What is inflammation?

Inflammation results when your immune system is activated to protect the body from any offending agents, such as viruses, bacteria, plant pollen, or chemicals.  When your immune system detects an invading substance, it stimulates the production of white blood cells and substances called cytokines to fend off infection. This process is known as acute inflammation, which can result in redness, pain, swelling, and fever. Short-term inflammation directed at truly threatening invaders helps protect your health. Yet, some inflammations persist even when you are not threatened by a foreign invader. That’s when inflammation becomes a chronic condition that could harm our health. For instance, long-term inflammation is linked with various major illnesses, including cancer, diabetes, heart diseases, arthritis, depression, Alzheimer’s, and more.  

The role of diet in fighting inflammation

What you put in your mouth can either drive or hamper inflammation. Research showed that consuming pro-inflammatory food sources will increase your level of C-reactive protein (CRP) – a marker of inflammation. For instance, sugary beverages, refined carbs, processed food, trans fat, alcohol, and gluten will stimulate the release of inflammatory messengers in your body, increasing your risk of chronic inflammation. The good news is that you can reduce inflammation by including more anti-inflammatory foods in your diet. These foods are usually rich in antioxidants and polyphenols, which can protect your body against inflammation. 

Anti-inflammatory diet: food lists and tips

 

1. Eat the right carbs

  Refined carbohydrates like white rice and pastries are similar to added sugar, which could hit the bloodstream quickly and spike your body sugar level. This is because refined carbs have very little fibre, so there is nothing to slow their breakdown. Elevated blood sugar signals your body to remove the excess sugar, leading to an inflammatory response.  On the other hand, unrefined carbohydrates such as wheat are rich in dietary fibre. As a result, they can be digested more slowly than their refined counterparts. Slower digestion means carbohydrates are absorbed at a slower pace, preventing a surge of glucose in the bloodstream and reducing the risk of inflammation.  

2. More fruits and vegetables

  Not only are fruits and vegetables rich in fibre, but they also have abundant inflammation-fighting phytonutrients.  Most phytonutrients act as antioxidants in your body. They work by lowering the oxidative stresses in the body and so reduce the risk of inflammation.   An example of a phytonutrient is sulforaphane. It can be found in cruciferous vegetables like broccoli, cabbage, and kale. Sulforaphane fights inflammation by diminishing the molecules that drive inflammation in your body, including inflammatory cytokines and nuclear factor kappa B (NF-κB). Moreover, phytonutrients can cycle through your body for a few days, allowing their anti-inflammatory function to last for a more extended time.   

3.Healthy Fat

  Healthy fat such as omega-3 fatty acid eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), could be metabolized by your body into anti-inflammatory compounds like protectins and resolvins.   You can find healthy fat in fatty fish like salmon, sardines, herring, anchovies, and mackerel. A small amount could also be found in plant based food such as walnuts, pecans, flaxseed, and soy.  

4. Lean proteins

Proteins are crucial for tissue growth and repair. Lean proteins are lower in fat and carbohydrate contents but contain a rich source of zinc. According to studies, zinc modulates inflammatory response by regulating the production of pro-inflammatory cytokines and oxidative stresses within your body.   Examples of lean proteins include fleshed white fish, plain greek yogurt, white meat poultry, legumes, nuts, and seeds, as well as low-fat cottage cheese.   

5.Healthy spices

  Beyond elevating the flavor of any dish, spices have long been celebrated for their anti-inflammatory properties. They also contain a wide range of health benefits, from boosting your immunity to helping you heal.    Examples of anti-inflammatory food spices:

• Tumeric
• Ginger
• Garlic
• Cinnamon
• Cayenne
• Black pepper 
• Clove
• Cardamom

 

Making the shift

Changing your diet completely may sound a little overwhelming. Yet, small changes can also make a big difference to your overall health and well-being as long as you stay consistent.   Instead of suddenly switching to a new eating habit, you can start with some tiny changes in each meal. For instance, switching from white bread to brown bread for breakfast, adding a bowl of salad for lunch, or having white meat instead of red meat for dinner. Begin by slowly making changes in your diet to gradually incorporate them into your new eating style.    Remember that every time you choose healthier food sources over pro-inflammatory food, you’re doing yourself a favor, and your body will thank you for that later.