THE LOWDOWN

Do I need to give up meat?

A meat-free diet isn’t the secret formula to stop inflammation, especially if you rely on ultra-processed vegetarian and vegan convenience foods such as veggie burgers and sausages.

Ideally, vegetables, fruits, beans, pulses, wholegrains and healthy fats should make up the bulk of your meals.

If you choose to eat meat, make sure it is lean and unprocessed and think of it as a flavouring rather than the star of your plate.

Or you could think about having meat-free days, with low-cost vegetable dishes that will add different tastes and nutrients to your weekly menu.

Can I drink alcohol?

Research has shown a link between moderate alcohol intake and lower numbers of inflammatory markers in the body, compared with non-drinkers and heavy drinkers.

Red wine in particular contains antioxidants called polyphenols that appear to reduce inflammatory activity in the cells.

However, there are many convincing studies that show a link between drinking too much alcohol and increased risk of cardiovascular disease and certain cancers, so this isn’t a cue to drink copious glasses of cabernet.

The guidance is no more than 14 units of alcohol a week, which is around nine glasses of 12 per cent wine.

Should I give up sugar?

Many studies have found that diets high in added sugar cause inflammation. In one report, drinking just one can of fizzy drink a day led to an increase in inflammatory markers, insulin resistance, increased weight and higher levels of dangerous LDL cholesterol. Sugar is rapidly absorbed, causing a surge in our blood glucose levels. Scientists believe large quantities of sugar in the blood result in raised liver fat, which triggers inflammation. The body reacts to excess sugar by flooding our system with the hormone insulin, causing a sugar crash.

This doesn’t mean you have to give up sugar entirely.

When sugar is eaten in small quantities or as part of a meal that also contains protein, complex carbohydrates, fibre and fat, the sugar is released into our bloodstream more slowly. So instead of having something sweet as a snack, save yourself for a dessert after a balanced savoury meal. That way, your blood sugar will stay more stable.