The evidence continues to mount that cutting down on inflammation reduces your risk for chronic diseases. Last week, we saw that healthy lifestyle habits help stave off inflammation and disorders such as Alzheimer’s disease, cancer, allergies, asthma, diabetes and depression. Monica Reinagel, author of “The Inflammation Free Diet Plan,” said diet is another key to defeating chronic inflammation.
Our bodies produce hormones called prostaglandins that regulate inflammation. Normally, some inflammatory hormones are needed to protect us from infections, injuries and cancer. But when our lifestyle and diet cause us to overproduce inflammatory chemicals, so the theory goes, we suffer the effects of chronic, excessive inflammation.
“Because the foods we eat are the primary cause of inflammatory imbalance, making changes to our diet is one of the most powerful things we can do to reduce excessive inflammation,” Reinagel said. The anti-inflammatory diet she recommends emphasizes antioxidant-rich vegetables, fruits and whole grains, while reducing refined flours, sugar, and saturated and hydrogenated fats.
In her book, Reinagel discusses a rating system she has devised to keep track of the effect on inflammation of various foods. Using a formula that takes into account more than 20 different nutritional factors, she has assigned a numeric value to more than 1,600 foods. Although the validity of this rating system has not been scientifically verified, I find it intriguing. It’s certainly consistent with other sources I’ve been reading on the emerging topic of inflammation and diet.
Based on the latest sources, here’s the effect of our everyday food- and nutrient-choices on inflammation:
Fats: Saturated fats such as butter increase inflammation, while monounsaturated fats such as olive oil decrease it. Trans fats in partially hydrogenated oils, shortenings and margarines are highly inflammatory. Polyunsaturated vegetable oils that contain an excess of omega-6 fatty acids compared to omega-3 fatty acids – such as corn, safflower and sunflower oils – also encourage inflammation; canola oil has a better fatty acid profile.
Certain fatty acids are particularly active in fighting inflammation, points out Reinagel. These include the omega-3 fatty acids in fish and flaxseed. On the other hand, the fatty acid arachidonic acid found in eggs, dairy products, poultry, organ pieces and red meat creates inflammation. The sum total of fatty acids in a food largely determines the inflammatory effect of that food.
Antioxidants: Although recent studies have not supported a health benefit from taking antioxidant supplements, the natural forms found in food are another matter. Foods that contain a plentiful supply of vitamins C, E, beta carotene and the mineral selenium appear to moderately reduce inflammation. Vegetables, fruits, nuts and whole grains are generally the best sources of antioxidants.
Other vitamins: The B vitamins folate, B6 and B12 help lower the levels of an inflammatory compound called homocysteine in the blood. These vitamins are found in grains, leafy greens and lean meats. Likewise, dark green vegetables such as kale and broccoli contain a lot of vitamin K, which, studies show, fights inflammation.
Glycemic load: Sharp spikes in blood sugar can create inflammation in the body, Reinagel said. She advises limiting sugar intake and substituting whole grains for refined ones to help keep blood sugar levels on an even keel.
Phytochemicals: Some plant substances have strong anti-inflammatory effects. Particularly potent ones are found in turmeric, ginger, chili peppers, garlic and onions. But all plants have them to varying degrees. Eat a variety of plant foods for the best protection against chronic inflammation.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practical prevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
2007 Elizabeth S. Smoots.
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