Is your Diet causing Inflammation?

Food is the primary source of nutrition. The type of food you eat can make or break your body. This is not about eating unhealthy food once in a while, but making a poor diet an everyday choice is harmful

to your health. Daily consumption of unhealthy foods leads to inflammation within the body. Inflammation occurs when your body tries to fight off any perceived danger. Developing a fever in a case of the flu is inflammation; having an upset stomach or diarrhea after eating bad food is inflammation. Inflammation is the body’s protective mechanism against harm and resolves on its own within a few days, but when this inflammation becomes chronic, that's when it is bad. In chronic inflammation, the body begins to harm itself, and this inflammation goes on for months to years. Chronic inflammation is the causative factor for several diseases. Several autoimmune diseases, like Rheumatoid Arthritis, Ulcerative colitis, Crohn’s disease, etc., stem from chronic inflammation. It also increases the risk for Cardiovascular diseases, metabolic disorders, Alzheimer's and dementia, and Cancers as well. Today, there is a significant increase in inflammatory and autoimmune diseases all around the World, and diet, along with chronic stress, exposure to toxins, lack of physical exercise, and sedentary lifestyle, are the reasons for it.

Diet is an important area to focus on when trying to avoid chronic inflammation. All processed foods can cause inflammation. They alter the microbiome (bacteria of the gut), and this can lead to activation of the immune system, and chronic activation leads to chronic inflammation and autoimmune diseases.

Foods that may lead to inflammation include (1) -

● Food rich in added sugar - sodas, packaged juices, baked goods, desserts like cookies, brownies, ice creams, etc., sugary breakfast cereal, candies, chocolates, ketchup, dressings, etc. It is important to read the list of ingredients of all packaged food, as sugar is present in most of the food items that you would not expect.

● Refined carbohydrates - These are the foods that are processed, and most of the fiber is removed from them. Fiber helps with better blood sugar control, feeling full, and promotes healthy bacteria of the gut. Without fiber, the food digests quickly, leading to a glucose spike, a feeling of hunger shortly after eating, and it doesn't nourish the bacteria of the gut. Refined carbohydrates include- White bread, white rice, pasta, pizza, waffles, french fries, chips, noodles, cereals, bagels, and pastries.

● Red meat and processed meat

● Fried foods

● High salt foods

● Ultra-processed food (food that you cannot prepare at home)

● All kinds of quick and convenient food

● Alcohol

So if we avoid the above-mentioned foods to avoid inflammation, what do we replace them with? There are several anti-inflammatory foods and foods rich in antioxidants that help with healing the body and reducing chronic inflammation. These foods, when combined with a good lifestyle, stress management, and exercise, can do wonders in healing chronic inflammation.

Anti-inflammatory foods include (2) -

● Olive oil

● Tomatoes, Onion, and garlic

● Citrus fruits - like oranges, lemon

● Berries - like blueberries, strawberries, cherries

● Nuts - almonds, walnuts

● Seeds - flax seeds, pumpkin seeds, sunflower seeds

● Lean protein- chicken and fish (fatty fish like Salmon,

Mackerel, Tuna, Sardines)

● Beans, Lentils

● Avocados

● Colourful fruits and vegetables - rich in anti-inflammatory

polyphenols

● Green leafy vegetables

● Fruits, vegetables, and whole grains - wheat, oats, etc.

● Dark chocolate and coffee.

In general, following a Mediterranean diet rich in fruits, vegetables, nuts, seeds, whole grains, proteins, and not frying foods is healthy and anti-inflammatory. In addition to this, Turmeric, Vitamin C supplements, Coenzyme Q10 supplements, and Omega-3 fatty acids supplements also help with reducing inflammation.

Diet and Nutrition impact our growth and development even before we are born. The mother's nutrition impacts the growing baby in the womb to a great extent. Thus, it is important for pregnant women to take a diet rich in fruits, vegetables, and protein, and to avoid processed food and food rich in sugar to ensure optimal nutrition for the development of the growing baby. Even after birth, nutrition is very important for babies. Avoiding salt and sugar in the first year is extremely crucial. Sugar should be avoided in babies for as long as possible. Studies have shown that delaying sugar consumption in babies for as long as possible (at least 3 years) is shown to improve long-term health significantly and reduce the risk for metabolic disorders and inflammatory conditions. (3)

Food also impacts your mood, emotions, and energy levels. You may have noticed feeling lethargic and sleepy after having a huge meal rich in carbs, or feeling tired midday after having a sugary breakfast, or feeling active and fresh after having a balanced meal with vegetables, proteins, and whole grains. Food impacts our short-term energy levels, mood, and long-term health.

This is not a one-day or one-week thing; it is essential to make healthy food a daily diet and lifestyle for the long term to achieve its anti-inflammatory effects and reduce the risk of metabolic diseases, cardiovascular diseases, autoimmune and inflammatory conditions, and improve long-term health and quality of life.

REFERENCES -

1) Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review - Marta Tristan Asensi - Nutrients, 2023.

2) https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

3) Exposure to sugar rationing in the first 1000 days of life protected against chronic disease - Tadeja Gracner et.al - Science - October 2024

Assessed and Endorsed by the MedReport Medical Review Board