There is a theory that inflammation may worsen symptoms like hallucinations and intrusive thoughts. It helps to know how to control this stressful situation.
Foods that cause inflammation:
- Table sugar and High Fructose Corn Syrup
Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose.
One of the reasons that added sugars are harmful is that they can increase inflammation, which can lead to disease (4, 5, 6, 7, 8).
In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs — in part due to the inflammatory response to sugar (6).
In another study, the anti-inflammatory impact of omega-3 fatty acids was impaired in mice fed a high-sugar diet (7).
What’s more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance (8).
- Artificial trans-fats
Artificial trans fats have been shown to cause inflammation and increase disease risk (21, 22, 23, 24, 25, 26, 27, 28, 29).
- Vegetable and seed oils
During the 20th century, the consumption of vegetable oils increased by 130% in the US.
Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to their very high omega-6 fatty acid content (30).
Although some dietary omega-6 fats are necessary, the typical Western diet provides far more than people need.
In fact, health professionals recommend eating more omega-3-rich foods, such as fatty fish, to improve your omega-6 to omega-3 ratio and reap the anti-inflammatory benefits of omega-3s.
In one study, rats fed an omega-6 to omega-3 ratio of 20:1 had much higher levels of inflammatory markers than those fed a ratio of 1:1 or 5:1 (31).
- Refined carbohydrates
Eating refined carbs may drive inflammation (34, 35, 36, 37, 38).
Refined carbs have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.
- Alcohol
In one study, the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more their CRP increased (39).
People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called “leaky gut” — can drive widespread inflammation that leads to organ damage (40, 41).
- Processed Meat
Consuming processed meat is associated with an increased risk of heart disease, diabetes, stomach cancer, and colon cancer (42, 43, 44).
- Wheat
Both in vitro and in vivo studies demonstrate that gliadin and WGA can both increase intestinal permeability and activate the immune system, causing leaky gut and subsequent chronic inflammation (44)
- Dairy
May or may not cause inflammation, depending on whether a person is allergic to it. Worth testing. (45)
- Fats in general
There is compelling evidence that high-fat diets promote endotoxin release into the bloodstream and a subsequent inflammatory response. (46)
Things that help with inflammation
- Water
Hydrating really well helps to clear out the bowels, keep toxins moving through the liver and kidneys, and helps to eliminate them through sweat. Additionally, your cells require adequate hydration to carry out proper functions. In general, the more hydrated you are, the less inflammation will be present in your body.
- Hot baths
Studies show that a good hot bath can reduce inflammation markers. (47)
- Boswellia
This herb is a LOX-inhibitor, which is one of the most potent inflammation pathways. It can reduce inflammatory markers. (48)
- Maple syrup
There was a molecule with anti-inflammatory properties discovered in maple syrup, called “quebecol”. (49)
- 80/10/10 diet
That plant-heavy, low-fat, low-protein diet results in 32% less inflammation than the American Heart Association’s recommended diet. (50)
- Exercise
Just 20 minutes of exercise enough to reduce inflammation, study finds (51)
- Foods low on the inflammation index
https://inflammationfactor.com/look-up-if-ratings/ shows a list of 2400 foods and their IF ratings, try to focus on foods high in that index for anti-inflammatory effect.
- Turmeric
Various inflammation markers are reduced by taking this substance (52)
- Ginger
A study shows that it can reduce levels of CRP, an inflammatory marker (53)
- Cherries
“Evidence from published reports is reasonably strong to indicate that consumption of cherries decreased markers for oxidative stress, inflammation, exercise-induced muscle soreness and loss of strength, and blood pressure acutely after ingesting cherries.” (54)
- Omega-3 oils
The Omega 6 to Omega 3 ratio you eat influences how inflamed you are (you want high 3 and low 6, ideally) (55)
Flax and chia seed oils are good for this. Blending 50 ml of that oil in 100 ml of cottage cheese or quark makes a really helpful, short-lived compound that makes Omega-3 water-soluble for a few hours, which is great for easy absorption. This is known as the “Budwig mixture”, and it is often used as a treatment for reducing / eliminating tutors.
What surprisingly doesn’t work:
- Fish intake
“In healthy older adults with low inflammatory burden, our results do not support that short-term consumption of mixed fish has a beneficial effect on selected cardiovascular biomarkers.”(56)