Inflammation

There is a common myth that all inflammation is bad and we should try and stop it. This myth may be due to a rise in chronic inflammatory health problems and the subsequent reliance on anti-inflammatory drugs.

The following health issues are associated with inflammation:

* Arthritis
* Skin (eczema, psoriasis, dermatitis)
* Mental health (depression)
* Cognitive function (Alzheimer’s Disease)
* Cardiovascular health problems
* Some forms of cancer
* Diabetes (type 1 and 2)
* Obesity
* Asthma
* Autoimmune diseases
* Inflammatory bowel disorder (IBD, Crohn’s disease, colitis)

There is a positive though, as inflammation is not all bad and is an important natural process that helps us to protect against injury, infection and toxins.

If there’s too much inflammation, your health will suffer. If there’s not enough, your health will also suffer. The key is to find a healthy balance.

MEDICATION AND INFLAMMATION

There are many people that reply on NSAIDs (Non-steroidal anti-inflammatory drugs) to help them cope with chronic pain and inflammation. Whilst their use may be widespread, they are not suitable for everyone and they do unfortunately have many adverse health effects.

Side effects include gastrointestinal symptoms such as indigestion, stomach aches, feeling sick and diarrhoea as well as stomach ulcers.

Other adverse side effects include headaches, drowsiness, dizziness, allergic reactions and in rare cases, problems with your liver, kidneys or heart and circulation, such as heart failure, heart attacks and strokes.

There is a widespread need for natural therapeutic alternatives to support balanced inflammation but unfortunately the typical Western diet contains numerous triggers to push inflammation past the point at which it is usually helpful.

TYPICAL WESTERN DIET PROMOTES INFLAMMATION

What is a Western diet? A typical Western diet is one that contains lots of protein that is derived from fatty, processed meats as well as refined grains, sugar, saturated fats, salt and alcohol and a reduced consumption of fruits and vegetables.

It is affordable, it is quick and convenient BUT a Western diet will also typically contain food additives including sweeteners, preservatives, food colourings, emulsifiers, thickeners as well as severely lacking in nutrients that promote optimal health.

All the components of this type of diet lead to promoting obesity, metabolic syndrome, insulin resistance, cardiovascular disease and poor skin health (psoriasis), among others. It is also considered that the components of a Western diet are also possible promoters of autoimmune diseases!

Our gut health when on this type of diet may be partly to blame. Research shows that eating a high-fat, high-sugar diet kills off our important beneficial gut bacteria, causing it to become unbalanced and certain systems, like the immune system, to malfunction.

We can easily include anti-inflammatory nutrients into our diets, however in the first instance, ensuring that our meal plates are 50% plants is a great and important step in the right direction.

KEY ANTI-INFLAMMATORY NUTRIENTS AND PHYTOCHEMICALS

In contrast to the Western diet, there are many other diets and lifestyles that will have the opposite effect and offer a more calming, anti-inflammatory result for our bodies.

Some nutrients in particular, have been researched and have shown to offer fantastic anti-inflammatory benefits. I have highlighted my favourite 6 below, but there are others:

🌟 Curcumin (turmeric) - has superb anti-inflammatory and antioxidant activity, and has been heavily studied in a wide range of chronic diseases. To improve the absorption of curcumin, you need to consume with either black pepper or a healthy fat such as coconut oil or if taking as a supplement, choose a micellar form.

🌟 Ginger – studies have suggested that ginger has significant anti-inflammatory and pain- relieving properties. The health benefits are said to be due to ginger's rich phytochemistry. Ginger has also been studied for it's anticancer potential because of its functional ingredients like gingerols, shogaol, and paradols which are said to be valuable ingredients which may help to prevent various cancers!

🌟 Boswellia - also known as Indian frankincense. A resin herbal extract is created from the tree and has long been used to support a wide range of chronic inflammatory conditions. and is now evidence-backed by scientific studies. It is said that the four boswellic acids that it contains are responsible for the inhibition of pro-inflammatory enzymes.

🌟 Rosemary - a common medicinal plant that is used for its anti-inflammatory, antioxidant, antimicrobial (among other) properties due to the bioactive molecules that it contains. It is said that rosemary may help to improve heart health, reduce oxidative stress and improve fatty acid oxidation. Rosemary is also thought to be rich in iron, calcium, and vitamin B6 and help with cognitive function.

🌟 Vitamin C and Citrus bioflavonoids - citrus bioflavonoids are compounds found in citrus fruits that are thought to improve blood flow and ease swelling. The antioxidant properties of flavonoids have been recognized for more than 40 years but flavonoids have also been looked at for their protective effects against cancer, cardiovascular disease, gastrointestinal alterations, depression, epilepsy, Alzheimer’s disease and other neurodegenerative diseases.

🌟 Omega 3 (EPA/DHA) - we primarily get omega 3 fatty acids from eating fatty fish (mackerel, salmon, herring etc.). Studies have shown that the omega-3 content of red blood cells was inversely related to inflammation, so the more omega 3 content in the blood, the less inflammation. Fish oil is said to activate anti-inflammatory mechanisms and by eating more EPA/DHA a similar effect can be experienced to taking NSAIDs. Research has shown that omega 3 fatty acids inhibit inflammatory cytokines and can help with conditions such as rheumatoid arthritis, atherosclerosis, dyslipidaemia, diabetes, obesity and heart failure! In clinic I advise clients to enjoy fatty fish 3 times per week.

ANTI-INFLAMMATORY DIET

Following an anti-inflammatory diet, like the Mediterranean diet, may help reduce body wide inflammation.

Research has identified certain foods may be able to control inflammation. Diets which prioritise fish, vegetables and olive oil, such as the Mediterranean diet, are ideal for helping to balance inflammation.

INCLUDE:

Omega-3 fatty acids (oily fish)
Whole grains
Lean protein (chicken, turkey, beans, fish, eggs)
Healthy fats (olive oil, nuts, seeds, avocado, coconut oil)
Green leafy vegetables
Colourful fruit and vegetables
Berries
Herbs and spices

EXCLUDE / LIMIT:

Processed foods
Red meat
Sugar
Alcohol

An anti-inflammatory diet isn't a strict set eating plan. It is a style of eating that promotes good health and reduces or limits low grade inflammation which is thought to be a key risk factor in a host of health problems.