Our lifestyle choices significantly impact our health, affecting everything from our heart and lung function to liver health. Smoking, for instance, is detrimental to the respiratory and cardiovascular systems, while consuming processed foods and sugary treats is linked to obesity and a heightened risk of diabetes. However, central to all these health issues is a common underlying factor, which is inflammation.
In general, inflammation is the body's natural response to harmful foreign pathogens. However, when these are triggered by unhealthy habits, they can become chronic, leading to various diseases. In recent years, many have become dependent on restaurant foods, takeouts, and convenient packaged meals, which are said to be the source of many illnesses. We asked an expert whether our dietary choices have any role to play in increasing inflammatory disease cases. Here's what she had to say.
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What Causes Inflammation?
Inflammation is the body's natural response to an injury or infection that is triggered by the immune system, Dr Brunda M S, Consultant - Internal Medicine, Aster CMI Hospital, Bengaluru, tells the OnlyMyHealth team.
She says, “While inflammation is a crucial part of healing and fighting off infections, it's important to be aware of its potential downside. Sometimes, the immune system gets confused or overreacts. This can lead to chronic inflammation, which can damage healthy tissues and organs over time, contributing to various health problems.”
Types Of Inflammatory Diseases
According to the doctor, inflammatory diseases occur when the immune system malfunctions, triggering chronic inflammation in various tissues and organs.
As per StatPearls Publishing, 3 out of 5 people worldwide succumb to chronic inflammatory diseases. Some common types of inflammatory diseases include:
Autoimmune diseases such as rheumatoid arthritis (affects joints), lupus (can affect various organs), and inflammatory bowel disease (affects the intestines).
Skin conditions: Eczema, and psoriasis are all inflammatory skin diseases with various triggers and symptoms.
Respiratory conditions: Asthma and Chronic Obstructive Pulmonary Disease (COPD) involve inflammation in the airways, leading to difficulty breathing.
Cardiovascular diseases: Inflammation fuels clogging of the arteries, which may lead to heart disease and stroke.
Digestive disorders: Inflammatory Bowel Disease (IBD), which includes Crohn's disease and ulcerative colitis, involves chronic inflammation in the digestive tract.
Diet And The Risk Of Inflammatory Diseases
Research suggests a diet rich in saturated fat, trans-fats, or refined sugar is associated with "higher production of pro-inflammatory molecules, especially in individuals with diabetes or overweight individuals."
Dr Brunda highlights that in recent days, processed foods, refined sugars, unhealthy fats, and excessive omega-6 fatty acids have become more prevalent in our diets, especially compared to past generations.
She says, "They are low in fruits, vegetables, and whole grains, and the processed foods, refined sugars, and unhealthy fats can trigger the release of inflammatory molecules in the bloodstream."
Therefore, it is crucial to avoid or consume such food items in moderation.
Also Read: How Does Inflammation Affect Your Body? Know Symptoms, Causes From Our Expert
What Does The Doctor Recommend?
So what are the foods to eat for an inflammation-free body? Here’s a guide as recommended by the doctor:
Fruits and vegetables: These are rich in antioxidants and anti-inflammatory compounds like vitamins, minerals, and phytonutrients, which can help dampen inflammation.
Omega-3 fatty acids: People should consume omega-3 fatty acids found in seafood like salmon, tuna, and sardines, omega-3s that have potent anti-inflammatory properties. Aim to include these in your diet at least twice a week, Dr Brunda advises.
Healthy fats: Monounsaturated fats found in olive oil, avocados, and nuts can help reduce inflammation and improve heart health.
Fibre: Fibre is a crucial component for gut health, promoting the growth of beneficial bacteria that can help reduce inflammation in the digestive system. Include whole grains, protein-rich beans, fruits, and vegetables that are high in fibre.
Conclusion
Inflammatory diseases are more common than many realise. Poor dietary choices, rich in processed foods, sugars, and unhealthy fats, are one of the biggest culprits. On the other hand, a diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, can significantly reduce inflammation and promote overall health. Recognising and addressing the impact of diet on inflammation is crucial in managing and preventing inflammatory diseases, which also highlights the importance of mindful eating habits in ensuring long-term health.