Does Sugar Cause Inflammation? A Holistic Guide to Lowering It Naturally

We’re approaching the colder months, which means cold and flu season, but what actually causes the decrease in immunity? What if we told you that it’s not flu season: it’s sugar season. In this article, we’re going to answer the question ‘does sugar cause inflammation?’ and what you can do about it, naturally.

What is Inflammation?

So, what is inflammation? Inflammation is part of the body’s natural healing process when it’s introduced to an irritant, like an injury or infection. When an irritant is introduced, the body releases chemicals to help protect and fight off the intruder, and this process can cause symptoms like redness, an increase in temperature, and swelling.

If you’ve ever had a cut, burn, or even an allergic reaction, this is referred to as acute inflammation, and it’s the immune system’s response in action. Acute inflammation can also be brought on by things like injuries, chemicals, bacteria, viruses, and even stress or excitement.

On the other hand, chronic inflammation is essentially a long-term version of acute inflammation, and this response is ongoing, lasting anywhere from weeks to years. Chronic inflammation can be brought on by things like autoimmune conditions, chronic stress and anxiety, long-term exposure to toxins and pollutants, physical inactivity, and foods and beverages we regularly consume.

The danger of chronic inflammation is that this constant stress on the immune system can cause a domino effect of harmful bodily reactions that damage cells and lead to more serious issues like diabetes, cardiovascular disease, dementia, depression, and even certain cancers.

Does Sugar Cause Inflammation in the Body?

Is there a link between sugar intake and inflammation? The answer is a pretty straightforward yes, and here’s why: sugar consumption triggers the release of inflammatory cytokines (molecules that signal and activate immune cells in the body), resulting in unnecessary inflammation.

This chronic inflammatory response damages tissues, which is why it’s linked to so many health conditions, including:

• Autoimmune diseases
• Rheumatoid arthritis
• Weight gain
• Increased risk of diabetes
• Osteoarthritis
• Sarcopenia
• Gut problems

Foods That Cause Inflammation

When we’re talking about the link between sugar and inflammation, it’s important to note the difference between added sugar and sugar that’s naturally occurring in whole foods. Added sugar is removed from its original source and added to foods and drinks as a sweetener or even to increase their shelf life.

Any kind of sugar that’s taken from its original source and added to prepared food is considered an added sugar, and there are many names for it, including high-fructose corn syrup, sucrose, fructose, glucose, corn sugar, honey, maple syrup, agave syrup, coconut sugar, and many more.
The American diet is loaded with these added sugars in things like soft drinks, cereals, cookies, candy, and all kinds of processed foods; there’s even added sugar in most breads, cured meats, and soups.

However, sugar that’s naturally present in whole foods like fruits, vegetables, and dairy products has not been linked to increased inflammation, and they may actually have anti-inflammatory properties. Eating a well-balanced diet with natural sugars has many health benefits, and there’s no reason to limit or avoid whole foods with naturally occurring sugar.

How You Can Lower Inflammation Naturally

To put it simply: the easiest way to lower inflammation naturally is by reducing your intake of added sugars. We know that changing your eating habits isn’t easy, so here are some tips that can help you make small changes:

• Eat more fruits and vegetables: because they contain fiber, antioxidants, vitamins, and minerals, they can help reduce inflammation in the body.
• Limit super-processed foods: by eliminating these types of foods, you’ll naturally reduce the amount of resources of added sugar like candies, sodas, cakes, and cookies.
• Pay attention to food labels: by getting into the habit of reading food labels, you’ll be able to reduce the amount of added sugar in your diet. Tip: watch out for ingredients like sucrose, glucose, high-fructose corn syrup, maltose, and dextrose.
• Find soda alternatives: sugar-sweetened beverages like soda are loaded with added sugars that lead to weight gain and chronic health issues, so if you’re a soda-lover, try finding a healthier alternative like prebiotic soda or sparkling water.
• Eat lots of antioxidant-rich foods: cutting sugar can be hard, and it’s important to curb your hunger with healthy, whole foods rich in antioxidants like fruits, veggies, nuts, seeds, oily fish, tea, coffee, and olive oil.
• Manage your stress levels: as we talked about before, added sugars aren’t the only thing that causes inflammation in the body. Learning to manage your stress levels through relaxation can help reduce inflammation.
• Stay active: Incorporating daily movement into your routine, whether that’s a regular exercise routine or a daily walk, can help protect against weight gain and inflammation.

Find Healing

Chronic inflammation caused by added sugar consumption can lead to many health issues, but the good news is that there are so many ways to adjust your eating habits and start living a healthier lifestyle. At Imperium Health Center, we’re here to help you every step of the way on your journey by focusing on root causes, not quick fixes. Through chiropractic care, lifestyle and nutrition coaching, and personalized wellness plans, we’re here to help your body do what it was designed to do: heal.

Contact us today, and let’s get you started towards a healthier lifestyle!