Diet can have impact on inflammation
We recognize inflammation when the body reacts with redness, pain and swelling from a splinter under the skin. In this case, the immune system kicks in to promote healing and fight infection.
But, on any given day the body may also be experiencing inflammation that is not apparent. In the long-term, low-grade inflammation may damage the body cells and can lead to specific chronic diseases such as diabetes, rheumatoid arthritis, heart disease and cancer.
Medical professionals can assess this covert inflammation with blood work. Some of the biomarkers that are elevated in the presence of inflammation are interleukins, cytokines and tumor necrosis factor alpha. A common component to measure for presence of inflammation is C-reactive protein (CRP). There is growing evidence that diet can reduce CRP.
It has not always been clear how food plays a part in reduction of CRP. It has been theorized that chemicals in food undoubtedly lead to pro-inflammatory and anti-inflammatory (reducing) mechanisms.
Recent work by registered dietitian nutritionist Susan Steck, PhD, and her colleagues has helped to categorize inflammatory components in food. At the Department of Epidemiology and Biostatistics in the Arnold School of Public Health at the University of South Carolina in Columbia, Steck’s team conducted a literature review of
more than 1,900 studies to identify chemical components in food that impact inflammation.
From the review, the Dietary Inflammatory Index (DII) was developed that identifies 45 food components thought to play a role in inflammation. These include specific nutrients, vitamins, minerals herbs, and spices. Each component is given an inflammation score.
The DII has now been utilized in further studies to determine the role of diet in diseases of inflammation. Studies show that inflammatory factors in food play a role in promoting certain types of cancer, heart disease and, perhaps, even depression and the decline in cognitive health with aging. Dietary changes help to manage chronic diseases by themselves and medications, adequate physical activity and abstinence from tobacco can increase the effect.
The good news of an anti-inflammatory diet is that it can fit into all cultural patterns. Essentially, the meal pattern emphasizes plant-based foods while controlling energy intake to avoid weight gain.
Here are some tips when getting started on a diet to curb inflammation.
EAT PLENTY OF FRUITS AND VEGETABLES:
Many plant foods contain pigments that help control inflammation, such as those found in deep yellow, orange and red fruits and vegetables. These go by names such as flavonoids, carotenoids, lutein and lycopene. Aim for three or more cups of colorful fruits and vegetables a day.
There is no need to limit night shade vegetables, such as potatoes, tomatoes and eggplants. Research does not back up claims that these vegetables aggravate arthritis.
INCLUDE FOODS WITH FIBER, SUCH AS LEGUMES AND WHOLE GRAINS:
The fiber in these foods, along with minerals such as magnesium, iron, zinc and selenium increase the anti-inflammatory score. Add beans to hearty soups and eat more meatless meals containing lentils, tofu, split peas, brown rice and whole wheat pasta. Strive to substitute whole grains for processed white flours or rice. Aim to eat beans or peas at least three
times per week.
INCREASE FOODS CONTAINING OMEGA-3 FATTY ACIDS OR THEIR PLANT PRECURSORS: Fatty
fish, such as salmon, tuna, sardines and trout are plentiful in the fatty acids DHA and EPA that help fight inflammation. The body has the ability to convert fatty acids from flaxseed, chia seeds, walnuts and canola oil into DHA and EPA.
Strive to eat fatty fish at least two times per week. Add seeds to cereal, salads, yogurt and baked goods.
SEASON DISHES WITH A VARIETY OF SPICES AND AROMATIC VEGETABLES:
These foods, such as ginger, turmeric, garlic and onions, add polyphenols and organosulphur compounds that fight inflammation. Use such ingredients in soups, stews, roasted vegetables and stir-fries.
ENJOY UNSWEETENED TEA:
Both black and green teas contain antiinflammatory chemicals. In moderation, caffeine and alcohol increase the anti-inflammatory score of the diet as well.
While fine tuning the diet, cut back on animal fats, highly processed foods and an overconsumption of foods and beverages sweetened with sugar. These items likely lead to inflammation.
Gradually make changes to improve your total diet. The best way to include anti-inflammatory compounds is through food. Before taking antiinflammatory compounds in supplement form, first check with your medical provider. Some compounds may interfere with medications, such as blood-thinners.