Inflammation 101: From Nutrition To Mental Health

There Are Different Types

“There are two types of inflammation, and both present themselves in very different ways. Acute inflammation is normally very obvious – for example, if you cut your finger, your body will react by sending blood cells to the area to heal the wound. The wound will temporarily become red, swollen and painful until your body gets on top of things. Chronic inflammation, however, is like a wound on the inside of the body that never heals. It’s a fire that needs to be put out, but many people don’t even know it’s there. Triggered by food, stress, viruses, alcohol and free radicals, the signs of chronic inflammation are varied and can be vague but include fatigue, brain fog, low mood and energy, headaches, bloating, tummy pain, heartburn, acne, rosacea and eczema, among others.” – Dr Johanna Ward, GP & functional medicine doctor 

The Consequences Can Be Severe

“78% of deaths worldwide are linked to non-communicable diseases which stem directly from chronic inflammation. Chronic inflammation ‘turns on’ our weak genes and causes everything from cancer to Parkinson’s disease. These diseases tend to be genetic, which means the ‘bad’ genes some of us carry are triggered when we suffer from chronic inflammation. You cannot make your ‘bad’ genes disappear by following a healthy lifestyle, but you can switch them off by lowering inflammation levels.” – Yalda Alaoui, founder of Eat Burn Sleep

Your Gut Plays A Part

“When we talk about chronic inflammation, nutrition is vital. Many of us have a leaky gut, which means particles of food seep into the bloodstream; the body sees these as foreign pathogens and creates inflammation to fight them off. When we eat inflammatory foods, the inflammation in the body becomes chronic as the body is constantly fighting. Moreover, 70% of your immune system lives in your gut, so it makes sense that chronic inflammation can lead to diseases such as PCOS, IBS, psoriasis and arthritis. Mental health is also important as the vast majority of our neurotransmitters are located in the gut, so when you experience stress, this negatively impacts your gut flora, triggering further inflammation.” – Yalda 

It’s Closely Linked To Stress

“Stress is a major factor in chronic inflammation as stress turns on the sympathetic nervous system, which raises cortisol and adrenaline levels, and switches off the parasympathetic nervous system, which is responsible for digestion and immunity. In a nutshell, chronic stress can lead to chronic inflammation.” – Yalda 

If You Can, Go Natural

“When it comes to food, eat from the bottom of the food chain – if in doubt, aim to eat food that comes from the earth and not from a lab. The less processed a food is, the less inflammatory it is. Fill up your plate with colourful, plant-based foods such as leafy greens, sweet potatoes, carrots, peppers, avocados, mushrooms and berries, which are all potent anti-inflammatories. If you eat fish, focus on fatty, omega-3-rich fish like wild Atlantic salmon, mackerel and sardines.” – Johanna 

… And Avoid Anything Processed

“The most inflammatory group of foods are convenience foods, which often contain damaged fats, emulsifiers, preservatives, high fructose corn syrup, and hidden salts and sugars. The main foods to avoid are fast and deep-fried foods, processed meats (think pepperoni, ham meats and sausages), refined carbs (including donuts, biscuits and pastries), high sugar foods (sweets, chocolate, soft drinks, cakes and cereals) and alcohol, which contains a toxin called acetaldehyde.” – Johanna 

Turmeric Is Worth A Try

“Turmeric contains curcumin, which is a potent anti-inflammatory agent. Studies show curcumin can inhibit the body’s inflammatory response. Studies also show it can help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance. Early research also suggests curcumin can help in the symptoms of depression and anxiety, as well as pain and function in those suffering from arthritis. I rate Nutri Advanced’s Curcumin Megasorb.” – Sana Khan, nutrition consultant and founder of Avicenna Wellbeing

Where Possible, Eat Less Meat

“Studies show a diet that is dominant in animal meat can be pro-inflammatory, rather than anti-inflammatory. Therefore, make an effort to cut back on your meat consumption, instead eating plenty of grains such as brown rice and quinoa; nuts and seeds; nutrient-dense vegetables; and omega-3s.” – Sana