Inflammation. What is it? Why is it important? And what are some foods to know?

I am almost positive everyone reading this has heard of inflammation…whether or not you actually know what it is or what I means, I’d be willing to bet you don’t. That’s okay, that’s why I’m writing this. I do this for you, so read the blog…learn something!

There is a long technical way to describe what an inflammatory response is that would make me sound very smart that includes pattern recognition receptors (PRRs), pathogen-associated molecular patterns (PAMPs), danger-associated molecular patterns (DAMPs), and microbe-associated molecular patterns (MAMPs), and signaling pathways which prompt nuclear factor-KappaB (NF-kB) that control inflammatory cytokines. But honestly, for you reading this none of that matters and frankly its sort of boring. What you need to know is this, inflammation is your body’s response to something. Generally, there are several classic symptoms that are associated with inflammation; pain, heat, redness and swelling. Extreme situations would be a broken bone, torn tendon, a bad concussion, contusion, or laceration. All these more extreme scenarios, and if you’ve experienced any of these you know this to be true, it can be difficult to move, speak, or even think.

Another thing I’d be willing to bet you didn’t know is there are two types of inflammation. Acute & chronic. Acute inflammation will last only a short while and usually resolves itself within few days to a week. In other words, you are fine. Chronic inflammation is much more sinister. By the name I’m sure you can guess its long lasting, but it is also neither easily resolved nor is it quickly reversed. Inflammation can be driven through many accumulating factors and if it is chronic, can be the main driver of diseases that are now frightening prevalent throughout the globe and whose incidence is on the rise. Cancer, cardiovascular disease, diabetes and Alzheimer’s are all examples of the type of disease I am speaking of.

The good news? Management and prevention of inflammation is well within your control. The reason why though it goes unnoticed for so long is because its typically low grade, tissue specific, simmering inflammation. As in, you aren’t necessarily going to notice it really effecting you until its manifested into something much, much more serious. As stated before there are many factors that play a role in inflammation; dietary additives and preservatives, stress, “Westernized diet”, and lack of physical activity. There are more but those I just listed are all primary drivers and all well within your control.

Now that you have an idea of what inflammation is, the types, and what it can lead to, let’s talk food. First the bad. If the term “Westernized diet” didn’t immediately click, think about what the typical American eats daily. A consumption of prepackaged processed foods, refined grains, high amounts of sugar and unhealthy fats. Here is a quick example of what a day of meals looks like on a “Western diet”: a sugary cereal or a breakfast pastry in the morning, fast food options like a burger or fried chicken sandwich with fries, and for dinner more processed meats like sausage or pepperoni on a pizza all topped with high-fat cheese. Throw in some chips for a snack, maybe a candy bar and some ice cream after dinner & there you have it. Think to yourself, how many times have you had almost that exact line up as your meals in a day? Now I am not someone who says NEVER EAT THOSE THINGS OR YOU WILL DIE!! Not at all. In fact, for most people that is damn near impossible. What I am telling you is to show some self-restraint and understand if you do choose to eat that way consistently, its not a matter of if you will eventually develop some sort of chronic disease it’s a matter of when. Everyone once and awhile its okay to have a little fun and indulge…but do yourself a favor & do so infrequently at the most.

Now for the good. I am going to give you some general advice and then name some specific foods/ingredients to include. Firstly, antioxidants are hugely important. Some antioxidants are produced endogenously, while others must be obtained via your diet. Antioxidants prevent, intercept and repair the effects of oxidation and cellular damage, meaning they fight inflammation. Next, and this is just more general advice that I am sure you’ve heard before, a diet full healthy fats like PUFAs which can be found in fish, fruits, vegetables and whole grains is highly recommended to fight against inflammation.

And now for some specifics. Some examples of dietary antioxidants are vitamin E, C, carotene, ubiquinone, flavonoids and selenium. Berries such as strawberries, raspberries, and blueberries are all great sources of antioxidants. Additionally, kale, dark chocolate, and pecans are all great sources of antioxidants. Foods rich in vitamin eat would be nuts, seeds, vegetable oils, and green leafy vegetables. Extra virgin olive oil has been a trademark of anti-inflammation diets for years. Turmeric is too known to have anti-inflammatory and antioxidant effects within the body, as well as reducing neuroinflammation. If you don’t know some examples of high fiber foods, look for whole grain breads in the grocery store or even such other foods like plantains or sweet potatoes. If you do not like fish there are some great n-3 PUFA supplements out there or you can obtain this healthy fat from leafy greens, flaxseeds and walnuts. If you read “flavonoids” and had no idea what I was talking about, think citrus fruits like oranges, red cabbage, onions, kale, green or black tea, and red wine. Ubiquinone or otherwise none as Coenzyme Q10, is a fat-soluble compound that can be found in oily fish, whole grains and organ meat. Additionally, there are great Q10 supplements out there. And lastly, if selenium threw you off, think meat/poultry, seafood, whole grains and eggs.

The goal of this blog was to make you aware of the importance of understand what inflammation is, why its important, and what types of foods to eat to ensure you are giving your body the best change to fight manage it. As always, if you ever want to learn a little more don’t hesitate to shoot me a message!