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Centr Team

Do you really need to worry about inflammation?

All the good times, none of the inflammation. Get the party started with some of our favorite alcohol-free mocktails instead.

3. Does alcohol cause inflammation?

"Alcohol can cause both acute and chronic inflammation,” Angie says.

“When alcohol gets broken down and metabolized in your body, it produces a byproduct called acetaldehyde. This is a toxic substance (and known carcinogen) that can damage your cells and result in an acute inflammatory response.”

The immediate inflammatory response to drinking alcohol consumption can interfere with your body’s ability to repair and build muscle after working out.

“I’m not going to say you should never drink again (I’d be a hypocrite if I did) but there’s a time and a place for it – and it’s not after a workout,” Angie says.

The more serious chronic inflammation can be a result of drinking alcohol frequently, especially in large quantities, which can keep your body in a constant state of inflammation.

“Giving your body (and your intestinal tract) breaks from alcohol and especially reducing the amount you drink can make a big difference to your health,” Angie says.

Keep your gut in good health, and inflammation at bay, with Angie’s pick of recipes packing all the right ingredients.

4. Can you reduce inflammation through food?

While you can’t counteract all inflammation with food, there are things you can eat to counteract inflammation in the gut.

"Because our gut is closely tied to our immune system, lowering inflammation here can help to prevent a wide range of health problems,” Angie says. She recommends:

• Probiotic-rich foods, which help support a healthy gut microbiome, such as sauerkraut, kefir, kimchi, kombucha and yogurt.
• Foods high in omega-3 fatty acids, such as fatty fish, chia seeds and flaxseed,
• Nuts and seeds, which contain both fiber (for prebiotics) and powerful antioxidants.
• Fruits and vegetables, which provide both fiber and antioxidants. My top picks are berries and leafy greens.
• Whole grains and legumes rich in fiber and micronutrients. Aim for a variety of these plant foods – beans, lentils, oats, barley, buckwheat, quinoa – to support a healthy gut microbiome.

5. Does exercise impact inflammation?

Crushing a long and intense exercise session can cause acute inflammation, but that’s not necessarily a bad thing and doesn’t mean you should give up your training.

If you train hard regularly – for example, taking part in endurance events – make sure you’re incorporating adequate rest to prevent undue stress on your system.

Moderate exercise, the kind most of us do, is associated with lower levels of inflammation overall. Some studies have suggested this is because the body produces anti-inflammatory mechanisms when under stress, leading to a more robust anti-inflammatory response overall.

And it’s a good idea to keep moving: regular exercise can also help to reduce the risk of chronic inflammation by reducing body fat levels.

Want more advice from the experts?

• What are the health benefits of a sauna?
• Sober curious? Here’s what you need to know
• 6 recipes to fight inflammation & fuel recovery
• How to go alcohol-free without losing your friends