What are inflammatory foods and how do they affect the body’s functioning? Is there a way to control chronic inflammation in the body? This article talks about inflammation, the relation of diet and inflammation and food to stay away from. 

What is an inflammation?

Inflammation is a body’s immune response to an infection or injury. It could be good or bad. Even though an acute inflammation could be uncomfortable with symptoms like pain, redness and swelling, it is necessary to have an inflammatory response, to defend the body by recognising the damaged cells, irritants and pathogens to initiate the healing process.  However, when inflammation persists longer in the body than required, it could be harmful. More researches are being undertaken to understand the impact of acute and chronic illness on health and disease. Studies show that specific foods tend to be pro-inflammatory in nature, and these would encourage chronic inflammation in the body if consumed for a longer period. We can call such foods as inflammatory foods.

Chronic inflammation

Chronic inflammation is one of the pathological features of many disorders like obesity, type-2 diabetes, cardiovascular diseases, and neurodegenerative diseases like Alzheimer’s disease. It can also lead to auto-immune diseases including Rheumatoid arthritis, Inflammatory bowel disease, and Lupus, where the body falsely attacks itself, sensing the healthy cells as a threat.

The symptoms of chronic inflammation could be present in different ways like fever, fatigue, mouth sores, joint pain, chest pain, abdominal pain etc. However, it is always advised to take a consultation with a medical practitioner before coming to conclusions about any conditions. The inflammation levels in the body can be checked through a CRP, in other words, a C-reactive protein test. A C-reactive protein is a type of protein produced in the liver which gets sent to the bloodstream as a response to signs of inflammation. A higher level of CRP indicates higher risks for heart disease and stroke.

Diet and inflammation

Our food choices and habits play a major role in controlling the inflammatory markers in the body. Foods with high saturated fats, trans fats, and high glycemic indices are associated with an increased level of inflammation. The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods that are high on the glycemic index release glucose rapidly.

Here are 5 types of inflammatory foods to avoid

1. Processed meat and other foods: While processing is a part of any packaged food, highly processed foods including meat products like ham and bacon have additives like salt, fat and preservatives that increase the inflammation in the body. Bacon, hot dogs, sausages etc are also considered highly carcinogenic due to the nitrate content. Additionally, ready-to-use packaged products like ketchup, salad dressings and juices have a high content of added sugar which is beyond the daily allotted amount. The sugary cereals and granola bars, which are branded and marketed as healthy, raise the glucose levels in the blood and spike up the inflammation.
2. Foods with high saturated fats and trans fats: These increase the blood cholesterol, in particular, the bad cholesterol in the body. Trans fats are associated with heart disease and are one of the unhealthiest fats you could consume. Meat and meat products like red meat, chicken and high-fat dairy products like whole milk, butter and cheese have saturated fats. Trans fats appear in food that contains partially hydrogenated vegetable oils. These are found in fried foods like french fries, doughnuts etc, baked goods and processed snacks like microwave popcorn.
3. Sugar and high-fructose corn syrup: These are alike from a chemical standpoint, composed of glucose and fructose. Added sugar is one of the worst ingredients in our diet. These add unwanted calories, and sweetened beverages and foods high in added sugar like pastries, candies and cookies are associated with insulin resistance in the body, heart disease, fatty liver and diabetes. Insulin resistance occurs when the cells stop responding to insulin. In this condition, the pancreas produces even more insulin to lower your blood sugar levels. This leads to high insulin levels in your blood. Insulin resistance is linked to metabolic syndrome and type 2 diabetes, which are among the world’s biggest health problems.
4. Refined carbohydrates: These are low in fibres and other nutrients like vitamins and minerals, however, not low in calories. During the refining process, the bran and germ, that are the nutritious parts of the grains, are removed. The high glycemic index in refined grains and sugars lead to rapid spiked in the blood sugar levels and these could trigger inflammation in the body. Refined carbohydrates are found in white bread, pasta, pastries, white rice, white flour etc.
5. Red meat: Studies show that red meat increases the CRP or C-reactive protein levels in the body, a marker for inflammation. Recent studies also show TMAO or trimethylamine N-oxide found in red meat is linked to various inflammatory conditions including cardiovascular diseases. Additionally, the saturated fats in red meat lead to oxidative stress and further inflammation in the body.

We know about the major inflammatory foods to avoid. So what should we be eating instead? Carefully selecting foods that are anti-inflammatory in nature while avoiding foods that are pro-inflammatory is central to an anti-inflammatory diet plan. The best way to fight inflammation is by following a whole plant-based diet, rich in healthy fats and phytonutrients, with foods like whole grains, legumes, fruits, vegetables, nuts and seeds. This also helps in maintaining a stable glycemic response. Studies show that inflammatory components in the plant-based diet are inferior, also these foods are rich in antioxidants and anti-inflammatory compounds that help in fighting chronic inflammation and the resulting diseases.

According to the American Academy of Allergy Asthma & Immunology, food intolerance is defined as having difficulties digesting a certain food element that may cause symptoms, such as abdominal cramps, bloating, and gas.

A food intolerance is different from a food allergy, with the latter being more serious. If you want to learn more about the difference between the two conditions, check out this article (insert link of intolerance vs sensitivity article).

The most common food intolerance is lactose intolerance, which we have covered in greater detail in our other article (insert link of lactose intolerance article).

Causes of food intolerance

There are many causes of food intolerance, including:

Enzyme deficiency

Most macronutrients are metabolized by specific enzymes secreted by the stomach, liver, and pancreas. When one of these enzymes is deficient, the body is no longer able to digest that food element. As a result, symptoms of indigestion occur.

Food toxins

Some foods are rich in chemical substances that irritate the intestinal lining, leading to symptoms of diarrhea, nausea, and vomiting.

This is often the result of undercooking our food. For instance, beans are a rich source of chemicals known as aflatoxins, which can cause serious digestive symptoms.

Histamine intolerance

Histamine intolerance is the result of consuming foods rich in histamine; this process could lead to symptoms similar to food intolerance, including hives, skin rash, and indigestion.

For more information about histamine intolerance, check out this article (insert link of histamine intolerance article).

Treatment options

The only viable treatment option for food intolerance is to identify the exact element that’s causing your symptoms. This could be done via allergic testing at a clinic or from the comfort of your home.

Lactose intolerance is a common digestive disorder that affects millions of people worldwide. It occurs when the body is unable to digest lactose, a sugar found in milk and other dairy products. In this blog post, we will discuss the symptoms, causes, tests, foods to avoid, and other important information related to lactose intolerance.

Lactose intolerance symptoms

The symptoms of lactose intolerance can vary from person to person and can range from mild to severe. Some common symptoms include:

• Bloating
• Gas
• Diarrhoea
• Nausea
• Abdominal cramps
• Vomiting

These symptoms usually occur within 30 minutes to 2 hours after consuming dairy products.

Causes of lactose intolerance

Lactose intolerance occurs when the body is deficient in the lactase enzyme needed to break down lactose in the small intestine. Undigested lactose passes to the large intestine where bacteria break it down, causing stomach cramps and diarrhoea. Reducing or eliminating lactose in the diet can alleviate symptoms. Lactose intolerance is rare in children under five, and stomach problems in children are often due to cow’s milk allergy or other causes. Accurate diagnosis is crucial for effective treatment. Below you can read about different causes of lactose intolerance.

Primary lactose intolerance

Primary lactose intolerance is the most common type of lactose intolerance. It is hereditary and more common in Asia, Africa and southern Europe. Primary lactose intolerance is due to reduced production of the enzyme lactase which is needed to break down milk sugar, also known as lactose. It is usually in between the kid to young adult years that the lactase production begins to decrease in people with heredity for lactose intolerance. For people with primary lactose intolerance, it is common to have problems with foods that contain a lot of milk sugar, such as milk. On the other hand, foods that don’t contain that much milk sugar often work well. Examples of such foods are hard cheese, yoghurt, butter and sandwich margarines that contain butterfat.

Secondary lactose intolerance

Secondary lactose intolerance, also known as temporary lactose intolerance, occurs if the small intestinal mucosa is damaged due to any untreated intestinal disease or parasitic infection. An example of such a disease is gluten intolerance where gluten causes inflammation that breaks down the intestinal lining in the small intestine, meaning that nutrients cannot be absorbed. Secondary lactose intolerance generally goes away when the true cause of the problem has been treated and the intestinal damage is healed.

Lactose intolerance test

If you suspect that you have lactose intolerance, there are several tests available to confirm the diagnosis. One of the most common tests is the lactose intolerance test, which measures the amount of hydrogen in your breath after consuming a lactose-containing drink. High levels of hydrogen in your breath indicate that your body is not digesting lactose properly.

Lactose intolerance foods to avoid

If you have lactose intolerance, it is important to avoid or limit the intake of lactose-containing foods. Some common foods to avoid include:

• Milk
• Cheese
• Yoghurt
• Ice cream
• Butter
• Cream
• Whey protein
• Milk chocolate

However, it is important to note that not all dairy products contain the same amount of lactose. Some people may be able to tolerate small amounts of lactose, while others may need to avoid it completely.

Lactose intolerance – newborns

Lactose intolerance in newborns is very rare. In some cases, babies may be born with a genetic disorder called congenital lactase deficiency, which means they are unable to produce lactase from birth. However, this condition is very rare and usually resolves on its own within a few months.

Lactose intolerance pregnancy

Lactose intolerance during pregnancy is possible, although it is not very common. Some women may experience lactose intolerance symptoms during pregnancy due to hormonal changes or changes in their digestive system. If you are pregnant and experiencing symptoms of lactose intolerance, you might like to consider taking a lactose intolerance test at home, then consult your doctor about how to manage your symptoms and ensure that you are getting enough calcium and other nutrients.

Can lactose intolerance go away?

Unfortunately, lactose intolerance is usually a lifelong condition. However, some people may be able to tolerate small amounts of lactose over time as their bodies adapt. Additionally, there are lactose-free and low-lactose alternatives available for most dairy products, which can make it easier to manage symptoms.

Conclusion

In conclusion, lactose intolerance is a common digestive disorder that affects millions of people worldwide. If you suspect that you have lactose intolerance, it is important to talk to your doctor about testing and management strategies. With the right approach, you can still enjoy a healthy and balanced diet without the discomfort of lactose intolerance.

If you would like to learn more about the at home lactose intolerance test, you can visit here. This test is a quick and easy way to confirm whether you have lactose intolerance, so you can take steps to manage your symptoms and improve your overall health. You can also have a live chat with our medical expert via GetTested.co.uk between 9am – 3pm CET if you have more questions about lactose intolerance or other health concerns.

The process of DNA testing is relatively new to the scientific community; however, it is a promising technique that hides enormous potential. After receiving a sample from your body tissue (e.g. hair, blood, saliva), technicians will isolate the DNA, using chemical reactions. The next step would be the sequencing of DNA, which is like reading the DNA to find certain patterns. The final step in this process is comparing your DNA to the database to look for any abnormalities. Now that you’re familiar with DNA testing, let’s see how this technique could help with your diet.

How can DNA testing help with your diet?

At first glance, the relationship between your DNA and the food you eat might seem vague. However, DNA is what makes you who you are; so, it makes sense that not all digestive systems handle food the same way. For instance, the way we metabolize food is different from one person to another, depending on their basal metabolic rate (BMR). Moreover, the ratio of macronutrients (e.g. carbohydrates, fat, protein) that makes us the healthiest is individual-based. When you send a tissue sample to the laboratories that provide this service, you should expect to get a personalized ratio of macronutrient intake that optimizes your health status.

How accurate is this technique?

While scientists are somewhat comfortable with DNA testing, the use of this technique to determine the type of food you should be eating is a novel procedure; thus, the sensitivity and specificity of the process are still a topic of controversy. If you have any questions about this topic, feel free to ask in the comment section below.

Probiotics stem from the Greek word “pro”, meaning to promote, and “biotic”, meaning life. As for the medical definition of this word, scientists describe probiotics as microorganisms that improve the health of the host (you and I) when given in adequate dosage.

Because of this definition, people often find it difficult to believe that consuming live bacteria can improve their health. It is after all the opposite reason you take antibiotics, which are made to treat you.

Moreover, we try to keep a high level of hygiene to clear up all the microorganisms that cause disease. Therefore, why would you willingly consume these microbes?

The answer to this question is complex and involves a deep understanding of the gut microbiota. However, let’s take a different approach to answer this question; we’ll discuss the major benefits of probiotics to comprehend why it’s a good idea to supplement your body with these microorganisms.

The health benefits of probiotics

Gastrointestinal health?

• When you take dietary probiotics, you’ll restore the balance between the good and bad bacteria inside your gut. This process leads to the following benefits:
• • Improved gastrointestinal motility
  • Enhanced digestion
  • Detoxification of the intestines from chemicals and toxins
  • Decreased risk of digestive infections caused by E.coli, Salmonella, Shigella, and Campylobacter
  • Decreased risk of digestive diseases, such as irritable bowel syndrome, ulcerative colitis, and Crohn’s disease

General health

The effect of a healthy microbiota is believed to influence all organ systems of the body, which has a direct impact on the host’s health status. While the mechanism is not fully understood, scientists theorize it’s the cause of boosting the immune system while keeping it at check.

After all, you don’t want to boost the immune system too much since it may be counterintuitive and cause autoimmune diseases (e.g. lupus erythematosus disease, rheumatoid arthritis, multiple sclerosis).

Like I said earlier, finding the right balance will have tremendous beneficial effects on your health, which is exactly what probiotics provide

Conclusion on probiotics

Probiotics are a great tool to improve your overall health; moreover, we are seeing new exciting data that supports the benefits of a healthy gastrointestinal flora on the entire body.

For both men and women, it’s important to maintain healthy levels of testosterone. Testosterone has an important role in the body and affects many areas.

Healthy levels of testosterone contribute to high energy levels, healthy sex drive, strong muscles, and mental well-being. All around, it sustains a healthy heart, brain, and bones. What can be defined as healthy levels of testosterone, however, is strongly dependent on factors such as age and gender. Because of this, the range for what’s considered healthy is quite broad, and some researchers may use different ranges than others.

Average testosterone levels for men

Men have the highest levels of testosterone.

Men 21-30 years 47,2-136,2 pg/ml
Men 31-40 years 46,8-106,8 pg/ml
Men 41-50 years 36,5-82,7 pg/ml
Men 51-60 years 19,1-89,0 pg/ml
Men 61-75 years 12,2-68,6 pg/ml

Average testosterone levels for women

Women typically have naturally lower levels of testosterone. They have about 10-15 percent less testosterone in their bodies than men.

Women 21-30 years 7,9-50,4 pg/ml
Women 31-40 years 7,0-44,8 pg/ml
Women 41-50 years 7,0-39,4 pg/ml
Women 51-60 years 7,0-29,8 pg/ml
Women 61-75 years 7,0-29,3 pg/ml

Production and decline of testosterone 

The production of testosterone increases during puberty, giving boys a growth spurt, a lower voice, and more muscle. Testosterone levels peak around the age of 18-19. After the age of 30, testosterone levels slowly start to decrease, and in some men this could lead to a shortage of testosterone around the age of 45. At the age of 75, the testosterone levels of a man are on average 65% of those of a young man. Testosterone levels in women start to decrease after menopause. Men have about 10-15 times more testosterone in their bodies than women.

Solutions to a testosterone deficit

Long periods of stress and intensive training of the body can further accelerate the decrease in testosterone. An unhealthy lifestyle is also a determining factor, as overweight men have lower levels of testosterone on average. You can naturally increase your testosterone levels by doing more exercise, eating healthy, and quitting unhealthy habits such as drinking alcohol and smoking.

A testosterone deficit is quite common in men and women, which can lead to unwanted effects such as low sex drive (libido), hair loss, fatigue, and mood swings or low mood. If you suspect your testosterone levels may be too low, you can take a test.

With our testosterone test kit, you can easily measure your own testosterone levels at home. Instead of testing blood, our test kit measures the level of testosterone in saliva, which is a lot more convenient to use. Simply collect three samples of saliva in the morning and send them to our lab to get tested immediately. Our test results are as reliable as any blood-based testosterone test