Mediterranean diet may help reduce inflammation.
Inflammation is a diagnosis and buzzword that frequents the nutrition and wellness space. The words “inflammation” or “inflamed” are used often as descriptors for a particular state of soreness, discomfort or imbalance related to bodily stress. In scientific literature, inflammation is a broad term that applies to a variety of inflammatory processes. Even though it’s loosely defined, it’s becoming increasingly difficult to peruse a medical journal without reading a study about how inflammation plays a role in yet another disease process. I want to provide greater clarity, so when you see or hear the word being thrown around, you know what it means — and what to eat to prevent it.
For a very brief history lesson, we’re taking it back to the first century. During the classical era, Roman philosopher Celsus defined the inflammatory process by documenting the four cardinal signs of inflammation: redness, warmth, pain and swelling. Derived from the term “flame,” inflammation owes its name to the presence of warmth and redness — two of the most telltale signs that an inflammatory process is in action. When someone sprains their ankle, we see swelling and redness and describe the ankle as being inflamed.
Today, the blood biomarker C-reactive protein defines the presence of inflammation. During clinical assessment, even modest CRP elevation can be indicative of low-grade inflammation. If the individual with the sprained ankle had their CRP levels tested, it would likely read high and go back down as the ankle heals. Persistent low-grade inflammation is at the basis of most diseases centered around metabolic syndrome, which is characterized by some combination of excessive body weight, impaired blood sugar, high blood pressure and buildup of arterial plaque. These signs and symptoms significantly increase risk for chronic diseases such as Type 2 diabetes, cardiovascular disease, certain cancers and neurodegenerative conditions.
Like stress, inflammation is essential for survival, as long as the inflammatory response is protective. If the inflammatory response is too strong, it overactivates the body’s stress and immune reactions, which causes collateral damage. Think about exercise: When you take on a tough workout, you are putting yourself under a healthy and productive amount of stress. This stress elicits a bodily response that makes you stronger, more fit, mobile and prepared to handle your next challenging workout. But if you over exercise and overstimulate this stress response, you will likely feel sore more easily and increase the risk of becoming ill or injured.
The inflammatory response is triggered to help ill or injured tissue return to a normal, healthy state of homeostasis. The immediate goal is to remove any offending agents and restore the integrity of the affected system. After the immune system is activated, the body’s response varies depending on the condition and affected part of the body. Inflammation from a burn will manifest differently than inflammation that stems from metabolic malfunction. This is partially why it can be difficult to
“treat” inflammation.
Most chronic inflammatory diseases, especially those related to metabolic syndrome, have been linked to diet. Modifying nutrition intake has been shown to prevent, delay or heal such conditions. An immune-protective and anti-inflammatory eating pattern is inherent in the Mediterranean diet. Voted overall best “diet” of 2021, the Mediterranean diet is not your average lose-weight-fast diet. Rather, it’s an eating pattern supporting a lifestyle that will protect your body from unhealthy amounts of stress and arm you with the defense you need to fight inflammation and disease. The Mediterranean eating pattern emphasizes making plates as colorful as possible with antioxidants and phytonutrients packed in vegetables and fruits, fiber in whole grains, plant-based nuts, seeds, beans, legumes, seafood, poultry, olive oil, and enjoying resveratrol in the grapes of red wine.
Houston is fortunate to have its very own Mediterranean diet expert, Pam Fullenweider, a culinary registered dietitian and owner of Fully Mediterranean. Fullenweider says a great starting point to decrease overall inflammation is to make sure half your plate consists of fruits and vegetables at every meal.
The Mediterranean diet is sustainable since the eating pattern is “nutritious, delicious, prevents disease, keeps weight in check and allows for a glass of wine,” she says. When I asked about her favorite part of the Mediterranean eating pattern, she said that in addition to contributing to proven health benefits, the food tastes incredible. Visit Fullenweider website, fullymediterranean.com, to find recipes and resources, such as her cooking classes. You can find her on social media at @fullymediterranean.
When diving into the research on anti-inflammatory nutrition, the Mediterranean diet comes up repeatedly as the superior eating pattern associated with lower blood concentrations of inflammatory markers such as CRP. But that’s not all you’ll find. Low vitamin D, low fiber, low omega-3 intake and poor gut health are linked with inflammatory and metabolic diseases. Eating in line with the Mediterranean pattern provides the food foundation to combat these nutrition concerns; fruits, vegetables and most plantbased foods are rich in fiber and contribute to the growth of healthy gut bacteria. Protective omega-3s and vitamin D can be found in many types of seafood, particularly in oily fish such as salmon. The Mediterranean eating pattern makes it easy and tasty to correct such nutrition deficiencies.
Though the process of inflammation can be complex and hard to follow, the Mediterranean eating pattern is not. With an emphasis on long-term, lifestyle nutrition habits, the Mediterranean diet has been proven to provide systemic anti-inflammatory effects that help minimize stress and maximize taste, enjoyment, and well-being.
Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.