Anti-inflammatory diet

Inflammation is one of the bodys natural ways of protecting itself.

Inflammation is one of the bodys natural ways of protecting itself. This response is triggered by physical or chemical agents,or disease-producing organisms or chemical reactions that help to fight infections,irritation,injury or stress. Inflammation is usually characterised by heat,redness,swelling and pain at the injury site.

Although painful,inflammation is usually a healing response. However,sometimes inflammation may proceed to a chronic lingering state,where it can predispose one to conditions such as arthritis,metabolic syndrome,coronary artery disease,multiple sclerosis and cancer.
There are several causes for inflammatory response in the body. These include unhealthy diets,chronic infections,disease conditions,injury,and irritation. Inflammation generates free radicals,which can cause cellular damage and oxidative stress,leading to an imbalanced immune response.

Diets with high glycemic index carbohydrates refined starches and sugars,fats hydrogenated saturated fats and trans-fatty acids and red meat have been positively associated with inflammation. Diets poor in natural antioxidants,phytochemicals,fibre and omega-3 fats found in fish and mustard seeds have also been shown to be pro-inflammatory.
Inadequate intake of omega-3 fats and phyto-chemicals contributes to initiation and progression of arthritis. Several studies have found that fish oils contain compounds that help reduce reliance on anti-inflammatory drugs and are now an integral component of therapy for arthritis.

Cancer too can result from long-term inflammation,often due to chronic infection or irritation. This increases formation of free radicals which can be neutralized by an abundance of anti-oxidants through a good diet. A poor diet can increase the burden on the body and promote free radical generation.

Inflammation is the starting point of heart disease. Elevated levels of C- reactive protein CRP,a protein released in response to acute injury,infection,or other inflammatory stimuli,is an independent risk factor for a threefold increase in heart attacks and a two-fold increase in stroke. Inflammation is the process in which fatty deposits called plaque build up in the inner lining of arteries. Elevated levels of CRP have been associated with smoking and obesity,and lower CRP levels are found in people who are physically active.

Besides ingestion of particular macronutrients,increased caloric intake causes a shift towards oxidative stress and inflammation,which in turn,leads to metabolic syndrome by reducing insulin sensitivity. Studies have reported that weight loss achieved through different diet programs and exercise results in decreased levels of inflammation.
Other components of food which have been found to lower inflammation are essential nutrients such as vitamin C,D,E,prebiotics and probiotics.

Clear evidence establishes that a good diet helps reduce inflammation. Choose healthy sources of carbohydrates such as whole grains,good fat such as fatty fish,nuts,seeds and cold-pressed oils,proteins such as pulses,legumes,lean meat,low-fat dairy and dairy products and soy,vitamins,minerals and phyto-chemicals fruits and vegetables.
Quantity of fat intake,and the sources and type of dietary fat play a crucial role in modulating inflammation and preventing several chronic diseases.

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Soy and soy products have also been found to be beneficial due to their isoflavone content. One to two glasses of red wine in a day has been associated with reduced inflammation.
The Mediterranean diethigh in oleic acid from olive oil,fibre and antioxidants from fruits,vegetables,nuts and red wine,represents a good diet. This may help to explain lower inflammation and corresponding coronary artery disease among the Mediterranean population.