Why is chronic inflammation a problem ? Because it causes a progressive shift in the amount and type of white blood cells circulating in our body – and the cascade of responses that follow . Chronic inflammation increases blood clotting and depletes our reserve of antioxidants . It also increases oxidative stress in our bodies . Chronic inflammation can even delay wound healing , tissue regeneration , and promote cell ageing .
It is not too much to say that many chronic illnesses such as heart disease , type 2 diabetes and even some forms of cancer have chronic inflammation at their core . You ’ ll also come across it in conditions like inflammatory bowel disease and mood disorders .
What causes inflammation ?
So , the million-dollar question : what causes inflammation ? It ’ s a long list . Viruses , autoimmune diseases like rheumatoid arthritis , smoking and pollution can all cause it . Ageing is also linked to inflammation .
Poor sleep habits can promote chronic inflammation . Especially that seen with shift work , which can disrupt our circadian rhythm and even alter our gut microbiota .
In terms of nutrition , a typical Western diet high in highly processed convenience foods and lacking minimally processed plant foods has also been implicated in inflammation .
How lifestyle changes can treat inflammation
That ’ s the bad news out of the way . Now for the good news . Diet and lifestyle choices can go a long way to treating chronic inflammation . And for diet , what is widely considered an ‘ anti-inflammatory diet ’ is one high in fruits , vegetables , healthy fats , legumes and wholegrains . The well-known Mediterranean style diet would be one such variation of this theme , especially when you add in fish and olive oil .
But it doesn ’ t stop there . Exercise is also a potent force against chronic inflammation , and the reduction in abdominal fat often seen with physical activity is part of that . Quitting smoking and reducing alcohol to within healthy guidelines is another huge win for reducing chronic inflammation .
And then we have dietary fibre . This is a big one – mostly because it is prime fuel for our gut microbiome . When certain beneficial bacteria ferment fibre , they produce butyric acid . Butyric acid helps mediate the immune response , lower circulating inflammatory markers and improve the integrity of the gut barrier ( keeping more of the bad guys like unwanted bacteria and pathogens out ).
DIET AND LIFESTYLE CHOICES CAN GO A LONG WAY TO TREATING CHRONIC INFLAMMATION .
Is dairy inflammatory ?
Special mention here of probably one of the most vilified ‘ inflammatory foods ’ I ’ ve come across . And that ’ s poor old dairy . Is dairy really an inflammatory food that should be on the ‘ avoid ’ list for everyone ?
When we look to the actual science , the truth about dairy and inflammation is the opposite of what the Internet proclaims . In a
systematic review of the clinical evidence from 52 trials looking at dairy consumption and inflammation , dairy was found to have a significant anti-inflammatory action . Which is not that surprising to a nutrition scientist , considering the range of
bioactive compounds in dairy that are considered to have an anti-inflammatory role . Broaden this to include fermented dairy foods like yoghurt , kefir and cheese , you get even more good things .
In short , you will see inflammation only in people with dairy allergies . Similarly , eating gluten will cause inflammation if you have coeliac disease . Still , for the rest of us , whole grain wheat , rye and barley products are excellent anti-inflammatory foods . And finally , there is no good evidence that dietary intolerances – to dairy or any other foods – cause chronic inflammation .
Plenty of foods have been reported to reduce inflammation , such as turmeric , blueberries , ginger , tea , various vegetables , dark chocolate and fish . But let ’ s not get too carried away with focusing on individual foods . Much of the evidence used to support these claims is from laboratory experiments as opposed to in people .
What it all means
The research around diet and inflammation reliably points to dietary patterns or themes , rather than absolutes . If you want to reduce your chronic inflammation levels through diet , the best way to do that is by eating less processed foods , more fruit , vegetables , herbs , spices , whole grains , nuts and seeds and good fats . And don ’ t forget the important lifestyle tips around sleep and exercise mentioned above .
YMCA HEALTHY LIVING MAGAZINE 15