At the moment, There are a lot of rumors around the term “inflammation”. From new scientific discoveries to celebrities and social media influencers, it seems that everyone is talking about this important bodily process and its possible impact on our health.
“Inflammation” is a special term that you may have seen too. This is an age-related increase in persistent sluggish inflammation in the blood and tissues, which is a strong risk factor for many conditions and diseases.
So, Can an anti-inflammatory diet reduce inflammation? Let’s see.
When our body is injured or facing an infection, Activates defense mechanisms to protect yourself. It does this by instructing our cells to fight off the invader. This fighting process causes inflammation, which is often manifested by swelling, redness, and pain.
Short term, Inflammation is a sign that your body is healing, whether it’s a knee injury or a cold.
If the inflammation persists for a long time, it is called “chronic”.. This may indicate health problems such as arthritis, heart disease, diabetes, dementia, or other autoimmune diseases.
9 signs and symptoms Chronic inflammation can last from several months to several years and include:
1. Constant pain
2. Chronic fatigue or insomnia
3. joint stiffness
4. Skin problems
5. Elevated blood markers (such as C-reactive protein)
6. Problems with the gastrointestinal tract (constipation, diarrhea, acid reflux)
7. Depression, anxiety and mood disorders
8. Unintentional Weight Gain or Loss
9. Frequent colds or flu.
The relationship between food and inflammation is well known. All in all, certain food components can activate the immune system by producing pro-inflammatory cytokines (small proteins important for cellular signaling) or by reducing the production of anti-inflammatory cytokines.
“Pro-Inflammatory Diet” this can increase inflammation in the body in the long run. These diets are typically low in fresh foods such as fruits, vegetables, and whole grains and high in commercial baked goods, fried foods, added sugars, and red and processed meats.
Instead, an “anti-inflammatory” diet This is due to less inflammation in the body. There is no single anti-inflammatory diet.. Two generally accepted and fact-based examples: The Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) diet.
Anti-inflammatory diets usually include the following items:
1. High in antioxidants. These compounds help the body fight off free radicals, or unstable atoms, which are linked in large quantities to diseases such as cancer and heart disease. The Best Way to Consume Antioxidants is to eat plenty of fruits and vegetables. Research shows that frozen, dried, and canned fruits and vegetables are just as healthy as fresh ones.
2. High content of “useful” unsaturated fatty acids. Monounsaturated fats and omega-3 fatty acids found in fish (sardines, mackerel, salmon and tuna), seeds, nuts and vegetable oils (olive oil and linseed oil)
3. High in fiber and prebiotics. Carrots, cauliflower, broccoli, and leafy greens are good sources of fiber. Prebiotics promote the growth of beneficial microorganisms in our intestines. and they can come from onions, leeks, asparagus, garlic, bananas, lentils, and legumes.
4. Low in processed foods. They contain refined carbohydrates (cakes, pastries, sugary drinks, fried foods, and processed meats).
Exists mixed evidence on the role of anti-inflammatory diets in the management of rheumatoid arthritis pain. A recent 2021 systematic review (in which researchers combine and scrutinize available data on a topic) found that Following an anti-inflammatory diet likely results in significantly less pain in people with rheumatoid arthritis compared to other diets.
However, all 12 studies included in the review had a high risk of bias. probably because people knew they were eating healthy food, therefore, our confidence in the evidence was low.
Inflammation plays an important role in the development of neurodegenerative diseases such as Alzheimer’s disease and its associated dementia. and evidence suggests that anti-inflammatory diets may help protect the brain.
A 2016 review found that An anti-inflammatory diet may protect against cognitive decline and dementia but larger randomized controlled trials are needed. The 2021 study followed 1,059 people over three years and studied their diet. They reported that those who followed a more pro-inflammatory diet had a higher risk of developing dementia.
Inflammation has also been linked to mental health, with people on a pro-inflammatory diet reporting more symptoms of depression. Diet is the cornerstone of lifestyle approaches to anxiety management and mental health.
More generally, a 2021 review article reviewed recent research related to anti-inflammatory diets and their impact on reducing inflammation associated with aging. Found out that Compounds commonly found in anti-inflammatory diets can help alleviate inflammation caused by illness and unhealthy diets.
A favorite on social media and on the vitamin shelves, Turmeric is touted for its anti-inflammatory properties. They are associated with a special compound called curcumin. which gives turmeric its characteristic yellow color.
Research shows that curcumin can act as an anti-inflammatory agent in the body, but high-quality human clinical trials are lacking. Most of the existing research has been done in the laboratory using cells or animals. Thus, it is not clear how much curcumin is needed to see anti-inflammatory properties, or how good. we soak it up.
All in all, Adding Turmeric to Your Food May Benefit Your Bodybut do not rely on it to prevent or cure disease on your own.
Inflammation is a major link between diet and many health conditions.
Following an anti-inflammatory diet is considered safe because it can support health and prevent future chronic diseases.. If you’re looking for personalized nutritional advice or an anti-inflammatory eating plan, your best bet is to speak with a Registered Dietitian Practitioner.
*Lauren Ball, Professor of Public Health and Wellbeing, University of Queensland
**Emily Burchnutritionist, researcher and professor at Southern Cross University