Inflammation: A Boon or a Bane?

Inflammation: Useful but not Always Advantageous

Inflammation is the body’s way of healing itself when injured or exposed to any harmful substance. Its use is evident when the skin heals automatically after a cut or a new skin forms to replace the worn out one. Inflammation is a protective process which you are more familiar with than you assume but this is not always beneficial.

Chronic inflammation is the result of attack of the immune system on the body’s healthy cells leading to autoimmune diseases such as rheumatoid arthritis, states of immune deficiency including Crohn’s disease or skin conditions including psoriasis. Lurking chronic inflammation may also play a role in heart disease, diabetes and Alzheimer’s disease.

There is limited knowledge on the impact of certain foods on inflammation in the body. Proof exists that some food types can suppress inflammation while the quantity of food needed and the frequency during which these foods are to be consumed is unclear. Research proves the promising benefits of foods such as fatty fish, berries and tart cherry juice. Be cautious of false promotions and advertisements on anti-inflammatory miracles.

Nutrition science professionals uphold their view on overall good nutrition to promote the body’s immune system and provide antioxidants to reduce inflammatory stress. Get in touch with a nutritionist/dietitian at the website www.firsteatright.com, who can help you with choosing foods that can reduce inflammation and elevate immune function for your body type.

Fats can be healthy or unhealthy depending on the type of food taken. Omega-3 and omega-6 fatty acids are healthy fats that help to regulate membrane function and reduce inflammation. You can include foods made of these fats in a healthy diet plan. Avoid fats such as saturated fats and trans fat that increase the inflammatory process. Saturated fats are usually found in foods such as meats, butter, cream sauces and fried foods and trans fat is found in many processed foods.

Try out multiple foods and varieties instead of focusing on one specific so-called ‘superfood’.

​Eat Foods that Help to Reduce Inflammation
Be conscious of the food type consumed to reduce inflammation which is easy that you think.
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• Fill at least half your plate with fresh fruits and vegetables during mealtimes. Eat fresh, frozen or dried berries and cherries with a variety of colourful vegetables and leafy greens such as kale, chard, Brussels sprouts and spinach.
  
  
• Pick heart-healthy fats instead of the not-so-healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.​

Inflammation-Reducing Foods

Heart-Healthy Fats

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• Grains are divided into two types namely whole grains and refined grains. Always choose whole grains while taking care to avoid foods made of refined grains. For example, use brown rice instead of white rice; whole grain cereals for porridge and whole-wheat bread instead of white.
  
  
• Opt for plant-based sources of protein including beans, nuts and seeds.​
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• Avoid sugar or salt to season your food. Instead sprinkle fresh herbs and spices that are packed with flavour and antioxidant-rich punch.

Inflammation depends on the diet you consume, the quality and duration of your sleep along with other lifestyle factors.

​We can summarize clearly that chronic inflammation can be avoided by following a healthy lifestyle that includes proper diet, a healthy weight, adequate sleep and regular physical activity.