Nutrition - Inflammation

Necessary for healing but when out of control can kill

Inflammation is something that everyone experiences from time to time. It is the body’s way of dealing with infection. When acute inflammation becomes chronic, it can be one of the most dangerous conditions.

What is inflammation?

It is usually a localised physical condition where the body’s autoimmune system is dealing with injury or infection. It is therefore a critically important healing mechanism. Acute inflammation is the initial response and should come to an end when the threat has been eradicated. If the threat is not removed, or the cause is not eliminated, the inflammation can become chronic which can be bad news indeed.

Symptoms of inflammation

The symptoms of acute inflammation include:

1 Pain: The inflamed area is likely to be painful, especially during and after touching. Chemicals that stimulate nerve endings are released, making the area more sensitive.

2 Redness: This occurs because the capillaries in the area are filled with more blood than usual.

3 Immobility: There may be some loss of function in the region of the inflammation.

4 Swelling: This is caused by a build up of fluid.

5 Heat: More blood flows to the affected area, and this makes it feel warm to the touch.

These signs only apply to inflammations of the skin; if inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable. For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, eg certain types of lung inflammation.

Symptoms of chronic inflammation are different. These can include:

1 Fatigue

2 Mouth sores

3 Chest pain

4 Abdominal pain

5 Fever

6 Rash

7 Joint pain

Why is chronic inflammation dangerous?

Damaged tissue cannot heal without inflammation, so acute inflammation is not a problem but may be uncomfortable. There are, however a number of diseases and conditions that are due to chronic inflammation:

1 Heart disease

2 Asthma

3 Chronic peptic ulcer 4 Tuberculosis

5 Some cancers 6 Atherosclerosis 7 Alzheimer’s disease 8 Diabetes

9 Rheumatoid arthritis 10 Stroke

11 Periodontitis (the primary cause of tooth loss in adults)

12 Ulcerative colitis and Crohn's disease

13 Sinusitis

14 Active hepatitis

15 Ageing

Since the Seven Countries

Study, dietary cholesterol (and the levels of blood cholesterol) have been incorrectly demonised.

The principles of the Mediterranean diet and the facts linked to the examples of people living in the five blue zones (healthy areas in the world) demonstrate that the key to longevity and the prevention of chronic disease is not the reduction of dietary cholesterol but the control of chronic inflammation. All the research supports the view that it is inflammation that leads to the onset of cardiovascular diseases rather than cholesterol. The key to reducing the incidence of cardiovascular diseases is to control inflammation using via diet, exercise, and healthy lifestyle choices (eg smoking).

What causes chronic inflammation?

1 Failure to eliminate whatever was causing an acute inflammation.

2 Reactive oxygen species (ROS), these are highly reactive molecules and can damage cell structures such as carbohydrates, nucleic acids, lipids, and proteins and alter their functions.

3 Food molecules that can pass through the mucus layer in the gut, thereby triggering an autoimmune system response.

4 An autoimmune disorder that attacks normal healthy tissue.

5 Exposure to a low level of a particular irritant, such as an industrial chemical, over a long period.

This article is focused on numbers 2 and 3 above which are food based.

Reactive oxygen species (ROS), often called free radicals is something that arises naturally within the body. The shift in the balance between oxidants and antioxidants in favour of oxidants is termed “oxidative stress”. Though oxygen is vital for the life of the body, free radicals are particles that are produced by the mitochondria when consuming glucose. Damage caused by free radicals can be substantial and as a result, foods that promote free radical production should be avoided. (Picture what oxygen does to iron and steel.)

Added sugars comprising of table sugar, brown sugar, corn syrup, maple syrup, honey, molasses, and other sweeteners in the prepared processed foods and beverages have been identified as major culprits regarding ROS and hence chronic inflammation. A diet high in carbs and sugar fans the flames of inflammation; they produce 30% to 40% more free radicals than other foods.

Anti-oxidants such as vitamin C and olive oil are particularly good for soaking up free radicals.

Food molecules passing through the gut are faced with a mucus barrier (preventing them from entering the body) which is only one cell thick. This barrier can be a little porous which is why 60% of the body’s immune system cells (white cells) are positioned along the gut lining. Stomach acid, enzymes and bacteria convert food into usable components that are allowed to pass through the gut wall. If the gut wall (the mucus layer) breaks down, leaky gut syndrome is the result. The autoimmune system recognises these food particles as enemies and goes into overdrive to deal with them. This produces inflammation in the abdomen.

Some drugs also have the capacity to “blow holes” in the mucus barrier. Non Steroid Anti Inflammatory drugs such as Ibuprofen and Proton Pump Inhibitors to reduce reflux can be a real cause of gut inflammation.

Anti-Inflammation diet

There are several diets that can have been shown to help reduce the risk of inflammation; in general these are the Mediterranean diet, vegetarian, pescatarian, vegan, or similar diet. The focus is on:

1 Olive oil

2 Tomatoes

3 Nuts, such as walnuts and almonds

4 Leafy greens, including spinach and kale

5 Fatty fish, such salmon and mackerel

6 Fruit, including blueberries and oranges (but in moderation)

Olive oil is particularly useful. Hydroxytyrosol is primarily found in the olive – its fruit, leaves and pulp. For decades olive oil has been known for its many healthy properties. It has long been noted that Mediterranean countries have lower rates of cardiovascular disease and cancer than other Western countries. And since the most characteristic element as of the Mediterranean diet is olive oil, researchers began studying it, looking for the compound that was responsible for the anti-inflammatory effects.

Traditionally, the benefits of olive oil have been ascribed to its oleic acid content. However, other foods like pork and chicken are also rich in oleic acid but do not provide the same cardiovascular protection as olive oil.

So scientists began to search for other properties of olive oil that might be responsible for its health-promoting effects.

That’s when they found hydroxytyrosol – the polyphenol thought to be responsible for olive oil’s anti-inflammatory effects. Its ability to absorb free radicals and protect cells and mitochondria from damage is quite impressive.

Foods that cause inflammation

Avoid eating foods that aggravate inflammation, including:

1 Fried foods, including French fries

2 White bread, pastry, and other foods that contain refined carbohydrates

3 Any food containing added sugar such as ice cream, biscuits, breakfast cereal

4 Pasta, rice, potatoes (too high in carbohydrates)

5 Soda and sugary drinks, tonic water, fruit drinks

6 Red meat

7 Alcohol (the first glass of red wine is good)

8 Margarine, trans-fats, saturated fat

In conclusion

Chronic inflammation is a disaster for the body, causing degenerative diseases that are often blamed on other causes. Many of the “nice” things that people like to eat are the source of inflammation (imagine putting aeroplane fuel in your car – it goes like a rocket for a while and then burns out). There are many things that can reduce inflammation but the easiest way is to improve the diet with a vegetable and oil base rather than sugar and carbohydrate one.