Inflammation is a broad term used to describe a protective response by the immune system. This is the body’s first line of defence against infections or irritations and is essential for healing from injury. Some of the main causes of inflammation include:
- Exposure to toxins
- Allergic reactions
- Mental distress
- Physical injury
- Infection
- Nutritional imbalances
When tissues are injured, they release a variety of cytokines which trigger reactions that cause inflammation, such as the widening of local blood vessels and an outflow of immune cells and fluid into the surrounding tissues. The four signs of localised inflammation are warmth, redness, swelling, and pain.
ACUTE INFLAMMATION
In the case of an injury, acute inflammation is needed to keep the body from doing further damage to the injured area via swelling and pain. It is also needed to control the invasion of a foreign substance or damaging agent from further contact with bodily tissues; however, in the process, it also results in the damaging of some healthy cells and tissues as well. The body’s ability to end inflammation on its own after the injury has healed or irritation has been removed is crucial.
CHRONIC INFLAMMATION
Chronic inflammation refers to an ongoing, low level of inflammation that usually occurs as a response to prolonged acute inflammation like:
- Persistent infection
- Exposure to toxins
- Chronic stress
- Food sensitivity or allergy
- Hormone imbalances
- Obesity
- Repetitive injuries
- Leaky gut syndrome
- Diet of pro-inflammatory foods
Chronic inflammation is associated with many chronic illnesses, such as heart disease, cancer, autoimmune diseases, and more.
THE FOODS WE EAT
The body’s immune response is greatly affected by the foods we eat and how they interact with the gut since the majority of the immune system resides there. Consider that what you remove from your diet is just as important, if not more, than what you add to your diet.
Foods That Promote Inflammation:
- Refined carbohydrates
- Harmful fats
- Processed foods
- Alcohol
- Artificial sweeteners
- Additives
Foods That Decrease Inflammation:
Probiotics
Our immune system is largely controlled by the bacteria that reside in the gut since over 70 percent of the immune system cells can be found along the lining of our digestive tracts. Probiotics (good bacteria) are essential for optimum digestive, intestinal, and immune health. Probiotics help to control inflammation in the gut which can otherwise spread to other areas of the body when the intestinal lining becomes more permeable than normal (i.e., leaky gut syndrome). Probiotics do this by regulating the function of systemic and mucosal immune cells and intestinal epithelial cells.
Foods: Fermented foods like yogourt, kimchi, and sauerkraut are excellent sources of probiotics.
Omega-3 Fatty Acids
The body must obtain omega-3 fatty acids through diet. They are important modulators of inflammation and immune system responses. In addition to supporting the immune system, omega-3 fatty acids help promote a healthier nervous system, including improved brain function, mood, memory, and nerve conduction.
Foods: Choose sustainably caught and raised cold-water fish such as wild Pacific salmon, anchovies, sardines, and halibut.
Anti-inflammatory Tip: Some farmed fish contain high levels of arachidonic acid, which is a pro-inflammatory fat. Also, larger fish contain higher levels of mercury and other toxins which may affect the nervous and immune systems as well as increase inflammation.
Pineapple and Papaya
Fruits are high in fibre and offer a diverse range of vitamins, minerals, and antioxidants, many of which may help support the immune system and can regulate immune function. Pineapple and papaya, specifically, are high in the enzymes bromelain and papain. Both of these enzymes are anti-inflammatory, work to reduce pain and swelling, and protect against the development of intestinal inflammation.
Foods: Along with pineapple and papaya, choose fruits that are low in sugar such as apples, berries, avocado, cherries, pears, plums, and pomegranates.
Anti-inflammatory Tip: Choose fruits that are locally produced, in season, and organically grown if possible, which will offer the most vitality and nutrients.
Anti-inflammatory Spices
Pungent spices such as garlic, ginger, and turmeric have antioxidant, anti-inflammatory, and anti-microbial properties that are known to enhance immunity. Garlic is a member of the Allium species, which contains effective anti-inflammatory compounds such as tannin, flavonoids, and anthocyanin. The bioactive compounds found in ginger are effective against several inflammatory diseases. Curcumin, the active compound in turmeric, is a polyphenol which supports your immune system's health by boosting white blood cells that help fight off viruses.
Foods: Season your food naturally with these anti-inflammatory spices; add them to your soups, stews, curries, sauces, and dressings to add flavour and beneficial nutrients.
Nuts and Seeds
These are rich in anti-inflammatory fats and protein, as well as vitamins and minerals like vitamin E and selenium. Almonds are high in vitamin E, which has the ability to modulate immune function. Brazil nuts are high in selenium, which is a potent antioxidant involved in the influence of inflammation and immune responses.
Foods: Choose whole, raw, oil-free, and unsalted Brazil nuts, almonds, chestnuts, macadamia nuts, walnuts, chia, flax, hemp, pumpkin, and sesame and sunflower seeds.
Anti-Inflammatory Tip: Store nuts and seeds in airtight containers in the fridge or freezer to prevent them from turning rancid, which is pro-inflammatory.
When it comes to inflammation, it's best to take a holistic approach. Understanding and addressing the underlying cause of inflammation unique to you, along with diet and lifestyle factors, can help decrease inflammation in the body. Always consult with your healthcare practitioner to ensure a proper diagnosis, and consider seeking the help of other trained health professionals who can help get to the root cause of your discomfort.
