Prevention of Inflammatory Disease with Food
Inflammatory Foods and Foods as Anti-Inflammatories
Inflammation can be “classical” which is usually associated with pain. This can result from an overactive immune system seen in disorders such as rheumatoid arthritis or irritable bowel syndrome. However, it can also be “silent”. Silent inflammation can occur for years without signs and symptoms. Dr Barry Sears in the article “Silent Inflammation” published in the May 2005 edition of Nutraceuticals World magazine states, “the root cause of many of the major chronic diseases is inflammation…”
Anti-inflammatories, such as nutritional and lifestyle factors, may prevent inflammatory disease due to chronic inflammation from occurring.
Many conditions including depression, pain, heart disease, cancer, fatigue, gastrointestinal problems, obesity, skin complaints, and breathing problems are linked to inflammation, and may be termed inflammatory disease. According to Michael Ash (BSc. DO. ND.) in the Australian National Seminar Series 2006 for BioCeuticals “Dousing the Flames-Pain and Inflammation” there are very few clinical or functional conditions that do not have an element of inflammation associated with them.
Chronic Inflammation Leads to Chronic Disease
When a harmful substance, for example a bee sting, attacks the body, it will produce a local inflammatory response – redness, swelling, heat, and pain. This produces the release of white blood cells and a variety of inflammatory mediators to deal with the “insult” and prevent further damage. If the person is allergic to bee stings, for example, the body produces a larger, systemic reaction, releasing mediators, such as ones called cytokines, prostaglandins, and leukotrienes. Ongoing chronic inflammation induces constant release of mediators such as cytokines.
Inflammation is important for recovery and healing. Both pro- and anti-inflammatory mediators are always acting to keep inflammation in balance. However, if the inflammatory process is chronic then inflammation can lead to tissue damage and disease.
Inflammatory Foods Promote Inflammatory Disease
In the 2005 article by David P. Rankel and Adam Rindfleisch “Inflammation: Nutritional, Botanical, and Mind-Body Influences” published in the Southern Medical Journal, volume 98, issue 3, they state the following are inflammatory foods and may promote inflammatory disease:
- Food with high saturated fat content, such as animal products and dairy products
- Foods with high omega 6 fatty acid content and low omega 3 fatty acids, such as partially hydrogenated oils, margarine, corn, cottonseed, grapeseed, peanut, safflower, sesame, soybean, and sunflower oils
- Foods with a high glycaemic load, such as bagels, English muffins, baked potatoes, instant rice, rice and corn cereals
- Food with high allergy potential, such as dairy products, wheat, and eggs.
These inflammatory foods can increase the production of inflammatory mediators, free radicals, and antibodies. The foods with high allergy potential may also increase the intestinal permeability, allowing larger allergenic proteins to enter the bloodstream triggering a further immune response and potential increase in inflammatory disease.
Factors Classed as Anti-Inflammatories
David P. Rankel and Adam Rindfleisch reviewed some of the factors shown to be anti-inflammatories:
- Foods with high omega 3 fatty acids content, such as cold water fish, flax seeds, walnuts and green leafy vegetables
- Foods containing high levels of antioxidants, such as vegetables, citrus fruits, garlic and onion, and black teas
- Spices, in particular, ginger, garlic, rosemary, turmeric, oregano, cayenne, clove, and nutmeg
- Anti-inflammatory herbs, such as feverfew and boswellia
- Low glycemic index foods and glycemic load foods
- The Mediterranean diet
- A low stress lifestyle
These factors may reduce and inhibit production of inflammatory mediators and pathways, and decrease free radical levels, thereby the risk of inflammatory disease.
Over time, chronic inflammation may lead to chronic disease. Lifestyle choices can prevent the progression of inflammation disease, simply by improving nutrition with anti-inflammatories, maintaining an appropriate weight, exercising, and minimising stress.
References:
Haslett, C., Chilvers, E. R., Boon, N. A., Colledge, N. R., & Hunter, J. A. A. (Eds.). (2004). Davidson's Principles and Practice of Medicine (19th ed.).
Omega 3 Fatty Acids are Anti Inflammatories
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