Autumn Years Fall 2024

HEALTH & WELFARE

Food for Thought What Exactly Is Inflammation? By Stephanie Sass, PhD RD

Simply put, inflammation is an immune response that happens when an injury or infection occurs in the body. When the inflammation is short-lived, also known as acute inflammation, it is protective. Acute inflammation that occurs in response to trauma is the body’s way of trying to heal itself, and once the threat disappears, the inflammation resolves. In this way, acute inflammation is a normal, helpful im mune response. Chronic inflammation, however, is not quite as friendly.

blueberries, cherries, broccoli, cabbage, cauliflower and mung beans, may also have anti-inflammatory effects due to being rich in antioxidants, flavonoids and polyphenols. The polyphenols in green and black tea are also thought to have effects similar to those in these produce items. Regarding nutrients, fiber from food such as whole grains, fruits and vegeta bles, and omega-3 fatty acids from food such as salmon, ground flaxseed and avocados are thought to reduce inflam mation by lowering some inflammatory markers in the body. Similarly, curcumin, which is a compound found in turmeric, has been linked to improving inflam matory conditions in animal studies. However, it is noteworthy that curcumin absorption is boosted by piperine in black pepper, so these two spices should be used together. Other nutrients that can help com bat inflammation include magnesium, selenium, zinc, vitamin E and vitamin D. While vitamin D primarily comes from sun exposure or fortified foods, these other nutrients can be consumed by incorporat ing a wide variety of plant and animal based foods into the diet. Other ways to reduce or minimize the risk of chronic inflammation include limiting alcohol intake, quitting smoking, managing stress and practicing better sleep hygiene. While easier said than done, identifying potential stressors and engaging in meditation, exercise and mindfulness will likely lead to healthier

U nlike acute inflammation, chronic inflammation is considered an abnormal immune response. Chronic inflammation can begin without an initial infection or injury or when the inflam mation remains after the initial threat is absolved. Over time, chronic inflamma tion, also known as low-grade inflamma tion, can damage the body’s healthy cells, tissues and organs. Even though chronic inflammation is not generally considered a chronic disease, it is thought to be an underlying factor that contributes to the progression of diseases such as cancer, heart disease, diabetes, Alzheimer’s and irritable bowel disease. So why not just avoid sources and trig gers for chronic inflammation? The truth is, we cannot. Chronic inflammation can be caused by simple triggers, such as a poor diet, excessive alcohol use, smok ing, being overweight or obese, chronic stress, irregular sleep patterns, overuse of some drugs, exposure to chemicals and pollutants, over exercising and underly ing autoimmune conditions. If you are going down the list of exposures think ing, check, check, check, do not worry. The good news is most of the triggers for chronic inflammation are modifiable, starting with the diet.

Long-term diets that may trigger chronic inflammation are those that are high in processed, prepackaged foods, processed meats (cold cuts, hot dogs, sausage, etc.), fatty cuts of meat, refined carbohydrates (white rice, white bread, pastries, cereal, etc.), sugary beverages, and foods high in added sugars, satu rated fats and trans fats. These dietary patterns may also con tribute to excessive weight gain, another trigger for chronic inflammation. Switch ing to a dietary pattern that primarily includes a variety of fresh or frozen fruits and vegetables, lean sources of meats, seafood, unrefined whole grains, low fat dairy products and plenty of water should help reduce the risk of chronic inflammation, slow its progression or help the body recover. In addition to choosing fresh, whole and unprocessed foods, most of the time, specific diets, foods and nutrients may have anti-inflammatory effects. The Med iterranean diet, for example, is thought to be an anti-inflammatory diet due to its focus on colorful produce, whole grains, plant-based foods, fish and extra virgin olive oil while limiting red meats and sugar-dense beverages and snacks. Some fruits and vegetables, including apples,

12 AUTUMN YEARS I FALL 2024