Chronic inflammation in the body is caused by the immune system going out of control and attacking its own tissues for a long time, often due to the accumulation of bad living habits. It not only causes fatigue and hair loss, but is also related to fatal diseases such as heart disease, diabetes, and cancer. Nutritional medicine expert Dr. Liu Boren pointed out that adjusting your diet to consume the Top 10 anti-inflammatory foods is the most practical way to intervene and repair the body's inflammatory response every day.
What causes chronic inflammation in the body?The inflammatory response is the immune system's response to any traumatic event in the body's tissues, occasionally causing soreness and pain in the process of irritating nerves. Chronic inflammation occurs when the body continues to send white blood cells to attack in the absence of any threat. This disrupts normal body functions and can lead to attacks on healthy tissues and organs.
Chronic inflammation is mostly due to the accumulation of long-term bad habits. Irregular daily routine will aggravate the aging of blood vessels; and some lifestyle habits, such as sitting for long periods of time, smoking, drinking, and regular intake of high-fat and high-sodium diets, can easily cause hardening of blood vessels and inflammation of the body. To see whether a person's body is in a state of chronic inflammation, you can observe whether there is chronic inflammation from the skin gloss, nail integrity, hair loss resistance, chronic fatigue, etc.
Many studies have confirmed that long-term chronic inflammation in the body may lead to serious and even fatal diseases, such as type 2 diabetes, heart disease, cancer, and dementia.
Dr. Liu Boren, an expert in nutritional and functional medicine, also shared on the "Liu Boren Nutritional and Functional Medicine Expert" Facebook fan page that many patients will ask: "Why do I still feel tired and chronically uncomfortable even though I eat well?" Liu Boren pointed out that one of the keys that is often overlooked is chronic inflammation, and the most practical way to "intervene every day and change the inflammatory response" starts with diet.
Eating the right food is really important. Liu Boren cited a 2024 review study and pointed out that by eating the right food, the body will start to repair and adjust itself. For example, natural, unprocessed foods rich in phytochemicals and polyphenols can regulate immune responses and reduce inflammation at the cellular level. Dietary fiber and fermented foods can improve the composition of intestinal bacteria, and the balance of intestinal bacteria is very important for reducing systemic chronic inflammation.
Food is a long-term daily habit. It does not mean that you will achieve results if you eat for just one or two days. It is a daily accumulation. Liu Boren also provides the Top 10 anti-inflammatory foods for your reference.
Top 10 anti-inflammatory foods1. Dark berries and bright fruits
contain anthocyanins, polyphenols, and vitamin C, which can resist oxidation and regulate inflammatory reactions.
Examples: blueberries, strawberries, grapes.
2. Green leafy vegetables and cruciferous vegetables
are rich in sulforaphane, folate and fiber, which can support body detoxification and cell repair.
Examples: spinach, cabbage, cauliflower, kale.
3. Whole grains
Dietary fiber will be converted into short-chain fatty acids in the intestines, which can help balance the immune system and reduce intestinal inflammation.
Examples: brown rice, oats, buckwheat, quinoa.
4. Beans and soy products
provide plant-based protein and isoflavones, which can help regulate hormones and metabolism and reduce inflammation.
Examples: black beans, edamame, tofu, miso.
5. Nuts and seeds
contain unsaturated fat, vitamin E and antioxidant polyphenols, which help protect blood vessels and cells.
Examples: walnuts, almonds, flaxseeds.
6. Fish rich in &omega-3
EPA and DHA can directly reduce the body's inflammatory signals.
Examples: salmon, mackerel, saury, sardines.
7. Extra virgin olive oil (EVOO)
contains olive polyphenols such as hydroxytyrosol, which is the core anti-inflammatory fat source of the Mediterranean diet.
8. Fermented foods
provide good bacteria and form a "double effect of intestinal repair" with dietary fiber.
Examples: yogurt, kefir, kimchi, miso.
9. Spices and herbs
Polyphenols and essential oils can inhibit inflammatory pathways and are the simplest anti-inflammatory adjustments in cooking.
Example: turmeric, ginger, garlic, onion, rosemary, basil.
10. Tea and cocoa (remember to avoid added sugar)
Catechins and cocoa flavanols can support blood vessel health and antioxidants, just an appropriate amount.
Liu Boren reminded that many diseases do not occur suddenly, but are the result of long-term inflammation in the body. To reduce inflammation, it's not about eating one magic food or eating as bland as possible, it's about eating some good foods every day.
In addition, adequate rest and appropriate exercise are also good ways to combat inflammation in the body.