Welcome back to our blog series on chronic inflammation! Up to this point, we’ve chatted about what inflammation is, then followed up with why chronic inflammation happens, then dove into ways to manage chronic inflammation through exercise, sleep, and stress management. Today we are going to be talking about food and nutrition to help manage chronic inflammation. What we consume (or what we lack) can contribute to chronic inflammation – and can also be a powerful tool to help manage inflammation!

            As a reminder, chronic inflammation occurs when our immune system is working overtime and begins to undermine our health, leading to tissue damage and development of an array of chronic conditions like cardiovascular disease. Prolonged and deleterious chronic inflammation is typically a slow burn with more than one factor contributing, including the foods we do or do not eat.

            There is no shortage of dietary information available in the media and other sources, which makes it particularly daunting to determine a nutritional path that makes sense for each one of us. Share a meal with co-workers or open up a news feed and you are bound to learn about a new food trend or diet. Choosing how and what to eat is a personal challenge; some dietary changes may work well for one person, but may not work well at all for you. It is important to remember that everyone’s body is unique and its own ecosystem that requires different nutritional needs. The following is general advice relevant to inflammation – but we encourage everyone to consult with a healthcare professional before making any major changes to your diet.

            There are certain foods that are known to trigger or contribute to chronic inflammation and having awareness of them can help you make informed decisions on how your food intake may be contributing to both inflammation or pain. Some foods are known as “pro-inflammatory.” They can cause the body to release cytokines which activates the immune system to perpetuate inflammation. Here is a list of some common pro-inflammatory foods we might consume:

1. Sugar and high-fructose corn syrup: In excess, sugar and high-fructose corn syrup can lead to insulin resistance, release pro-inflammatory cytokines in the body, such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), and cause the body to produce Advanced Glycation End Products (AGEs). All of these can lead to systemic inflammation.
2. Refined carbohydrates: Foods containing refined grains, such as white bread, pasta, and white-flour pastries, can cause spikes in blood sugar levels, leading to inflammation.
3. Trans fats and Saturated fats: Trans fats are commonly found in fried foods, baked goods, and processed snack foods. Consuming high amounts of saturated fats, found in animal products such as meat and dairy, can also increase levels of inflammatory markers in the body. Both of these types of fats can activate the immune system to produce inflammatory biomarkers.
4. Processed and packaged foods: Many processed and packaged foods contain high amounts of sugar, salt, and saturated fats which can promote inflammation.
5. Alcohol: Consuming excessive amounts of alcohol can lead to inflammation in the liver and other parts of the body. Alcohol can increase the permeability of the gut lining, allowing certain substances to enter the bloodstream that will trigger an immune response.
6. Red and processed meats: Consuming red and processed meats, such as beef, bacon, and sausage has been linked to increased levels of inflammatory markers.

            Other foods are known to help reduce inflammation. In some cases, swapping out “pro-inflammatory” foods for “anti-inflammatory” foods can help to reduce chronic inflammation. Here is a list of foods that are known to be anti-inflammatory:

1. Foods rich in vitamins and minerals: Fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help reduce inflammation. Some examples include berries, leafy greens, citrus fruits, tomatoes, and peppers. Certain vitamins and minerals, such as vitamin C and selenium, found in fruits, vegetables, and nuts, have also been shown to have anti-inflammatory effects.
2. Fiber-filled foods: Whole grains such as brown rice, quinoa, and whole-wheat bread are high in fiber. Fiber can help to reduce inflammation by supporting the growth of bacteria in the gut that can help to produce anti-inflammatory compounds.
3. Unsaturated fats: Examples of unsaturated fats include fish such as salmon, tuna, and sardines that are rich in omega-3 fatty acids, which have anti-inflammatory properties. Nuts and seeds such as almonds, walnuts, and chia seeds are rich in unsaturated fats and antioxidants that can help reduce inflammation. Olive oil is an example of fat that contains anti-inflammatory compounds called polyphenols.
4. Herbs and spices: Certain spices like turmeric contain a compound called curcumin, which has anti-inflammatory properties. Spices like rosemary and ginger may also provide anti-inflammatory benefits.

            As you have probably come to realize reading thus far in this blog series, there are a multitude of factors that can contribute – or mitigate! –  chronic inflammation, only one of which is the way we feed ourselves. It’s important to note that chronic inflammation is a complex condition, and its causes and treatments vary from person to person. Consulting with a healthcare professional or registered dietitian can help identify individualized approaches to reduce chronic inflammation through diet and lifestyle modifications.

            Here at Beacon PT, we are here to support you in living a lifestyle that works for you and reaching your fullest potential. Please reach out and let us know how we can best support you in your journey to feeling better!

Sources:

1. Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines. 2021 Jul 30;9(8):922. doi: 10.3390/biomedicines9080922. PMID: 34440125; PMCID: PMC8389628.
2. Fritsche KL. The science of fatty acids and inflammation. Adv Nutr. 2015 May 15;6(3):293S-301S. doi: 10.3945/an.114.006940. PMID: 25979502; PMCID: PMC4424767.
3. Harvard Health Publishing. “Foods that Fight Inflammation.” Accessed March 31, 2023. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation.
4. American Heart Association. “Inflammation and Heart Disease.” Accessed March 31, 2023. https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/inflammation-and-heart-disease.