Food for Thought: Inflammation and Food

Inflammation is our body’s natural process of fighting against things that harm us, such as toxins, injuries, and infections. This process is an attempt made by our bodies to heal itself. Inflammation is either referred to as acute or chronic depending on its duration. Acute inflammation symptoms can include:

·      Pain

·      Redness

·      Swelling

Chronic inflammation symptoms can be more subtle which can make symptoms easier to overlook or ignore all together. Chronic inflammation can include:

·      Fatigue

·      Rashes

·      Fever

·      Pain (chest & abdominal)

·      Mouth sores

Chronic inflammation has a range of factors and may not have a clear underlying cause, but most common contributors to chronic inflammation include smoking, alcohol use, obesity, and chronic stress. Chronic inflammation can eventually start to damage healthy cells, tissues, and organs and is linked to the development of several diseases including:

·      Heart disease

·      Cancer

·      Type 2 diabetes

·      Rheumatoid arthritis

·      Obesity

·      and Alzheimer’s

As we noted before, inflammation is a natural part of our bodies healing process; however when it becomes chronic it is important to reduce our risk of long-term damage. Inflammation management has become a large part of the pharmaceutical industry. Over the counter NSAIDs (nonsteroidal anti-inflammatory drugs) such as ibuprofen, naproxen, and aspirin all effectively reduce inflammation and pain. However, long term use of these drugs increases the user’s risk of conditions like peptic ulcers and kidney disease. Steroids like corticosteroids decrease inflammation and suppress the immune system—this can be helpful when healthy tissue is being attacked. However, risk factors of sustained corticosteroid use include vision problems, high blood pressure, and osteoporosis.

Our diet can impact inflammation as well. Some of the most common foods that increase inflammation are ones that we encounter most often. Not only have high-fructose corn syrup and added sugars found in candy, soft drinks, chocolate, pastries, and often cereals has been linked to obesity, insulin resistance, diabetes, liver disease, and cancer, research also suggests that fructose causes inflammation within endothelial cells that line blood vessels, which is a risk factor for heart disease.

Studies have shown that consuming processed meat such as sausage, bacon, ham, deli meat, and smoked meat increase the risk of diabetes, colon cancer, and heart disease.

Refined carbohydrates found in white bread, pasta, and crackers not only increase inflammation, they have a higher glycemic index and raise blood sugar more rapidly than low glycemic goods. Refined carbs also have most of their fiber removed and fiber is what improves blood sugar control and promotes fullness.

The use of anti-inflammatory drugs is so common it can appear that there is no alternative, but there are other methods of reducing inflammation. Eating anti-inflammatory foods and taking  natural supplements may offer more a natural solution.

Broccoli contains high amounts of potassium and magnesium, and the combination of vitamins make broccoli one of the best antioxidant-rich foods. It has even been shown to lower stress markers and reduce the risk of cancer. Berries such as blueberries, raspberries, blackberries, and strawberries are all packed with fiber and contain antioxidants called anthocyanins. Anthocyanin compounds reduce inflammation, boost immunity, and reduce the risk of heart disease. Peppers like bell and chili contain not only antioxidants but are also loaded with Vitamin C!

If you would prefer to add a little spice to your life consider using turmeric. Turmeric contains a powerful anti-inflammatory nutrient called curcumin; however, it may be hard to get enough curcumin from turmeric alone in your diet, and supplements containing isolated curcumin and piperine (from black pepper) may be more effective. Piperine can boost curcumin absorption by up to 2,000%. Fatty fish such as salmon, sardines, herring, and anchovies contain omega-3 fatty acids EPA and DHA which also help reduce inflammation. However, you may prefer to take a fish oil supplement to eating anchovies. Lastly, dark chocolate and cocoa are rich in antioxidant flavanols which keep the endothelial cells that line our arteries healthy. A study done on smokers showed they experienced significant improvements in endothelial function within a couple of hours of eating high-flavonol chocolate. However, it is important to select a dark chocolate that contains at least 70% cocoa to maximize the anti-inflammatory benefits.

For more information on chronic inflammation and supplementation please consult with your health care provider. Additional articles to check out:

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease