Chronic Inflammation and Dietary Habits

Chronic Inflammation and Dietary Habits

Inflammation is a natural response of the body’s immune system, designed to protect us from infection and injury. However, chronic inflammation is a complex condition characterized by a persistent and low-grade inflammatory response that can lead to various diseases including arthritis, diabetes, cardiovascular disease, neurodegenerative diseases, and cancer.

Diet contributes to chronic inflammation in the body.

Chronic inflammation can be caused by various factors, including:

  1. Genetic predisposition: Certain genetic mutations can affect the body’s inflammatory response, making it more prone to chronic inflammation.
  2. Environmental factors: Exposure to pollutants, stress, and other environmental stressors can trigger chronic inflammation.
  3. Lifestyle factors: Sedentary lifestyle, smoking, and poor diet can contribute to chronic inflammation.

While genetics, environmental, and lifestyle factors contribute to chronic inflammation, diet is a controllable risk factor that plays a significant role in its development and exacerbation. There are many common foods in the American diet that are responsible for promoting inflammation in the body.

Some of the most common pro-inflammatory foods include:

  1. Processed and Packaged Meats: hot dogs, processed deli meats, bacon, and sausage. This includes meat that has been smoked, cured, salted, dried, or canned.
  2. Refined Carbohydrates: white bread, bakery foods (such as cookies, cakes, and pastries), processed cereals, white rice and pasta.
  3. Fried Foods: French fries, fried chicken, fried fish, fried vegetables, and fried sweets such as doughnuts.
  4. Processed and High-Sugar Foods & Beverages: candy, chocolate, soda, energy drinks, and fruit drinks.
  5. Foods High in Saturated and Trans Fats: red meat (such as beef and pork), processed meats, whole milk, cheese, ice cream, butter, coconut oil, and partially hydrogenated oils (such as margarine and processed snack foods).
  6. Vegetable & Seed Oils High in Omega-6 Fatty Acids: canola oil, corn oil, soybean oil, peanut oil, safflower, and sunflower oils are often used in frying and production of ultra-processed or convenience foods. Also high in omega-6 fatty acids are mayonnaise and most salad dressings. Although omega-6 fatty acids are essential in the diet, excess intake of omega-6 oils can promote inflammation in the body when not balanced with enough omega-3 fatty acids.

Why do these foods contribute to chronic inflammation?

  1. High sugar and refined carbohydrate content: Consuming high amounts of sugar and refined carbohydrates can contribute to insulin resistance, a precursor to chronic inflammation.
  2. Saturated and trans fats: These fats can promote inflammation by altering the body’s fatty acid composition and disrupting the balance of omega-6 and omega-3 fatty acids.
  3. Presence of AGEs: Foods cooked at high temperatures, such as charred meats and fried foods, contain advanced glycation end products (AGE), which can cause oxidative stress and stimulate inflammation by binding to specific receptors on immune cells.
  4. Processed and high-sodium content: Processed foods often contain high amounts of sodium, which can lead to inflammation and cardiovascular disease.
  5. Lack of essential nutrients: Many pro-inflammatory foods are low in essential nutrients, leading to nutrient deficiencies that can contribute to inflammation.

To reduce chronic inflammation, focus on limiting or avoiding pro-inflammatory foods and incorporating more anti-inflammatory foods and nutrients into the diet.

Nutrients That Can Help Reduce Inflammation

  1. Omega-3 fatty acids: These essential fatty acids can help reduce inflammation and promote healing.
  2. Vitamin D: Vitamin D deficiency has been linked to increased inflammation.
  3. Antioxidants: Antioxidants, such as vitamins C and E, can help reduce oxidative stress and inflammation.
  4. Probiotics: Probiotics can help maintain a healthy gut microbiome, which is essential for reducing inflammation.

Foods that Reduce Inflammation

  1. Leafy Greens: Leafy greens like spinach, kale, and collard greens are rich in antioxidants and flavonoids, which can help reduce inflammation.
  2. Fatty Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help reduce inflammation.
  3. Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and flavonoids, which can help reduce inflammation.
  4. Nuts and Seeds: Nuts and seeds like walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation.
  5. Turmeric: Turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties.
  6. Ginger: Ginger has anti-inflammatory compounds called gingerols and shogaols, which can help reduce inflammation.
  7. Green Tea: Green tea is rich in antioxidants and polyphenols, which can help reduce inflammation.
  8. Olive Oil: Olive oil is rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation.

What can you do to improve your diet? Here are some strategies to help you get started:

  1. Choose whole, unprocessed foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
  2. Stay hydrated with water: Replace sugary drinks with water. Adequate hydration can help to reduce inflammation and oxidative stress.
  3. Cook at home: Prepare meals using fresh ingredients to control the amount of sugar, salt, and unhealthy fats in your diet.
  4. Read labels: Be aware of the ingredients and nutritional content of packaged foods, and choose options that are lower in added sugars, saturated fats, and sodium.
  5. Gradually transition to a balanced diet: Replace pro-inflammatory foods with anti-inflammatory ones and gradually adjust your diet over time.

By making informed choices about the foods we eat and incorporating anti-inflammatory foods into our diet, we can reduce our risk of chronic inflammation and promote overall health and well-being.

References:

During the preparation of this work the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.

Photo source: https://stock.adobe.com/1277005967 and /532657650

Celebrating National Nutrition Month

Celebrating National Nutrition Month

National Nutrition Month promo

National Nutrition Month helps promote healthy eating for individuals and families. (Photo source: Academy of Nutrition and Dietetics, eatright.org)

Maintaining a healthy diet is more crucial than ever. According to the Academy of Nutrition and Dietetics, a nutritious, balanced eating plan is essential for optimal health at every stage of life. Healthy eating not only helps manage weight and prevent chronic diseases but also boosts mental well-being and energy levels. 

Healthy eating involves consuming a variety of foods that provide the nutrients needed to maintain health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A balanced diet includes fruits, vegetables, whole grains, and lean proteins, which are vital for maintaining a healthy body and mind. 

The benefits of healthy eating are numerous. It can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Additionally, a nutritious diet supports brain function, improves mood, and enhances overall quality of life. For instance, incorporating more fruits and vegetables into your diet can provide essential vitamins and minerals that boost your immune system and keep you feeling energized. 

Beyond its nutritional value, food has a unique ability to bring people together. The theme for National Nutrition Month 2025, “Food Connects Us,” highlights how food plays a significant role in our social lives. 

Sharing meals is a universal experience that transcends cultural and geographical boundaries. It fosters a sense of community and belonging, whether it is a family dinner, a holiday feast, or a casual get-together with friends. 

Food connects us to our heritage and traditions. Many cultures have specific dishes that are passed down through generations, each with its own story and significance. These culinary traditions are often at the heart of celebrations and rituals, reinforcing cultural identity and continuity. 

Moreover, preparing and sharing meals can strengthen relationships. Cooking together can be a fun and educational activity that encourages teamwork and communication. It provides an opportunity to learn about different ingredients, cooking techniques, and cultural practices. Eating together allows for meaningful conversations and the sharing of experiences, which can deepen bonds and create lasting memories. 

Promoting both healthy eating and the social aspects of food can be achieved through various initiatives. National Nutrition Month encourages people to make informed food choices and develop sound eating and physical activity habits. 

Communities can organize events such as cooking classes, nutrition workshops, and communal meals to educate and engage people in healthy eating practices. Schools and workplaces can also play a role by providing nutritious meal options and creating environments that support healthy lifestyles. Encouraging family meals at home can help children develop healthy eating habits and strengthen family connections.  

Healthy eating is vital for maintaining physical and mental well-being. At the same time, food has the power to bring people together, fostering a sense of community and connection. By embracing both the nutritional and social aspects of food, we can enhance our health and enrich our lives.  

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What’s the 411 on Protein?

What’s the 411 on Protein?

Defining Proteins

Proteins are important macronutrients, just like carbohydrates and fats. They are large, complex molecules that play numerous roles in the body. For instance, proteins help in building and repairing structures, performing bodily functions, and regulating various processes within the body. You can find proteins essentially everywhere in the body from bones, muscles, enzymes, hormones, skin, and blood.

About Amino Acids

Proteins are composed of smaller parts called amino acids. These amino acids join together to form long, folded chains known as polypeptides. There are 20 different types of amino acids, each with unique properties. Our bodies cannot produce nine specific amino acids, so we need to get them from our food. There are conditionally essential amino acids, which are necessary only during times of sickness and stress. Furthermore, the body can make nonessential amino acids even if they are not present in the foods we eat. Here’s a quick look at these amino acids:

Name Classification
Alanine Nonessential
Arginine Conditionally Essential
Asparagine Nonessential
Aspartic acid Nonessential
Cysteine Nonessential
Glutamic acid Nonessential
Glutamine Conditionally Essential
Glycine Conditionally Essential
Histidine Essential
Isoleucine Essential
Leucine Essential
Lysine Essential
Methionine Essential
Phenylalanine Essential
Proline Conditionally Essential
Serine Conditionally Essential
Threonine Essential
Tryptophan Essential
Tyrosine Conditionally Essential
Valine Essential
Variety of protein-rich foods.

Meat, poultry, fish, dairy, beans, and legumes are all good sources of protein. (Adobe Stock photo)

Recommendations

But how much protein do you need? This varies based on several factors such as weight, height, age, sex, and activity level. Generally, 10% to 35% of your daily calories should come from protein. In terms of weight, it’s recommended that a person consumes about 0.36 grams of protein per pound of body weight. It is important to know that one gram of protein provides four calories.

For a 2,000-calorie diet, the daily intake of protein could range from 200 to 700 calories.

For a 200-pound person, the daily intake of protein could be 72 grams.

To determine your recommended protein intake, use one of the following methods:

  • Multiply your daily caloric intake by 0.10 – 0.35.
  • Multiply your weight by 0.36.
  • Use this Dietary Reference Intakes (DRI) Calculator.

However, if you are pregnant, protein intake should increase. Talk with your doctor about specific protein needs.

When considering your protein source, it is important to consider how it is packaged.  You are not just eating the protein found in foods, but the fats, carbohydrates, vitamins, minerals, and other nutrients accompanying it. Ideally, you should choose protein sources that are low in saturated and trans fats and processed carbohydrates. We will discuss the pros and cons of the different protein sources in an upcoming post.  

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High Blood Pressure? Know your Risk!

High Blood Pressure? Know your Risk!

Lettuce and kale leaves. UF/IFAS Photo by Tyler Jones

According to the American Heart Association, recommended blood pressure values should be a systolic (upper number) less than 120 mm Hg and a diastolic (lower number) less than 80 mm Hg. High blood pressure, or hypertension, is when blood pressure is consistently higher than normal. Why is this important? Hypertension increases the risk of heart attack and stroke.

Let’s talk about risk factors:

Family History and Age:

If someone in your immediate family has hypertension, you are at a higher risk for the condition. Knowing your family history can help you make lifestyle choices that can be beneficial for your overall health and well-being. As you get older, age increases the risk for the condition. Men are more likely than women to develop the condition before age 64; women have a higher risk after the age of 65.

Unhealthy Eating Pattern:

Eating patterns consisting of foods high in sodium, added sugars, saturated fats, and trans fats can increase the risk of high blood pressure. Unhealthy eating patterns can contribute to overweight and obesity which also is a risk factor for high blood pressure because the extra weight puts strain on the heart and circulatory system. Also, drinking alcohol in excess can cause many health conditions, but it can especially increase the risk of high blood pressure.

Physical Inactivity:

Not getting enough physical activity can increase your risk. Adults should aim for at least 150 minutes of moderate-intensity activity per week. Exercise increases blood flow throughout the body which is beneficial to the heart. Regular physical activity can also help the body maintain a healthy weight.

Other Conditions:

Diabetes, sleep apnea, high cholesterol, smoking, and tobacco use are all other risk factors for getting high blood pressure.

Cooked beets and carrots on a cutting board. UF/IFAS Photo by Tyler Jones

The American Heart Association recommends following a healthy diet pattern. What does a healthy eating pattern look like? Eating a variety of fruits and vegetables, lean protein, low-fat or fat-free dairy, and whole grains. Dark green vegetables such as collards, kale, broccoli as well as sweet potatoes and beets can be beneficial for blood pressure. Fruits such as blueberries, strawberries, kiwi, and bananas are especially good for blood pressure. Choose to eat whole grains rather than refined grains and lean protein foods such as fish and de-skinned chicken. For plant protein sources, choose beans, lentils, and chickpeas. The USDA MyPlate recommends 3 cups of low-fat or fat-free dairy per day.  For more information on recommended serving sizes for each food group, visit choosemyplate.gov and check out the 2020-2025 Dietary Guidelines for Americans.

Now that you know about high blood pressure, common risk factors, and how to follow a healthy eating pattern, let’s start reducing our risk for high blood pressure today!

An Equal Opportunity Institution

Celebrating National Nutrition Month

High Blood Sugar? Try These Treats!

Maintaining a healthy diet can be challenging, especially for individuals managing high blood sugar levels. Choosing the right snacks is crucial for avoiding blood sugar spikes and keeping energy levels stable throughout the day. Here, we explore several healthy snack options that are both delicious and beneficial for those with high blood sugar.

a variety of nuts and seeds

Snacks high in protein, fiber, and healthy fats such as nuts and seeds are a healthy choice for people looking to manage their high blood sugar. (Source: Adobe Stock photo)

Nuts and seeds. These foods are excellent snacks for people with high blood sugar. Almonds, walnuts, flaxseeds, and chia seeds are rich in fiber, healthy fats, and protein, which help stabilize blood sugar levels. A handful of almonds or a tablespoon of chia seeds in a smoothie can keep you feeling full and satisfied without causing a spike in blood sugar. Additionally, these snacks are packed with vitamins and minerals that contribute to overall health. 

Fresh vegetables. Foods like carrots, celery, and bell peppers are low in calories and carbohydrates, making them ideal for blood sugar management. These veggies are high in fiber and water content, which help in maintaining a feeling of fullness. Pairing them with hummus or a Greek yogurt dip adds protein and flavor, creating a balanced and tasty snack option. 

Berries. Foods such as strawberries, blueberries, and raspberries are not only delicious but also have a low glycemic index, meaning they do not cause significant spikes in blood sugar. Rich in antioxidants, vitamins, and fiber, a small bowl of mixed berries can be a satisfying snack. For added protein, consider combining them with a small portion of Greek yogurt or cottage cheese. 

Whole-grain crackers and avocado. This combination provides a perfect balance of complex carbohydrates, healthy fats, and fiber. Whole grains help slow digestion, preventing sudden increases in blood sugar levels, while avocados offer monounsaturated fats that are heart-healthy and satisfying. Sprinkle some chia or sesame seeds on top for an extra nutritional boost. 

Greek yogurt. This very versatile snack is high in protein and lower in sugar compared to regular yogurt. It is an excellent option for people with high blood sugar, as protein can help slow the absorption of carbohydrates, thereby preventing spikes. For a more filling snack, add a handful of nuts or fresh berries to a cup of Greek yogurt. 

Hard-boiled eggs. This is a simple and convenient snack option packed with high-quality protein and healthy fats. They can help stabilize blood sugar levels and keep hunger at bay. Sprinkle a little salt and pepper or enjoy them with a side of fresh veggies for a complete snack. 

Edamame. Also known as steamed soybeans, these are an excellent snack choice for those managing high blood sugar. They are high in protein, fiber, and essential vitamins and minerals. A half-cup serving of edamame provides a satisfying and nutritious snack that supports blood sugar control. 

For individuals with high blood sugar, mindful snacking is essential to maintaining stable glucose levels and overall health. By choosing nutrient-dense, low-glycemic snacks such as nuts, fresh vegetables, berries, whole grains, Greek yogurt, hard-boiled eggs, and edamame, it is possible to enjoy delicious and satisfying snacks without compromising blood sugar control. Incorporating these healthy options into your daily routine can make a significant difference in managing high blood sugar effectively. 

For more information about healthy eating for people with or without high blood sugar, please contact Samantha Kennedy, County Extension Director, at 850.926.3931. 

An Equal Opportunity Institution. 

Thanksgiving Survival Guide

Thanksgiving Survival Guide

Thanksgiving, like other holidays, promises gratitude and togetherness, but it can also bring stress, awkward moments, and even indigestion. As family members gather – from near and far – to share a meal, navigating conflicting personalities, differing opinion, and the drive for perfection can make hosting feel daunting. To help ensure a peaceful (and maybe even enjoyable) holiday, here are a few Thanksgiving dos and don’ts.

DOs

  • Set Realistic Expectations. While many dream of a picture-perfect Thanksgiving, real life is rarely like a cheesy holiday movie. Accept that things might not go as planned, and those imperfections are perfectly fine. Instead of pursuing perfection, aim for a day where everyone has moments of enjoyment, even if brief.
  • Plan Ahead. Hosting Thanksgiving can be overwhelming—you’re the cook, cleaner, and event planner all in one. Schedule tasks into manageable chunks over the course of a few days, prepping dishes in advance, and delegating responsibilities. Ask your guests to bring sides – this lightens your load and involves them in the holiday prep.
  • Choose Your Seat Wisely.  Sit near family members you get along with. If you’re arranging seating, separate personalities likely to clash to keep the atmosphere peaceful.
  • Take Care of Yourself. Schedule time for yourself before, during, and after Thanksgiving. It can be a short walk, meditating, or a quick and quiet escape to play a video game or watch a movie. If you are unable to leave a stressful situation, calm yourself with five slow, deep breaths.
  • Learn to Let Things Go. Family quirks and annoyances are part of the package. Practice patience and remember, it’s just for a short time.
  • Remember the Reason for the Season. Reflect on or share what you are thankful for—whether it’s a good meal, health, a roof over your head, or time with loved ones. Focusing on gratitude can be a great tool to shift the mood toward positivity.

DON’Ts

  • Dominate the Conversation. Thanksgiving is for catching up with friends and family, not just talking about yourself. Be mindful, and make space for others to share, especially if it’s been a while since you have seen them.
  • Try to Fix Problems. Now is not the time for unsolicited advice or life coaching. One conversation over what is supposed to be a happy meal won’t mend a marriage, convince someone to start a family, make someone a better parent, or get them to hit the gym.
  • Discuss Sensitive Topics. Subjects like politics, religion, or lifestyle choices are best left off the dinner table. Even well-meaning questions like “When are you getting married?” or “When can I expect grandchildren?” may seem innocent but can make people uncomfortable. Stick to lighter topics that bring people together, such as favorite family traditions, upcoming plans, or funny memories from past Thanksgivings, this helps create a positive, welcoming environment for everyone.
  • Drink Excessively. Some people become argumentative or aggressive when drinking, which can escalate tensions. Avoid these individuals if they get rowdy, and prevent them from driving. If this is an issue for you, consider mocktails or non-alcoholic drinks.

Thanksgiving does not have to be a stressful situation. By prioritizing your well-being and keeping gratitude at the forefront of the celebration, you can make Thanksgiving a meaningful, enjoyable day—flaws and all.

Additional Sources