Weighty Matters: Diet and Inflammation
Research published in the European Heart Journal (2006) confirms what Naturopath’s have been teaching for decades- “Increased consumption of high-density and low-quality foods, such as those rich in refined starches, sugar, and unhealthy lipids (saturated and trans-fatty acids) and poor in natural antioxidants and fibre, may cause an activation of the innate immune system, most likely by an excessive production of pro-inflammatory cytokines associated with a reduced production of anti-inflammatory cytokines”. This imbalance state authors,may also produce insulin resistance, vascular disturbance and may “ultimately predispose susceptible people to an increased incidence of the metabolic syndrome and diabetes”. Visceral obesity, a condition in which excess adipose (fat tissue) is stored in the abdominal region, surrounding the internal organs, is also favoured by our typical ‘Western’ diet and contributes significantly to inflammation. Source: Esposito, K and Guigliano, D. Diet and inflammation: a link to metabolic and cardiovascular diseases. European Heart Journal (2006) 27, 15–20
Pro-inflammatory foods enhance the aging process and increase inflammation EVERYWHERE in the body, contributing not only to obesity and insulin resistance, but to other chronic diseases and inflammatory conditions such as arthritis, skin conditions, IBS/IBD, cancer and even hormone deregulation!
Pro-inflammatory foods include
High glycemic foods: high in sugar and/or starch can trigger inflammation by raising blood sugar and insulin. Foods that cause allergies or sensitivities: People are usually aware of, and therefore avoid, foods to which they have an IgE or ‘anaphylactic’ allergy. However many people are unaware of other foods or additives to which they may be intolerant. Consuming these products can contribute to faulty digestion, reduced immunity and inflammation.
Saturated and Trans fats: Saturated fats, found in meat, shellfish, egg yolk and dairy products contain a fatty acid called arachidonic acid which, although necessary in small amounts, will contribute to inflammation when in excess. Limiting foods of animal origin and choosing lower-fat yogurts, cheeses and meats will lessen the inflammatory contribution of these foods. Trans fats found in margarine and foods made with partially hydrogenated oils should be AVOIDED entirely.
Imbalanced omega-6: omega-3 fatty acid ratio: Both of these fatty acids are considered ‘essential’ as the human body cannot produce these on its own. Omega 6, found in vegetable oils (corn, safflower, sunflower) is prominent in prepared/packaged foods and is rarely lacking in the typical Western diet, unlike the potent anti – inflammatory omega 3, found in fresh water fish, and to a lesser extent, in raw nuts and seeds. It is estimated that the ideal ratio of omega 6:3 is 1:1. However we get closer to 25:1 in our modern diets! Excessive omega 6 can activate inflammation in the body and has been shown to contribute to cancer cell growth.
Processed meats: hot dogs, lunch meats, sausage etc. contain nitrites and sulphites which are associated with increased inflammation.
Source: Dr. Natasha Turner, www.thehormonediet.com; British Society for Rheumatology, 1999; European Heart Journal, 2006