Eat Well To Avoid Inflammation

It’s the first line of defence against infection and repairs bodily harm, but there’s another side to inflammation that threatens rather than protects our overall health

Negative as the word sounds, inflammation is actually our body’s natural reaction to burns, infections and injuries. It’s a normal immune system defense and kicks in when our bodies are under attack.

However, scientific research shows that in some people this defense mechanism doesn’t switch off, which means the body’s defenses turn in on themselves, attacking our good health.

Scientists believe this puts us more at risk of developing conditions such as type 2 diabetes and Alzheimer’s, cancer and heart disease. This happens when the a cute inflammation that our body uses to fight infections turns into life-changing chronic inflammation.

Scientific findings on chronic inflammation

• In obese people, inflammatory proteins triggered in the enlarged fat cells have been linked to metabolic conditions such as insulin resistance.
• Cancerous tumors can set off an immune response causing inflammatory chemicals to fuel tumor growth.
• Recent studies into Alzheimer’s disease have revealed that higher numbers of microglia, a group of immune cells, linger in sufferers’ brains than in those with a healthy brain.
• Research has found chronic inflammation influences the formation of artery-blocking clots, which are the ultimate cause of heart attacks and many strokes.
• A new school of thought also links depression to a physiological response, rather than treating it as a state of mind. Earlier this year, scientists at King’s College London found a link between blood inflammation and increased oxidative stress on the brain, which disrupts brain signalling and leads to depressive symptoms. Now researchers are keen to explore whether this inflammatory response in the brain is the reason antidepressants (which target the emotion neurotransmitters in the brain) are ineffective in some patients. They also want to find out whether certain people are more susceptible to inflammation because of genetics, stress or both.

Risk, detection and treatment

THERE ARE MANY FACTORS that may influence whether chronic inflammation occurs, including illness and genetics. But research has also revealed that our lifestyle plays an important part – this includes a poor diet, being overweight, smoking, stress and excessive alcohol consumption.

Worryingly, there are very few symptoms of chronic inflammation itself – it usually only comes to light as the cause of another serious condition.

However, a blood test measuring levels of C-reactive protein (CRP) can be carried out to determine whether there is inflammation in the body (see Testing for inflammation, below). CRP levels become elevated by infection and long-term disease, and the test is used to:

• Check for infection after surgery
• Monitor an infection or disease that can cause inflammation, such as inflammatory bowel disease or rheumatoid arthritis
• Monitor the treatment of a disease or infection.

While the CRP test can’t identify exactly where the problem lies in the body, increased levels may prompt other tests to be carried out. ‘Treatment of chronic inflammation usually involves a number of factors,’ explains HFG expert and GP Dawn Harper. ‘It may include painkillers, anti-inflammatory drugs, physiotherapy or weight management – particularly if weight-bearing joints, such as the knees, are involved.’

The diet remedy

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WHAT WE EAT can have a significant impact. In fact, the link between diet and inflammation is so strong scientists have developed the Dietary Inflammation Index (DII), which scores foods for their positive or negative effects on chronic inflammation.

The Different Types Of Inflammation

1. ACUTE INFLAMMATION

This is the visible, short-term form that most of us are familiar with – a bump, a bruise or healing cut that lasts for a few days. ‘Think about a splinter in your finger or an abscess on a tooth,’ explains Dr Donna Arnett, chair and professor of epidemiology at the University of Alabama. ‘Our body launches an attack with our white blood cells and chemicals that results in redness and swelling to kill the bacteria or rid the body of the intruder.’

2. CHRONIC INFLAMMATION

This is when the immune system is constantly responding to substances it sees as a threat. These  substances can seem harmless at the outset, such as certain foods, or be more obvious risk factors such as smoking.

Chronic inflammation can lead to poor gut health, which in turn causes symptoms such as heart burn, IBS, fat storage and insulin resistance. It also poses perhaps the biggest threat to our long-term physical and mental health, triggering conditions such as diabetes, heart disease, rheumatoid arthritis, high cholesterol, Alzheimer’s disease and many cancers.

Amanda Ursell’s storecupboard saviours

Veg and Pulses

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Both are full of antioxidants, including polyphenols, which may help fight inflammation. Try onions, broccoli, tomatoes, kale and spinach, and pulses such as butter beans, lentils, haricot and red kidney beans. Carrots, peppers and dark green leafy vegare a good source of carotenoids, which may help lower CRP levels

• ​How much? At least three 80g servings each day

Wholegrain Starchy Carbs

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Wholegrain foods add fiber to your diet, which appears tolower CRP. Think wholemeal bread, pitta and tortilla wraps, wholewheat pasta and brown rice, and wholegrain breakfast cereals such as porridge oats, Weetabix and Shredded Wheat.

• How much? One serving with every main meal

Nuts

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Studies have associated nuts with reduced CRP, so snacking on a handful of almonds, walnuts and cashews, for example, might be a good idea. Choose unsalted nuts with skins, ideally.

• How much? A 30g handful as a snack or part of a main meal

Fruits

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All berries are packed with anti-inflammatories. Also include in your daily diet apples, oranges and any seasonal fruit that’s good value for money.

How much? At least two 80g servings each day

Olive Oil

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Full of heart-friendly mono unsaturated fats, olive oil also gives us antioxidants and contains oleocanthal, a compound scientists say can help reduce inflammation.

How much? As a guide, 1tbsp a day in cooking or dressings.

Oily Fish

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The omega-3 fats in oily fish such as salmon, tuna, mackerel and sardines help reduce CRP and interleukin-6, two inflammation-promoting proteins in our bodies.

How much? Aim for at least one serving a week

Drinks

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Coffee and tea both contain polyphenols and other compounds that may protect against inflammation. Be sure to drink plenty of water to stay hydrated, too.

How much? Around 3–4 cups of coffee or tea a day is fine. If you’re pregnant, stick to 1–2 cups and have no more than 200mg caffeine daily (this also includes other caffeine-containing drinks)

What Not To Eat?

Filling up on natural, fresh and plant-based foods helps to minimize your intake of inflammatory foods.

Inflammatory foods include:

• refined starchy carbohydrates
• fried foods
• high-fat or sugary puddings
• sweets
• sugary drinks
• large portions of red meat
• processed meats, such assausages and burgers

Regular intake of these foods will also contribute to weight gain, which itself increases the risk of inflammation.

Your anti-inflammatory meal plan

Ready to make changes to your diet? Keep inflammation in check with Amanda’s easy-to-follow menu.