Inflammation

What is inflammation? 

Inflammation is the body’s natural response to heal injuries and fight off toxins or infections. It often appears as redness, swelling, heat, and pain at the affected site. There are two types of inflammation, acute and chronic. Acute inflammation occurs over a short period. If acute inflammation is not resolved it leads to chronic inflammation. When inflammation is limited to one area, it is known as local inflammation, but when it affects the entire body, it is referred to as systemic inflammation. Although inflammation is necessary for survival, chronic inflammation can lead to conditions such as heart disease [8]. 

What causes inflammation? 

Several factors can trigger inflammation, including injury, infections, and pathogens, but it can also result from poor diet and lifestyle choices. To aid in repair the body releases pro-inflammatory white blood cells, these cells however can damage healthy tissue [10][1]. When the inflammatory response does not resolve within a few weeks, it becomes chronic. Consistently consuming foods that promote inflammation (pro–inflammatory) can lead to chronic inflammation. 

Why is chronic inflammation dangerous?  

Chronic inflammation can lead to a wide range of diseases, with cardiovascular disease being one of the most concerning due to its high mortality rate. A key contributing factor to cardiovascular disease is atherosclerosis, which is driven by chronic inflammation [11]. This condition involves the buildup of plaque in the arteries which can gradually accumulate and restrict blood flow to the heart muscle, potentially leading to a heart attack. The buildup of plaque occurs due to a complex response of pro-inflammatory immune cells released due to factors such as lipid (e.g. Cholesterol) accumulation in the coronary arteries [9]. These cells release inflammatory signals, attracting more cells to the affected coronary area, contributing to plaque growth and instability. 

Inflammation is a contributing factor to many diseases including: [8] 

• Cardiovascular disease 
• Cancer 
• Diabetes mellitus 
• Chronic kidney disease 

How can I reduce inflammation?   

To reduce inflammation, diet and lifestyle changes are essential. Many foods help reduce inflammation (anti–inflammatory), but these are often lacking in the western diet, heavy in foods like burgers and sugary snacks. Adopting a healthier diet such as the mediterranean diet can be an effective way to lower inflammation. Additionally, quitting smoking and engaging in regular exercise can further help reduce inflammation.

What is a pro-inflammatory diet? 

A pro–inflammatory diet is one that triggers the inflammatory response in the body. Inflammatory foods include processed meats, high-fat dairy products, foods with artificial sweeteners refined sugars, as well as animal fats such as saturated fats [10]. 

What foods cause it? 

Unfortunately, there are many foods we enjoy that can cause inflammation.  

Some common pro–inflammatory foods: 

• Processed Meats: Deli meat, Bacon, Sausage, Pepperoni, Roast beef  
• High-fat dairy: Butter, Whole milk, Heavy cream, Cheese 
• Refined sugars: Brown sugar, Table sugar(sucrose), High fructose corn syrup 
  • Cookies, Brownies, Pies, Doughnuts
  • Candy, Sodas, Sports drinks, Ice-cream, Popsicles  
• Refined carbohydrates: (e.g., White bread, Bagels, white rice) 
• Fried foods: French fries, Fried chicken, Onion rings 
• Red Meat: Beef, Lamb, Pork 
  • Burgers, Steaks 

Understanding diet principles such as food labels and portions is important in making better dietary choices.

What is an anti-inflammatory diet? 

An anti-inflammatory diet, such as the mediterranean diet, is known to reduce inflammation [2]. The Mediterranean diet is a particular type of traditional diet from the countries near the Mediterranean Sea, such as Greece, Italy, France, and Spain. There is no standardized format for Mediterranean diets; instead, each country has its own culture and styles. In a study done on nearly 600 adult males, researchers found that those who more closely followed the Mediterranean diet showed lower levels of inflammation compared to those who followed the diet less strictly.

The mediterranean diet consists mainly of:

• Fruits, a wide variety of vegetables, bread, nuts, seeds, legumes, beans, and whole grains
• Healthy fats, olive oil, nuts, seeds 
• Poultry, dairy, fish, seafood, eggs, and red wine in moderate amount 

The mediterranean diet is rich in omega-3 fatty acids and polyphenols, which help with reducing inflammation. 

How lifestyle contributes to inflammation 

The lifestyle choices we make, such as smoking and being sedentary, can impact inflammation in our bodies. 

Sedentary Lifestyle 

A sedentary lifestyle, characterized by physical inactivity, is linked to increased inflammation. Research on nearly 290 adults found that reducing sedentary time can lower inflammation levels [1]. Engaging in regular exercise is an effective way to reduce systemic inflammation.  According to the 2019 ACC/AHA guideline on primary prevention, at least 150 minutes of moderate–intensity exercise per week is recommended.

To learn more about exercise and different exercise routines follow the link: CardyFit | Fitness & Exercise

Smoking 

Today it’s no surprise that cigarette smoking contributes to a range of diseases. Tobacco smoke contains over 6000 compounds, including harmful substances such as mutagenic, carcinogenic, and cytotoxic agents [1]. These agents damage cells and trigger an inflammatory response. Continued use of tobacco and elevated levels of toxins in the body can contribute to chronic inflammation. While quitting smoking can be challenging, it is strongly recommended for better health. 

For more information on smoking cessation follow this link: CardyFit | Smoking Cessation

Gut Microbiome 

The gut microbiome is a community of microorganisms that live in our intestinal tract. These microorganisms are helpful for maintaining gut health. An imbalance in the gut microbiome can cause inflammation in the gut and lead to systemic inflammation [1]. To support a healthy gut microbiome, it’s important to consume foods rich in probiotics and prebiotics [7]. Probiotics are live organisms that introduce beneficial bacteria into the gut, while prebiotics are nutrients that help these beneficial bacteria thrive and grow. 

Some prebiotic and probiotic foods: 

• Probiotic rich foods 
  • Kefir 
  • Yogurt (Check label for live & active cultures)
  • Sauerkraut 
  • Tempeh 
  • Kimchi 
  • Certain types of cheeses like cheddar and mozzarella
• Prebiotic rich foods 
  • Yogurt 
  • Banana  
  • Whole grains (e.g., Oatmeal, Quinoa, Barley)

For more information on prebiotics and probiotics follow this link: CardyFit | Prebiotics and Probiotics

Challenging but necessary 

Inflammation is necessary for us, but it has its time and place. The best way for us to regulate it naturally is to make better diet and lifestyle choices. Incorporating healthy foods such as those rich in omega-3 fatty acids, polyphenols, probiotics, while reducing pro-inflammatory options help reduce inflammation. Pairing a balanced diet with regular exercise and avoiding harmful habits like smoking are key steps to keep inflammation in check. 

It is challenging to change one’s diet and lifestyle habits, but it is necessary in the long run to reduce the risk of diseases. 

References