Fight Inflammation with Your Diet

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What is Inflammation?

Inflammation is a process taken by the body in response to the recognition of a foreign entity or response to internal damage to tissue. Foreign particles may be a microbe, virus, or disease. In response to the trauma, the body increases its production of white blood cells and various cytokines, which results in the pain, warmth, redness, and swelling we recognize as inflammation. Inflammation is the body’s way of marking an area for immediate immune system attention. Acute inflammation is the more common type of inflammation and is usually in response to damaged cells, viruses, and bacteria.

However, as with any of the body’s processes, inflammation should subside in the appropriate time with the proper care. When swelling does not subside, or if you can’t locate its source, it’s categorized as chronic inflammation, which requires medical attention and supervision. This type of chronic inflammation comes as a response to the white blood cells of the body incorrectly attack internal tissue and organs. You can treat the early stages of this white blood cell attack, but if left untreated, this could result in any number of autoimmune diseases.

In extreme and rare cases, inflammation can become internal and thus show none of the symptoms we can recognize. Internal inflammation can be a driving force behind more severe diseases such as heart, and fatty liver disease as well as diabetes and cancer. Internal inflammation can come from a wide range of causes such as obesity, stress, bad sleeping habits but is foremostly caused by poor dietary choices.

Medical Testing and Treatment

A simple blood test can be performed to test for inflammation. Doctors will draw a sample to check for the following blood markers:

  • CRP (C-resistant protein)
  • Hemoglobin A1c
  • Serum Ferritin
  • Complete Thyroid Report
  • Complete Blood Count
  • Comprehensive Metabolic Panel
  • Urinalysis
  • Lipid Panel
  • Thyroid Panel
  • Immune Function
  • Blood Sugar Regulation
  • Liver Function
  • Nutritional Deficiencies

All doctors will recommend a low sugar diet to reduce the risk of insulin-resistant diabetes, which would also reduce the risk of obesity. Foods rich in refined carbohydrates and trans fats are also discouraged as it may cause damage to endothelial cells that line artery walls. Excessive alcohol intake and a lack of physical activity also increase a person’s risk of inflammation.

Supplements and Considerations to Reduce Inflammation

For those who are already suffering from inflammation, a range of natural supplements is useful for aggressive and non-invasive treatment such as:

  • Fish oil supplements for Omega-3
  • Curcumin found in Turmeric Spice
  • Regular exercise to promote good circulation
  • Regular (and enough) sleep

Doctors recommend minimizing or cutting down on the following foods and food substances to reduce inflammation:

  • Sugary drinks and fruit juices
  • Refined carbohydrates such as white bread and white pasta
  • Desserts as most contain excessive fat, sugar, oils, and dairy
  • Processed meats such as hot dogs and deli meats
  • Vegetable oils such as sunflower oil
  • Trans fat is found in processed snacks and fast food

Dietary Change: The Anti-Inflammatory Benefits of the Mediterranean Diet

All doctors will recommend dietary change as the most natural way of fighting inflammation, especially in cases of chronic inflammation. A diet high in antioxidants and polyphenols will lower the body’s levels of free radicals gained from processed products.

It’s highly recommended to partake in the Mediterranean diet for its weight loss qualities as well as the food as a whole resulting in a reduced risk of heart disease, heart attacks, and type-2 diabetes. The diet attempts to follow the old dietary habits of those living in Italy, Spain, Morocco, Greece, and France from as early as the Bronze Age. Ancel Keys, Ph.D., first highlighted the diet’s health benefits. In his study on the cardiovascular health of returned WWII veterans, those in Crete were shown to have the best heart and vascular systems.

Some other benefits noted from this diet are:

  • Longer life
  • Healthy weight maintenance
  • Reduced symptoms of rheumatoid arthritis
  • Improved fertility
  • Improved eye health
  • Reduced risk of cancer, Alzheimer’s and Diabetes

The Mediterranean diet has four categories of dietary consideration, namely, food to be eaten freely, food to be eaten moderately, food to ea rarely, and foods to avoid altogether.

Food to Eaten Freely:

  • Fruits and vegetables
  • Legumes
  • Nuts and seeds
  • Potatoes
  • Herbs and spices
  • Fish and seafood
  • Extra virgin olive oil

Food to Consumed Moderately:

  • Poultry
  • Eggs
  • Cheese
  • Yogurt

Food to Eat Rarely:

  • Red meat

Food to Avoided:

  • Refined grains
  • Sugar-sweetened and artificially sweetened drinks
  • Refined Oils

What are the Benefits of Reducing Inflammation?

Making an effort to reduce inflammation can lead to an improvement of many painful and debilitating diseases and illnesses, such as:

  • Arthritis
  • Irritable Bowel Syndrome
  • Lupus
  • And other Autoimmune Diseases

Lower risk of inflammation also results in a lower risk of:

  • Obesity
  • Diabetes
  • Depression
  • Heart disease
  • Cancer

Overall when inflammation levels are lowest, one will experience better moods, more energy, a more active lifestyle, and longer life expectancy.