06/10/2025
Happy Monday!
The beginning of a new week may be an ideal time to refocus your diet in order to make it less 'inflammatory'. But what does that mean, and why does it matter?
Inflammation in the body is often a good thing. It's the body's short-term protection response to injury, infection or irritation.
Chronic low-grade inflammation, however, is a persistent immune response often caused by lifestyle and environmental factors such as excess body fat, poor diet, smoking, stress, poor sleep, sedentary habits and exposure to toxins. The fact that it occurs silently and without symptoms has resulted in it being dubbed 'the silent killer'. Over time it can damage healthy tissues and has strong links to type-2 diabetes, heart disease, obesity, some cancers, neurodegenerative diseases, arthritis and joint deterioration.
What can we do to prevent this silent killer?
Focus on Anti-Inflammatory Foods:
✅Fruits and Vegetables: Berries, leafy greens, and brightly coloured produce are excellent sources of antioxidants and other anti-inflammatory compounds.
✅Oily Fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have potent anti-inflammatory effects.
✅Whole Grains: Oats, whole wheat, and other whole grains provide fibre and other nutrients that can help reduce inflammation.
✅Nuts and Seeds: Walnuts, flax seeds, and chia seeds are good sources of omega-3 fatty acids and other anti-inflammatory compounds.
✅Olive Oil: Extra virgin olive oil contains antioxidants and oleocanthal, a compound that can help reduce inflammation.
✅Legumes: Beans and lentils are high in fibre and protein and can help reduce inflammation.
Limit Pro-Inflammatory Foods:
❌Processed Foods: Stay away from highly processed foods like microwave dinners, sugary cereals, and packaged snacks, which often contain unhealthy fats, sugar, and sodium.
❌Sugary Drinks: Avoid sugary soft drinks, juices, and other sweetened beverages, as they can contribute to inflammation.
❌Red and Processed Meats: Limit or avoid red meat and processed meats like bacon, sausage, and hot dogs, as they can be high in saturated fat and may contribute to inflammation.
❌Refined Carbohydrates: Reduce intake of white bread, pastries, and other refined carbohydrates, which can cause blood sugar spikes and inflammation.
❌Fried Foods: Limit or avoid fried foods, as they are high in unhealthy fats and can contribute to inflammation.
The 'Mediterranean Diet' is a well-known anti-inflammatory eating pattern that emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, with moderate amounts of fish, poultry, and dairy, and limited red meat. It's no coincidence that this type of diet is prevalent in the recognised Blue Zones* around the world.
*The 'Blue Zones' are regions around the world with a higher-than-average concentration of centenarians (people living to 100 or older), characterized by exceptional longevity and health.
Manage your stress. Chronic stress overdrives the sympathetic nervous system (“fight or flight”) and can result in the immune system staying in a pro-inflammatory state.
Avoid being sedentary. This isn't all about the gym - Try to move your body more through the day. Boost your step count.
Ensure you're getting a good night's sleep. During healthy sleep, especially deep (slow-wave) sleep, the body carries out essential immune “housekeeping”. Anti-inflammatory processes and tissue repair are promoted.
Here's to a stress-free, anti-inflammatory week!
