Change eating habits and stay healthier for life

In the second instalment of our inflammation special, registered nutritionist Jane Clarke explains why what we eat plays havoc with our health – and how we can fix the problem

Inflammation is the foundation on which all our bodies function. It’s our way of fighting against damage; a natural response to injuries, infections, toxins – and even the foods we eat.

Usually, it flares up then subsides when the threat is dealt with – and that’s healthy.

But chronic inflammation is different. It’s what happens when the inflammation DOESN’T die down and, instead, our body begins to attack itself, deep down in our cells.

This can cause serious health problems, from skin conditions such as eczema to heart disease and stroke, cancers and arthritis, autoimmune conditions, mood disorders, depression and dementia.

Why modern diets are dangerous

Our everyday Western diet is filled with foods that trigger an inflammatory response. This isn’t the fresh fruits and vegetables, wholegrains and lean protein we know is good for us.

It’s ultra-processed foods, those high in artificial additives, saturated animal and trans fats, and excess sugar.

When we regularly consume junk foods and ready meals, sugary drinks and too much alcohol, we put our bodies under constant inflammatory stress that attacks our cells.

It responds by releasing white blood cells whose role is to repair the damage, but the system can malfunction so these excess cells target internal organs and healthy tissue instead.

Stressed cells also produce free radicals that further damage their structure. This chain reaction raises our risk of chronic and inflammatory diseases. But you can turn your health around by following an anti-inflammatory diet that puts the focus on nourishing, healthy wholefoods that help to protect your health and may even reverse the impact of inflammation on your body.

A guide to antiinflammatory eating

Anti-inflammatory eating isn’t about deprivation – it’s about flavour, nourishment and satisfaction that feeds your mood and senses, as well as your body. After all, I wouldn’t be a successful nutritionist if people didn’t enjoy the foods I prescribe!

You will need to cut out the ready meals and takeaways you may rely on, and rediscover or learn how to cook from scratch where possible.

Base your meals around fresh fruit, vegetables, wholegrains, beans, pulses, lean meat and healthy fats, and add extra flavour with the use of herbs, spices and seasonings.

Your shopping list

Stash these anti-inflammatory staples in your store cupboard, then just add fresh fruit or veg for a healthy meal in minutes.

Dried or tinned beans and pulses, such as chickpeas, lentils and butter beans Brown rice and pasta Tinned fish, such as sardines and pilchards Oats