What Causes Inflammation?
Inflammation is actually part of your body’s immune response. The inflammatory response to an injury involves increased blood flow to the area and the accumulation of fluids that contain things meant to protect your tissues, like white blood cells and antibodies. The increased amount of blood and other fluids in the area causes the symptoms of inflammation, which include redness, heat, and swelling[1]. A brief period of inflammation in response to an injury such as a cut is perfectly normal and usually not a cause for concern unless it lasts an abnormally long amount of time or is accompanied by signs of infection. When inflammation is chronic, though, it becomes a problem.
What Does Inflammation Do to Your Body?
Inflammation, in general, is not necessarily dangerous, but when it occurs in the absence of a threat to your health or lasts much longer after the threat has passed, it can damage healthy tissues. Many chronic illnesses are related to chronic inflammation, often affecting specific body parts, such as inflammatory bowel disease (IBD) and arthritis[2]. Evidence also shows that chronic inflammation increases a person’s risk of developing cancer by damaging DNA[3].
Does an Anti-Inflammatory Diet Work?
Studies examining the general effects of an anti-inflammatory diet suggest that it is beneficial and can lead to a longer lifespan[4]. More specifically, research shows that consistently eating an anti-inflammatory diet can help to reduce your risk of developing arthritis, and it may be helpful for managing symptoms in those who already have arthritis, though it does not function as a complete cure[5]. There is also an established diet called the IBD-AID (anti-inflammatory diet for inflammatory bowel disease) that can be used to help patients with IBD to improve their symptoms and eventually reach remission[6].
This suggests that an anti-inflammatory diet has the potential to be incredibly beneficial. While this may be true, keep in mind that there is much more to your overall health than just your diet and inflammation. For example, the development of chronic illnesses is also influenced by other environmental factors, such as tobacco use and lack of exercise, and genetics[7]. This means that, while an anti-inflammatory diet may be helpful, you should not rely on diet alone to ensure your health and well-being. Supporting your gut by adding a supplement like Radville, can be another way to increase the effects and benefits of an Anti-Inflammatory Diet
What Foods Have Anti-Inflammatory Properties?
Fortunately, picking out foods for your anti-inflammatory diet, should you choose to follow one, is relatively simple. Generally, healthy foods, such as fruits, vegetables, nuts, and whole grains, are good choices. Green leafy vegetables[8], ginger[9], berries[10], and tomatoes[11] are some particularly beneficial options. The anti-inflammatory diet is not very strict in terms of the foods you are required to eat. This means that if you don’t like or don’t have access to a certain anti-inflammatory food, it should be easy to find a suitable alternative.
What Foods Worsen Inflammation?
Foods that trigger or worsen inflammation tend to be unhealthy foods in general. To get the best outcome from your anti-inflammatory diet, you will want to avoid foods high in sugars and refined carbohydrates, processed meats like bacon or sausage, and alcohol[12]. You will also want to limit your intake of highly processed foods, even if they contain normally healthy ingredients because the method of the processing itself can be harmful[13].
Should You Follow an Anti-Inflammatory Diet?
Unless a healthcare professional directly recommends that you follow a certain diet, whether or not you eat an anti-inflammatory diet is entirely up to you. It certainly isn’t necessary, but it does offer plenty of significant benefits. Those with inflammatory chronic illnesses can consider the diet to lessen the severity of their symptoms, but keep in mind that a healthy diet alone is not sufficient treatment for a chronic condition, and it does not replace regular medical care. Because of its health benefits and potential to prevent the development of diseases, the diet can be good for anyone, even those currently without chronic diagnoses, should they decide it is right for them.
Remember that following an anti-inflammatory diet does not have to be all-or-nothing. Even if you can’t cut out sugar and processed foods from your diet completely, limiting them is better than nothing, and eating one additional serving of anti-inflammatory fruits or vegetables each day is better than none if more is challenging for you.
Sources
[1] https://www.britannica.com/story/how-is-inflammation-involved-in-swelling
[2] https://www.verywellhealth.com/chronic-inflammatory-disease-5184744
[3] https://www.cancer.gov/about-cancer/causes-prevention/risk/chronic-inflammation
[4] https://www.healthline.com/health-news/anti-inflammatory-diet-linked-to-reduced-risk-of-early-death
[5] https://www.health.harvard.edu/nutrition/an-anti-inflammatory-diet-may-be-good-for-your-joints
[6] https://www.umassmed.edu/nutrition/ibd/ibdaid/
[7] https://www.canada.ca/en/public-health/services/chronic-diseases/chronic-disease-risk-factors.html
[8] https://oldwayspt.org/system/files/atoms/files/FoodMed_LeafyGreens.pdf
[9] https://www.healthline.com/health/ginger-for-arthritis
[10] https://extension.psu.edu/reduce-inflammation-by-adding-berries-to-your-diet
[11] https://www.northshore.org/healthy-you/are-tomatoes-the-anti-inflammatory-key/
[12] https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#6.-Processed-meat
[13] https://www.healthline.com/health-news/ultra-processed-foods-may-increase-the-risk-of-inflammatory-bowel-disease#What-this-research-means