Eat to beat inflammation

Your body is equipped with a natural defense system designed to fight off perceived threats or injury. The irritant might be a bacterial or viral infection or it could be a foreign object, such as a splinter in your finger, or a bee sting. Inflammation is a vital part of this process.

When inflammation occurs, compounds in the body cause small blood vessels to dilate, allowing more blood to reach injured tissue – and this is why inflamed areas turn red and feel hot. This protective process makes it easier for immune system cells to enter the affected area and causes more fluid to be introduced, which is why it swells up. This extra fluid can help flush irritants out of your body. This type of acute inflammation lasts only for a short period of time because as healing occurs, inflammation subsides.

But inflammation isn’t always helpful for if the immune response comes on too strongly or misfires, it can cause an allergic reaction or an autoimmune disease, such as type 1 diabetes or rheumatoid arthritis, where the immune system attacks the body’s own cells. Fortunately, autoimmune conditions affect only a relatively small proportion of the population.

Invisible fire

A large number of people are affected by low-grade, chronic inflammation that’s not limited to any specific body part but affects the whole body – and is continually triggered by lifestyle factors. This can rumble along for years without you being aware of it and tends to increase with age. Also, as we age, levels of inflammatory compounds, such as free radicals, may accumulate and we may put on a little more weight – another factor contributing to low-grade inflammation.

When inflammation goes from being a short-term adaptive response to long lasting, it can do considerable damage and may lie at the heart of many diseases associated with ageing, including cardiovascular and neurodegenerative diseases, type 2 diabetes, immune system disorders, infections and cancer.

What makes low-grade inflammation so worrying is, that unlike a hot, swollen arthritic knee or an angry insect bite, its silent nature means you probably won’t know it’s there. That said, there are symptoms to look out for, including lack of energy, depression or anxiety, muscle aches and joint pain, constipation, diarrhoea and other gastrointestinal complaints, unexplained changes in weight or appetite, headaches and brain fog.

The good news is that you can reduce this type of inflammation in your body through dietary and lifestyle changes, including a healthy diet, regular exercise, weight control, stress reduction and not smoking.

Diets high in saturated fats, meat and refined sugars are linked to an increased production of pro-inflammatory molecules. Some particular pro-inflammatory foods that have been identified include refined carbohydrates such as white bread, biscuits, cakes, pies and pastries, fried foods, sugary/fizzy drinks, red and processed meats, butter, margarine and lard. Not only do they stimulate the release of inflammatory compounds, they also promote weight gain, which drives inflammation.

Feed your microbiome

Your gut bacteria, or microbiome, can affect inflammation because ‘good’ bacteria release healthy byproducts that can dampen it, while ‘bad’ bugs release harmful compounds that drive it. Consequently, people who have more of the ‘good’ gut bacteria tend to have less inflammation than those with more of the health-detrimental microbes.

The best foods for a healthy microbiome include a wide range of fruit and vegetables, wholegrains, pulses, nuts and seeds. Fibre is important (meat contains none) and a high-fibre intake has been linked to reduced levels of the low-grade chronic inflammation typical of older age.

Of course, the same healthy vegan diet that lowers the risk of inflammation also lowers the risk of obesity, diabetes, heart disease and cancer. The anti-inflammatory properties of such a diet are just part of the picture.

Up the antioxidants

Harmful compounds called free radicals are naturally produced in the body as byproducts of daily life but are generated in much higher numbers by alcohol, smoking, pollution, pesticides, ultraviolet light, stress, lack of sleep and fried foods – especially meat!

Antioxidants are the cavalry and these compounds neutralise free radicals, limiting the inflammation they might trigger. Plant foods are a great source of antioxidants and you can increase your intake simply by eating more fresh fruit, vegetables, pulses and wholegrains. Plant foods that are particularly rich in antioxidants include berries, kale, spinach, purple or red sweet potatoes, nuts and seeds, black beans, chickpeas, spices and dark chocolate (the latter in moderation). Basically, eat the rainbow and be generous with herbs and spices, which are an excellent source of anti-inflammatory antioxidant compounds.

Tea, green tea and coffee all contain polyphenols, strong antioxidant compounds that may combat inflammation – just don’t add lots of sugar!

Go nuts

Studies suggest a small handful (28 grams) of mixed nuts a day, including walnuts which are a source of omega-3 fat, may help lower levels of inflammation linked to heart disease and type 2 diabetes. However, nuts are high in fat so don’t eat too many.

The best anti-inflammatory oils are virgin olive oil, walnut oil and flaxseed oil, which may help lower your cholesterol and heart disease risk.

We all need fats called essential fatty acids (omega-3 and omega-6) but most people eat too much omega-6 and too little omega-3. To improve the balance, swap vegetable oil for rapeseed oil, cut out fried and processed foods as much as you can, use flaxseed oil for salad dressing and include ground flaxseeds and/or walnuts as part of your daily diet.

Take note

In summary, the foods that contribute to inflammation are the same ones that are generally considered bad for other aspects of health, such as refined carbs, red and processed meat, high-fat dairy foods and processed foods.

Lastly, keep in touch with friends, join an evening class or sign up to a new club – loneliness appears to be linked to higher levels of inflammation. Try to reduce the amount of stress in your life and find ways to ensure you get enough sleep!