## Why inflammation becomes chronic A prolonged inflammatory process can develop against the backdrop of an acute form caused by an [infection](https://ul.orna.me/KOge/librarydisease?id=32), but this is not the only reason. Other causes include: - [Autoimmune diseases](https://ul.orna.me/KOge/librarydisease?id=30), in which the immune system attacks the body's tissue. These include rheumatoid arthritis, systemic lupus erythematosus, and inflammatory bowel disease. - [Allergies](https://ul.orna.me/KOge/librarydisease?id=21), including asthma and allergic rhinitis. - Constant exposure to chemicals and smoking. - [Obesity](https://ul.orna.me/KOge/librarydisease?id=167) and metabolic disorders. Adipose tissue, especially visceral fat, can produce inflammatory substances such as cytokines. - Prolonged [stress](https://ul.orna.me/KOge/librarydisease?id=19) can lead to elevated levels of inflammatory markers in the body. - Age. Cell damage and changes in the immune system caused by aging contribute to chronic inflammation. > Chronic inflammation causes an increased risk of developing type II diabetes, cardiovascular disease, fatty liver disease, and cancer. ## How can food help fight inflammation? The anti-inflammatory diet is based on foods high in antioxidants, as they reduce the level of free radicals that cause inflammation. The diet should include vitamins C and E, omega-3 fatty acids, and fiber. Let's look at what foods to eat and what foods to avoid. ## Foods to eat: - Vegetables: broccoli, Brussels sprouts, kale, white cabbage, cauliflower, sweet peppers - Fruits and berries, especially those with intense color: blueberries, pomegranates, grapes, cherries - Healthy unsaturated fats: olive oil, avocado, chia seeds, walnuts, almonds, fatty fish (salmon, sardines, herring, mackerel and anchovies) - Spices: turmeric and cinnamon - Green tea - Dark chocolate - Red wine: contains resveratrol, which has an anti-inflammatory effect ## Foods to avoid: - Sugar, fructose, and corn syrup: a diet high in sugar leads to chronic inflammation and overstimulation of blood vessels and the heart - Refined carbohydrates (white bread, confectionery) - Trans fats - Processed meats and sausages - Highly processed foods If you find it difficult to plan the diet yourself, it is worth using a ready-made meal plan incorporating one of the popular anti-inflammatory diets. The Mediterranean, Okinawan, Scandinavian, DASH diet and the Andrew Weil diet are all suitable for you. > An anti-inflammatory diet provides relief from rheumatoid arthritis, psoriasis, asthma, Crohn's disease, lupus, obesity, type II diabetes, hypertension, and even the common acute respiratory infection.