An Anti-Inflammatory Diet
Inflammation is a fundamental immune response that protects us from threats like harmful microbes, substances, and trauma. Characterized by redness, swelling, and pain, acute inflammation is a beneficial repair process for our bodies when faced with these threats. However, not all inflammation is beneficial. Chronic “silent” or “hidden” inflammation has been linked to almost all chronic diseases.
Despite the scientific work of early researchers such as Rudolph Virchow in the mid 1800’s and Elie Metchnikoff in the 1900’s that suggested inflammation at the root of chronic diseases, this area of science was not given much credibility until the late 20th century when scientists began recognizing inflammation’s role in heart disease. However, today it is understood that hidden, chronic inflammation is at the core of many chronic diseases, including heart disease, obesity, diabetes, and even cancer.
How does inflammation cause these chronic diseases?
Chronic inflammation damages the endothelium that lines our blood vessels leaving us susceptible to a buildup of atherosclerotic plaques. It activates inflammatory cytokines that can interfere with insulin signaling, leading to insulin resistance. Inflammatory cells produce cytokines and growth factors that promote cancer cell proliferation. Inflammation in the gut damages the gut lining which can lead to systemic inflammation as well as malabsorption and nutrient deficiencies as well as an increased risk for colorectal cancer. Neuroinflammation contributes to amyloid plaques which lead to cognitive decline and dementia. Chronic inflammation also can cause the immune system to mistakenly attack the body’s own tissues, also known as autoimmune disease. The effects inflammation has on the body don’t stop there. They can affect almost every system in our body and every aspect of our health.
What causes inflammation?
Two of the major areas to understand are fat and gut health. Fat or adipose tissue (once seen just as energy storage and cushion) is now known to produce inflammatory cytokines that not only can spur on cancer cells but also packs a punch that leads to metabolic syndrome and insulin resistance. An unhealthy and inflammatory gut microbiome is also linked to numerous chronic diseases. What affects these two things among many others? Diet and lifestyle. Diet plays a significant role in managing or not-managing inflammation. A diet that promotes inflammation will include things like added sugar, refined carbohydrates, excessive saturated fats, emulsifiers, and additives. Basically, ultra-processed foods. Poor sleep that leads to chronic stress and high levels of cortisol is another example of a lifestyle measure that can put our bodies in a state of chronic inflammation.
What foods are anti-inflammatory?
A diet that reduces inflammation is rich in polyphenols, omega-3 fats, and fiber. This includes nuts and seeds such as walnuts, almonds, chia and flax seeds; omega 3 fats found in fatty fish; whole grains like quinoa and farro; fermented foods such as yogurt, sauerkraut, miso and kimchi; berries; leafy greens; cruciferous vegetables; legumes such as black beans and chickpeas; dark chocolate; green tea; and even some spices and herbs such as ginger, turmeric and garlic.
Science continues to strive to understand hidden inflammation and all its intricacies and implications. One thing is known for sure and that is that lifestyle modifications such as focusing on a healthy whole food diet that is diverse, regular exercise and quality sleep can have profound effects on your health and go a long way to mitigate the hidden inflammation that can be lurking within. For more information on how you can upgrade your health one step at a time, follow along on Instagram and visit the website (thehealthandwellnessnp.com) and sign up for free to receive weekly blog posts and exciting upcoming information. Together, let’s transform your health!