All of these things have a cumulative effect on chronic inflammatory conditions.
But how much of an effect?
Lets look at how three major players affect inflammation: sugar, caffeine, and alcohol.
How sugar can affect inflammation.
Let’s start with the big one.
Sugar is the king ofinflammation1, inflicting a massive blow to your gut and overall health.
Sugar also contributes to obesity, characterized by achronic low-grade inflammation2in fatty tissues as well as systemically.
With obese people, we see an increased immune response within fat tissue that researchers callmetabolic inflammation2.
Sugar, especially added sugar in processed food, can alsoresult in insulin resistance3.
Insulin resistance also perpetuates the vicious cycle of inflammation.
Chronic inflammation, in turn, fuelsinsulin resistance4.
Large amounts offructose3, even from healthy foods like fruit, can create or exacerbate insulin resistance and inflammation.
Take leptin, a very important hormone that regulates your feeling of fullness.
The more leptin in circulation, the less hungry you should be.
However, the brains of people who are obese do not respond to the leptin signal.
All carbohydrates convert to sugar in your body.
Some convert more quickly than others.
Want to dial down inflammation?
Start with sugar, in all its many forms.
Summary
How caffeine can affect inflammation.
Research shows coffee can havepro- or anti-inflammatory effects5, depending on the individual.
Everyoneresponds to caffeine differently.
Knowing your body means tuning in to the signals it gives you.
If you feel jittery after two cups of coffee, then dial back down to one cup once daily.
It all depends on whether you are a slow metabolizer or fast metabolizer.
Your go-to caffeine source matters
How youdrink caffeinematters, too.
It’s what you add to your cup of coffee that can fuel the fires of inflammation.
Caffeine can also be dehydrating, so I encourage patients to stay ahead of their hydration.
How alcohol can affect inflammation.
Some people generously fill their wineglass (16 to 18 ounces) and consider it one glass.
Some research shows that light to moderate alcohol consumption canhave anti-inflammatory benefits7.
However, large amounts of alcoholcan create intestinal inflammation8through multiple pathways.
Think about your drink of choice
How your body responds to alcohol depends on several factors.
Some people also enjoy a glass of dry red wine as their dessert.
Like caffeine, alcohol can be dehydrating.
Be especially mindful to drink sufficient water when you’re drinking.
Certain situations like drinking while flying can be even more dehydrating, potentially exacerbating inflammation.
Consumed mindfully and in a low-stress environment, they will minimally affect inflammation and can even be anti-inflammatory.
