Persistent chronic inflammation has been linked to many major diseases, including heart diseases, diabetes, depression, arthritis, Alzheimer’s, and even cancer. A growing number of studies that have shown that certain foods can fuel inflammation, while other foods can be a powerful tool to combat inflammation. Inflammation is an intricate chemical process and certain foods can play a vital role in either combatting or feeding chronic inflammation, through nutrient based chemical processes in the human body.
Inflammation – part of the immune system:
The immune system consists of a sophisticated network of cells and molecules that act as the body’s guard dogs – jumping into action when they recognize abnormal or foreign substances that invade the body through irritation, injury or infection, for example bacteria, viruses, parasites and intrusive objects.
The natural system of immunity that you are born with, is called innate immunity and it kicks into action when the guard dogs get the first whiff of a break-in through one of the barriers of the body, like a thorn in the skin, or a harmful microbe in a mucous membrane or a blood vessel lining. The first line of defense the guard dogs activate is to send one of the members (phagocytes) of the family of white blood cells to attack the invaders by chewing them to pieces. These pieces are then proudly displayed on their cell surface, so other immune system cells can identify them and continue the attack on the invaders.
Another part of the immune system develops over time when the guard dogs keep a memory of specific invaders, in order to recognize them instantly and mount an efficient defense when the next attack occurs. This immune response is called adaptive immunity. An example in this regard is the memory that is stored when you have had measles. The guard dogs are then armed and ready to respond next time you are exposed to the measles virus, making it unlikely that you will fall ill the second time round.
What is inflammation?
When the guard dogs of the immune system detect any irritation, injury, or infection, they summons the attack dogs – inflammation – to combat the invaders in the affected area. The walls of the tiny blood vessels (capillaries) in the affected area expand to bring more blood to the area and at the same time become porous enough to allow white blood cells, fluids and proteins to leak into the spaces between cells in the affected area. This activity helps to contain the infected area.
This raging battle by the attack dogs (mostly white blood cells) results in the area becoming hot, red and swollen due to the increased blood flow and fluids. It can also lead to pain when the nerve fibers in the affected area are irritated. Once the invaders have been eliminated, the surviving cells start to regenerate and repair. This is the process the body follows in the event of acute inflammation. It gets triggered quickly, but is usually short-lived and dissipates within a few hours or days.
The guard dogs and attack dogs are however fairly toothless against a more dangerous adversary from within – chronic inflammation. It usually starts with the same response as acute inflammation, but then develops into a lingering state of inflammation that can continue for months or even years. The constant attack by these attack dogs (white blood cells) unfortunately also damage adjoining healthy tissues and organs. This results in a chronic inflammatory process that underlies many diseases, such as diabetes, heart disease, asthma, rheumatoid arthritis, Alzheimer’s, gastro-intestinal problems, eczema, gout, and even cancer.
Bad lifestyle choices – such as unchecked and continuous high levels of stress, lack of exercise, an unhealthy diet, and unhappiness due to a lack of meaningful relationships – are the major contributors to the development of chronic inflammation. Diets especially have a major effect on the development of chronic inflammation, as it directly affects the digestive bacteria or microbiome in the gut. Some foods stimulate the growth of harmful gut bacteria that leads to increased permeability and chronic inflammation in the gut wall, which undermines the working of the lining of the gut wall and its ability to keep bad bacteria and toxins from entering the blood stream. Once the gut wall becomes permeable to these toxins and bacteria, they end up in the blood stream to do further damage in the rest of the body, leading to unhealthy conditions as mentioned in the previous paragraph.
Healthy food choices to fight inflammation:
The types of bacteria in our gut and their chemical byproducts can vary, depending on the foods we eat. As a result, our digestive bacteria release chemicals that can stimulate or suppress chronic inflammation.
Fruit and vegetables, nuts and seeds and even beverages such as coffee, cocoa and green tea can all contribute to a reduction in the levels of chronic inflammation in the body.
A substance in the pigments that give many fruits, especially berries (such as strawberries, blueberries, cherries, raspberries and blackberries) their unique colours, contain high levels of antioxidants.
Fruit and vegetables also contain a compound that is deemed to have anti-inflammatory properties, called polyphenols. A number of studies supports the notion that dietary polyphenols may contribute to lower levels of inflammation, and also improve the functioning of the cells that line the blood vessels. Foods that are particularly high in polyphenols include onions, turmeric, red grapes, cherries, plums, blueberries, green tea, and dark green leafy vegetables such as spinach, kale, broccoli, cabbage and Brussels sprouts. Of particular interest are avocados, which are rich in heart-healthy monounsaturated fats, and contain magnesium, fiber, potassium as well as vitamins C, A, E and B-complex vitamins.
Nuts, seeds and beans are associated with reduced levels of inflammation and a reduced risk for diabetes and cardiovascular disease. They contain plant protein, vitamins and minerals, as well as beneficial fiber. Almonds and walnuts, for example, are a source of monounsaturated fats and can improve the fatty acids profile of your blood, just like olive oil.
Certain beverages are associated with anti-inflammatory properties, such as the polyphenols in coffee and flavonols in cocoa, while green tea is rich in both polyphenols and antioxidants.
Some oils, such as extra virgin olive oil, are high in antioxidants that can reduce inflammation. Fatty fish such as salmon, sardines, mackerel and anchovies are a good source of omega 3 fatty acids, which allow production of anti-inflammatories in the body.
Foods that fuel inflammation:
In terms of what not to eat, let GPS guide you – avoid overly Greasy, highly Processed and super Sweet foods. These types of food contribute to inflammation and are incidentally also deemed to be bad for other aspects of health, such as weight gain, obesity, diabetes and cardiovascular diseases.
Greasy – Foods to avoid are those fried or cooked in vegetable oils such as sunflower oil, which are high in omega-6 and low in omega-3 fatty acids and this imbalance fuels inflammation. Also avoid all foods containing trans-fats (read the labels, which may also refer to “partially hydrogenated oils”), as it raises the LDL cholesterol to unhealthy levels in your bloodstream. A diet high in saturated fat from animals contribute to inflammation, as animal fats contain arachidonic acid which the body uses to produce inflammatory prostaglandins.
Processed – Foods made from refined carbohydrates such as bread, pasta, pastries (virtually anything pre-packaged) are lean in nutrients and are pro-inflammatory. There is a good reason why so many people have become gluten intolerant. Whole grain options are more healthy and rich in fiber. Processed meats are just as bad for you in terms of driving inflammation in the gut. These foods are high in salt and saturated fat content, as well as containing preservatives.
Sweet – Sugar in its various forms cause the body to release cytokines, which act like inflammatory messengers. It is best to avoid foods that contain added sugars. Spikes in blood sugar levels on a daily basis have detrimental effects on the body. High blood sugar levels stimulate high insulin secretion. With such regular spikes, cells become less and less sensitive to the insulin signal. Daily spikes in blood sugar levels fuel inflammation in the body. High blood sugar triggers a reaction called glycation whereby glucose is attached to proteins and certain fats. This contributes to increased levels of inflammation.
Sources:
Understanding inflammation. Harvard Medical School Guide, 2018 version. (www.health.harvard.edu)
Foods that fight inflammation. Published online June 2014 and updated 13 August 2017. Harvard Medical School. (www.health.harvard.edu)
Anti-inflammatory diet: Road to good health? Published online and information reviewed 16 January 2017. WebMD. (www.webmd.com)
15 Anti-inflammatory foods you should be eating. Published online and updated 16 March 2018. Very Well health. (www.verywellhealth.com)
The best diet for the inflammation of aging. Published online9 August 2018. Nutritionfacts. (www.nutritionfacts.org)
HEALTH INSIGHT.
October 2018
