase in body temperature, capillary dilatation, and the production of blood-borne soluble compounds. The study found that vigorous and incredibly prolonged exercise led to higher levels of these inflammatory markers. Because of these findings, researchers speculate that too much exercise can lead to chronic inflammatory conditions within the body.

This is a fairly easy inflammation factor to avoid. If your body feels tired after a workout, rest instead of pushing through another set.

To decrease inflammation, we've learned that we should decrease our consumption of delicious processed meats, sugar, and now — dairy. Does it seem like inflammation is sucking the fun right out of life, or is that just our opinion?

The Arthritis Foundation states that the research surrounding dairy causing inflammation is "murky." However, the research proving that saturated fat increases inflammation is incredibly clear. Generally viewed as unhealthy, saturated fats are abundant in dairy products, red meats, and other animal-based products. However, findings also link some fatty acids found in dairy products to certain health benefits. 

For example, studies have shown that people with arthritis who consume dairy have higher levels of low-grade inflammation and are more likely to need a hip replacement. Meanwhile, there's also evidence that consuming yogurt or drinking a glass of milk can decrease your risk of developing gout (via The Arthritis Foundation). Ultimately, the research to determine whether or not dairy products are inflammatory is still up for debate.

Air pollutants are yet another possible source of inflammation that you don't have total control over. The American Journal of Respiratory and Critical Care Medicine published a study that found that significant air pollution increased the oxidative stress on the body, resulting in inflammation. The study was conducted in Taipei — a polluted city, but far from being the most polluted city in the world (per IQ Air). Nevertheless, there's enough evidence to link urban air pollution to inflammation, blood coagulation, and autonomic dysfunction, even in young, healthy individuals.

In an attempt to mitigate the damage done by air pollution, the CDC recommends checking the air quality index (AQI) when planning your daily activities. If you choose to do outdoor activities in polluted areas, they advise sticking to less strenuous activities outside (e.g. walking instead of running, so you don't end up breathing too hard and inhaling more particles). They also recommend avoiding highways and roads with heavy traffic, because pollutant particles tend to be more abundant in those areas (via the CDC).

Certain dietary and lifestyle choices can lead to chronic inflammation. This condition has been linked to numerous potentially life-threatening illnesses. In fact, chronic inflammation may be the one thing that nearly every one of these ailments has in common. 

Drinking alcohol contributes to inflammation in the intestines and decreases the body's natural ability to regulate other inflammation. Regularly consuming alcohol can ignite a vicious cycle of inflammatory responses with your body (via Alcohol Research Current Reviews). Over time, intestinal inflammation can lead to inflammation within the liver and brain, then spiral into worse health problems.

While much of the research on alcohol-related inflammation has centered around excessive drinking, new studies are emerging that prove that even imbibing in moderation can have these effects. Alcohol disrupts the homeostatic balance of good and bad bacteria in the gut, affecting the immune system. Alcohol promotes the proliferation of "bad" bacteria and increases the production of endotoxins, which promote inflammation by activating immune cells and proteins. Excessive alcohol consumption can degrade the intestinal wall, allowing endotoxins to infiltrate your bloodstream, spread to the rest of your system, and cause bigger complications (via Ria Health). The best way to reduce your risk of developing alcohol-related inflammation is to reduce your intake.

If you or anyone you know is struggling with addiction issues, help is available. Visit the Substance Abuse and Mental Health Services Administration website or contact SAMHSA's National Helpline at 1-800-662-HELP (4357).

There's a good chance you grew up believing vegetable oils to be a healthier alternative to butter and other high-in-fat oils. Your family may have even gone ham with the Crisco and said, "It's from vegetables, duh." Unfortunately, it turns out that these vegetable oils, also called refined cooking oils, can create a huge amount of inflammation within our bodies (via Prevention). 

Most vegetable oils are deceptively labeled, and may contain corn, soybean, sunflower, or safflower oils (or a combination of any of them). These oils have significant amounts of omega-6 fatty acids, which are necessary but significantly overconsumed in this day and age. Meanwhile, experts agree that people typically don't consume omega-3 fatty acids, which can have anti-inflammatory effects. The body uses omega fatty acids to create hormones. Omega-3s create hormones that fight against inflammation, while omega-6s create hormones that promote it. 

Ultimately, enjoying foods prepared with vegetable oils can trigger a systemic inflammatory response, leading to further health complications down the road. When it comes to enjoying vegetable oils, your best bet is to consume them in moderation to mitigate their inflammatory effects.

When the body is functioning as it is supposed to, detecting a foreign body or some kind of intruder ignites its immune response (via Medical News Today). These invaders might be bacteria, viruses, or other infection-causing organisms or pathogens. Once detected, the cascade of immune response events creates inflammation to heal the body. Ideally, the body would initiate this reaction, vanquish the invader, and then settle back into its uninflamed, homeostatic state. However, if left untreated, even a mild infection could lead to inflammation that lasts longer than it should.

Generally speaking, infections only cause acute inflammation that dissipates after the body recovers. While acute inflammation is not as damaging as chronic inflammation, the effects of repeated acute inflammation can accumulate over time. Moreover, acute inflammation can come on rapidly and cause short-term health effects that need immediate attention before they become life-threatening. These effects include conditions like appendicitis and bronchitis. If you suspect that you have an infection of any degree, it is best to see your doctor. Even low-grade, acute inflammation can have health consequences.