By Dr Attia Anwar
Inflammation is the process in our body that protects us from diseases and germs and helps heal our body when it gets injured. If it is for a short duration, it is a helpful thing and is very important for our survival. Without this defense mechanism, trivial injuries and germs can cause us serious problems.
Inflammation is necessary for the repair of our small wear and tear and to fight against germs. However, the overreaction of our body to normal and trivial stimuli produces a state of battle in our body. When it is prolonged, it is a state of chronic inflammation. It will produce all the bad effects of inflammation and can damage the organs of our body. Chronic inflammation puts our body in a constant state of feeling unwell. This chronic inflammation is the root cause of many diseases including heart disease, dementia, and depression. A lot of research is done to find the ways by which we can reduce this inflammation. Diet plays an important role to increase or decrease this inflammation depending upon the type of foods we consume. Excessive inflammation can result in autoimmune disorders. Although there is not a single thing in diet that is anti-inflammatory, if we switch towards healthy ways of eating then inflammation reduces. Examples of diseases that are related to inflammation are metabolic syndrome, obesity, diabetes, autoimmune disorders, Alzheimer’s disease, and cancers. Replacing ingredients in your diet that produce inflammation by healthy ingredients can reduce the present level of inflammation and we can prevent the development of inflammations. Foods that are highly prone to produce inflammation are red meat, processed food, high sugar and sugar syrups, commercial bakery items, and trans fat found in margarine.
Foods that reduce inflammation or can be called anti-inflammatory are ingredients that are mostly consistent with a Mediterranean diet. This diet is considered a healthy diet and reduces inflammation. There is no strict anti-inflammatory diet. Dietary ingredients that reduce inflammations are vitamin C, omega-3 fatty acids, polyphenols, and gut-healthy foods which keep our intestinal flora alive.
We, doctors, are also learning now that the solution for many diseases does not lie in the medicine cabinet but in the grocery store. Foods that are considered to be anti-inflammatory were already considered as healthy diets. These were the foods that were used to prevent diabetes, hypertension, arthritis, and heart disease. So it is not surprising, as we now know that inflammation is the underlying mechanism of all these diseases. If you want to reduce inflammation in your body which is not only producing the constant feeling of being unwell but also causing damage to your organs, think about your grocery list. Choices you make at the grocery store or food you eat can increase or reduce your inflammation. Scientists are unraveling a lot in this area. It is important to start with the things that are time-tested anti-inflammatory and have no harmful effects. Anti-inflammatory foods are the foods that otherwise keep you healthy. There is no harm in adding them routinely to your daily food. Start your day with a healthy breakfast. It can be eggs, fruit smoothies with strawberries, blueberries, or oats with added fruits and bananas. A healthy amount of grains with fresh fruits and vegetables are time-tested healthy foods and they have an inflammation-reducing effect also. Spices like ginger, garlic, and turmeric have been used for centuries for their anti-inflammatory effects. It has been proved now, that they reduce inflammation. They should be used in different recipes of food. They will make food tasty, enjoyable, and healthy. Green tea and unsweetened tea and coffee are a healthy replacement for soda and other commercial fruit beverages.
An anti-inflammatory diet is not one diet but rather it is many healthy foods that are proven to be beneficial for health. Then there are foods which increase inflammation in our body and they are unhealthy foods. The idea is to replace your diet with healthy ingredients by gradually replacing unhealthy foods. These healthy foods which have anti-inflammatory effects increase your immunity, are better for gut healthy microbes, and boost your mood. A diverse diet that is fresh and full of colors along with some healthy protein like fatty fish, and lentils and with some anti-inflammatory spices can do wonders for your health and well-being. It not only makes you physically healthy but also good for your mind and happiness. They will help you maintain a healthy weight and protect you from obesity, heart disease, inflammatory bowel disease, Alzheimer’s, and the list goes on.
We can start by replacing one unhealthy food with healthy alternatives. Start with replacing processed food with fresh local healthy ingredients. Foods that are grown in local areas are healthier than imported foods. The reason is that fresh food is the most nutritious and they start losing their nutritional value with each day they are kept in the refrigerator. Moreover, different chemicals are used to make them look fresh that are not good for health. So try to buy fresh local products. Try to grow your own herbs and vegetables. It will provide you with good food and the added benefits of connection with nature. Second, replace your sweetened soda with water and unsweetened tea and coffee. Green tea in moderate amounts is good for your health and has anti-inflammatory effects. Lemon water is rich in vitamin C and has antioxidant property that is also a good alternative to other drinks.
If we summarize we can say fresh food which was considered healthy and was advised by doctors to patients with, chronic diseases like hypertension, diabetes, and autoimmune disorders is good for everyone. As a part of a healthy lifestyle for people who are focused on wellbeing, the benefits of these foods are proven. As far as inflammation is concerned we are getting enough evidence that eating this food protects us from many inflammatory diseases. Replacing your unhealthy processed food with healthy alternatives is the first and foremost step in your journey toward better living.
The author Dr. Attia Anwar is a consultant family physician with a postgraduate degree from the Royal College of GP UK. She is a strong advocate of health and well-being and wants patient participation in decision-making regarding health.
