By: Dr. Michele Dewar
Inflammation is the body’s natural response to injury, infection, or harmful stimuli. It is a protective mechanism aimed at eliminating the cause of injury, clearing out damaged cells, and initiating tissue repair. There are two main types of inflammation: acute and chronic.
Acute Inflammation
This is the short-term response to injury or infection, lasting a few days or weeks. The classic signs of acute inflammation are:
- Redness (due to increased blood flow)
- Heat (from the increased blood flow)
- Swelling (due to fluid accumulation)
- Pain (resulting from pressure on nerves or the release of chemicals that stimulate pain receptors)
- Loss of function (in severe cases, as a result of swelling or pain)
For example, if you cut your finger, the area becomes red, swollen, and warm as white blood cells rush to the site to fight infection and start healing.
Chronic Inflammation
Chronic inflammation occurs when the body’s response to a harmful stimulus persists over a long period (months or even years). Unlike acute inflammation, it can lead to tissue damage and is often associated with diseases such as:
- Arthritis (inflammation in the joints)
- Asthma (inflammation in the airways)
- Cardiovascular disease (inflammation in the arteries)
- Autoimmune diseases (e.g., lupus, where the immune system attacks healthy tissues)
- Diabetes (linked to low-grade, chronic inflammation)
Causes of Inflammation
- Infections (bacteria, viruses, fungi)
- Injuries (cuts, burns, or physical trauma)
- Toxins (pollution, chemicals, or smoking)
- Autoimmune reactions (where the body attacks its own tissues)
- Chronic stress or obesity (both linked to low-grade chronic inflammation)
Key Players in Inflammation
- White blood cells (especially neutrophils, macrophages, and lymphocytes) that fight infection.
- Cytokines and chemokines, signaling proteins that attract immune cells to the site of inflammation.
- Histamine and prostaglandins, which dilate blood vessels and contribute to the symptoms of inflammation (redness, swelling, pain).
Inflammation is essential for healing, but when it’s uncontrolled or chronic, it can contribute to disease progression.
Diet plays an important role in controlling or reducing inflammation. We always run, eat while driving, and get whatever we can to satisfy our hunger. That is why we hear about more people suffering from inflammation nowadays.
An anti-inflammatory diet focuses on reducing chronic inflammation in the body, which can contribute to various health conditions such as heart disease, arthritis, and some autoimmune diseases. Here are key components of the diet:
Foods to Include:
Fruits and Vegetables: Rich in antioxidants and fiber.
Berries (blueberries, strawberries)
Leafy greens (spinach, kale)
Broccoli, cauliflower, and Brussels sprouts
Sweet potatoes and carrots
Healthy Fats: Help reduce inflammation.
Olive oil
Avocados
Nuts (almonds, walnuts)
Fatty fish (salmon, mackerel, sardines) rich in omega-3 fatty acids
Whole Grains: High in fiber, which is anti-inflammatory.
Brown rice, quinoa, oatmeal
Whole-wheat bread and pasta
Lean Proteins:
Poultry
Legumes (lentils, chickpeas, beans)
Plant-based proteins (tofu, tempeh)
Herbs and Spices:
Turmeric, ginger, cinnamon, and garlic have natural anti-inflammatory properties.
Foods to Limit or Avoid:
Refined Carbs and Sugars:
White bread, pastries, and sugary drinks
Processed and Fried Foods:
Packaged snacks, fast food, and processed meats
Trans Fats and Excess Saturated Fats:
Found in margarine, fried foods, and certain baked goods
Excess Alcohol: This should be minimized as it can promote inflammation.
Red and Processed Meats: Limit consumption of bacon, sausage, and deli meats.
Staying hydrated, managing stress, and getting regular physical activity are also important in reducing inflammation.
