The first stage of an immune response is inflammation , recognisable through symptoms such as swelling , warmth , redness and pain .
These symptoms are caused by blood and other fluid flowing into the affected areas , as well as the work of chemical signalling molecules ( such as eicosanoids and cytokines ), which do things like :
• elevate the local temperature to try to kill pathogens
• dilate blood vessels to get more circulation to the injury
• attract white blood cells to start attacking and eating any foreign material , and to eventually clear out waste products and dead cells .
‘ Everything in excess is opposed by nature .’
We need inflammation in the first stages of an injury . It ’ s an important part of the process of healing . However , we have problems when :
• inflammation becomes chronic
• stuff gets into our system through unexpected routes , such as through our intestinal wall ; and / or
• our immune system gets a little over-enthusiastic and starts labelling everything as ‘ foreign ’ ( including , potentially , our own tissues ).
Many metabolic diseases and chronic pain conditions involve persistent inflammation , including :
• cardiovascular disease
• type 2 diabetes
• cancer
• Alzheimer ’ s , multiple sclerosis , and other neurodegenerative diseases
• arthritis and other joint problems .
So where does nutrition fit in ? When it comes to nutritional management of inflammation and injury , the aim is to help the immune system do its job , without encouraging it to go on a rampage . This is achieved through the following means :
Eating fewer inflammatory foods
Our bodies use particular foods ( or more accurately , components of those foods ) to build things like hormones and chemical signals . So , for instance , it can use omega-6 fatty acids to synthesise some types of prostaglandins , chemicals that can stimulate inflammation .
Other types of foods are linked to elevated inflammation , such as :
• trans fatty acids ( created during food processing )
• excess sugar
• excess alcohol
• caffeine ( in some people ).
For some , avoiding eating altogether , at least for brief periods , can also lower inflammation . This is known as intermittent fasting ( IF ), and has shown some therapeutic potential for treating particular health problems .
Removing other foods that cause an immune response
For some people , some normally innocuous food components may stimulate an inflammatory response through various pathways . For instance :
• We may have a food allergy , which stimulates an immunoglobulin E ( IgE ) response and anaphylaxis , which can be life-threatening .
• We may have a food sensitivity , which stimulates an immunoglobulin G ( IgG ) response that often has more systemic effects .
• We may have gastrointestinal permeability ( aka leaky gut ), which allows normally benign particles ( such as protein fragments ) to sneak through and enter circulation . Our immune system will recognise these as ‘ foreign ’ and go on the attack .
Eating more anti-inflammatory foods
Fruits , vegetables , and omega-3 fatty acids ( found in marine foods such as fish ) typically have anti-inflammatory effects through various pathways . For instance , many of the plant compounds ( known as phytonutrients ) in colourful fruits and vegetables may help control oxidative stress . Similarly , Omega-3 fatty acids ( specifically EPA and DHA ) have anti-inflammatory effects , and also improve insulin sensitivity , which can further dampen chronic inflammation .
The 30-second article
• Inflammation is the first stage of an immune response , and is an important part of the healing process , but can become problematic ( persistent or chronic )
• Nutrition can be used to help the immune system do its job , without encouraging it to go overboard
• Techniques for reducing inflammation include decreasing or removing intake of inflammatory foods , eating more anti-inflammatory foods , increasing protein intake , and using strategic anti-inflammatory supplementation
• Physical activity and reduction of excess body fat will also reduce inflammation
• There are gender , genetic and ethnic differences in inflammation : there is no one-size-fits-all response .
Providing our bodies with raw materials
This is an often-overlooked component of food and healing . Our bodies need raw materials to repair and rebuild – in particular , they need protein . Most of our bodies ’ tissues , as well as most of our immune system , depend on protein . As dead cells get cleared out and new structures built , we see more protein turnover . This means that often , as we are recovering from an injury or chronic illness , we may need more protein . Depending on the health problem , we may also need a slightly higher energy intake to meet the metabolic demands of repair and reconstruction .
12 | NETWORK AUTUMN 2017