Inflammation is an intricate chemical process in the body and is the natural reaction that occurs when the immune system detects any injury or infection that the body needs protection from.
How inflammation works:
When the immune system detects any irritation, injury, or infection, the process of acute inflammation starts with mainly white blood cells doing combat against the invaders. 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 helps to contain the infected area, which becomes hot, red, and swollen due to the increased blood flow and fluids. It can also be painful when the nerve fibres in the affected area are irritated. Once the invaders have been eliminated, the surviving cells start to regenerate and repair. Acute inflammation gets triggered quickly but is usually short-lived and dissipates within a few hours or days. It is a normal response of the immune system and integral to healing.
Chronic inflammation 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 combat by white blood cells unfortunately also damages adjoining healthy tissues and organs. This results in a chronic inflammatory process that is linked to many diseases, such as diabetes, heart disease, asthma, rheumatoid arthritis, Alzheimer’s, gastro-intestinal problems, eczema, gout, and even cancer.
Systemic inflammation refers to inflammation that occurs throughout the whole body and is a form of chronic inflammation that contributes to the development of disease.
Known myths and misconceptions:
As inflammation is complicated and often misunderstood, there are several misconceptions or even myths about inflammation. Harvard Medical School has identified three major misconceptions about inflammation.
- Inflammation is at the root of most modern illnesses.
- You know when you are inflamed.
- Anti-inflammatory diets or certain foods prevent disease by suppressing inflammation.
Inflammation is at the root of most modern illnesses: While inflammation is considered a contributing factor to various serious ailments, it is not clear whether it is the direct cause of a disease. Long-term systemic inflammation is strongly associated with chronic conditions such as arthritis, obesity, heart disease, and Alzheimer’s disease. Factors such as inherited gene mutations and age can contribute to chronic inflammation, but modern unhealthy changes in diet, lack of exercise, and lifestyle have contributed to a rise on the incidence of lifestyle-dependent inflammation. Markers for inflammation can lower dramatically within days of switching to a healthy diet and exercise routine.
You know when you are inflamed: While this is true of acute inflammation and in the case of rheumatoid arthritis, the underlying chronic inflammation found in diseases such as diabetes, obesity, or cardiovascular disease, for example, does not cause any specific symptoms. It is quite possible to live with inflammation for years without being aware of it.
Anti-inflammatory diets or certain foods prevent disease by suppressing inflammation: Various misconceptions surround the effect of food on inflammation, and these myths include common beliefs such as:
- Cooking with turmeric will lower inflammation – (there is no single magic bullet).
- All carbohydrates should be avoided – (unlike highly processed grains, whole grains and other plant foods are a rich source of vitamins, iron, and probiotic fibres, which provide fuel to the good gut bacteria that help to fight inflammation).
- Eating nightshade vegetables such as tomatoes and eggplants will increase inflammation – (unless you have a thyroid problem, nightshade vegetables are healthy options and provide antioxidant and anti-inflammatory compounds.)
- Eating dairy products will increase inflammation – (unless you are dairy intolerant, dairy products contain important nutrients such as protein, calcium, probiotics, B vitamins and vitamin D).
- All sugars are bad for inflammation – (while a high intake of processed white sugar and foods with added refined sugars can contribute to systemic inflammation, less processed sugars such as honey and maple syrup and natural sugar found in fruit can contain anti-inflammatory compounds. Sugars should always be consumed in moderation).
Certain foods can play a vital role in either combatting or feeding chronic inflammation, through nutrient based chemical processes in the human body. Excessive amounts of added sugar (especially fructose), alcohol, and trans-fats can promote inflammation. Dietary patterns are more important than any particular ingredient and, in this regard, the Mediterranean diet is an eating pattern with proven anti-inflammatory properties.
Conclusions:
Inflammation is not just some bad condition, as it is the main defence that our body has against infections or invading microorganisms. Inflammation only becomes a problem when there is an inflammatory response in the body without any injury or invading virus to combat, resulting in chronic inflammation that is harmful to the body. Inflammatory markers such as C Reactive Protein (CRP) and Interleukin 6 (IL6) in the blood would indicate if there is excess inflammation in the body.
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.
References:
Inflammation myths and misconceptions. Published 5 November 2022. Healthbeat. Harvard Medical School. (www.health.harvard.edu)
Top 7 myths about inflammation. Published 16 September 2019. Spirituality and Health magazine. (www.spiritualityhealth.com)
The 8 biggest misconceptions about the anti-inflammatory diet, according to dietitians. Published 21 March 2022. Well and Good. (www.wellandgood.com)
Myth busting inflammation. Published online. Nuzest. (www.nuzest.com)
The messy facts about diet and inflammation. Published 1 January 2018. Scientific American. (www.scientificamerican.com)
5 of the biggest misconceptions about the anti-inflammatory diet. Published 10 May 2022. Body and Soul. (www.bodyandsoul.com.au)
HEALTH INSIGHT
March 2023