Stop Chronic Inflammation

Reducing excess body fat should be the first step to reduce inflammation in the body – the most common cause of disease.

As I wrote in a previous blog post, excess adipose tissue releases white blood cells which increase blood clotting, fatty deposits in the blood vessels, resistant to insulin, and blood pressure which are symptoms of a problem.  There are specific diets nutritionists can prescribe that combat each of these conditions, but losing weight makes all of these problems disappear.  Evidence of this is dramatically demonstrated by people who undergo gastric bypass surgery. Very soon after surgery markers of inflammation, diabetes, and autoimmune diseases such as Rheumatoid arthritis, irritable bowel syndrome, and lupus decline in severity. 

Diet is a strong determinant of chronic inflammation

Unprocessed or minimally processed food is associated with lower markers for inflammation.  Ultra-processed food is associated with higher markers of inflammation.  It really is that simple.  Markers of inflammation, such as C-reactive protein and interlukin-6, were higher among Iranian women consuming a typical western dietary pattern.  A recent study published in Cell Metabolism investigated the effect of an ultra-processed diet on energy intake and weight gain.  The diet with a large proportion of ultra-processed food increased energy intake and lead to weight gain.  The researchers speculated ultra-processed foods, which are softer and easier to chew and swallow, increased eating rate and was faster than the body’s ability to register fullness. This resulted in higher calorie intake and weight gain.  A large observational prospective study, called NutriNet-Santi, looked at the association between ultra-processed food and risk for cardiovascular disease among a French cohort. Intake of ultra-processed foods were associated with a higher risk of overall cardiovascular, coronary heart, and cerebrovascular diseases at a five year follow-up.

Processed foods are classified into three main categories – minimally processed, processed, and ultra-processed.   High income countries such as the US consume many ultra-processed foods (soda, chips, candy, ice-cream, some breakfast cereals, soups, French fries, processed meat, etc.).  These foods, while convenient and relatively cheap, are devoid of many essential vitamins, minerals, and other bioactive ingredients which have medicinal qualities.  In addition, these foods are more likely to have nutrients such as sodium and sugar, preservatives, and pesticide residue that may be harming your health.  Ultra-processed foods are the main contributors of sodium and added sugar to our diet.    Unprocessed or minimally processed foods are in their natural state (see chart below).  You might have to cook these foods, but cooking processes such as baking, steaming, or boiling usually will not harm or destroy the nutrients in the food. Some processing is needed to soften hard grains, destroy harmful bacteria, or preserve fresh produce so it can be available when you are ready to eat.  Taste may be compromised a bit, but the nutrient value of these foods is usually the same as unprocessed.  

If you are looking for a specific eating style to adopt, you cannot beat the Mediterranean diet for flexibility, taste, and ability to lower risk for chronic disease and inflammation.  It is one of the most researched eating patterns which is why it has garnered a lot of attention. The Mediterranean is not a place but a region or basin and includes countries like Turkey, Syria, Egypt, Libya, Algeria, Spain, France, Italy, and Greece just to name a few. Research is fairly consistent in showing dietary patterns followed in this region reduce the risk of cardiovascular disease.  The good news is there is no one specific dish or recipe.  You can mix and match the food ingredients to suit your own preferences. The Mediterranean diet is characterized by copious consumption of olive oil, fruits, vegetables, legumes, cereals, nuts, seeds, fish, seafood, yogurt, cheese, poultry, eggs, and wine with meals. Intake of meat, processed meat products and ultra-processed foods is low.

The ATTICA Study analyzed the diet of over 3000 Greek subjects and found an inverse relationship with the Mediterranean diet  (cereals, fish, legumes, vegetables, fruit) and waist circumference, systolic blood pressure, and triglycerides and a positive association with high-density lipoprotein cholesterol.  The 2003-2011 PREDIMED Study assigned 7447 Spanish participants to one of three groups.  Some groups were supplemented with extra virgin olive oil and mixed nuts had a 30% lower incidence of cardiovascular disease than study subjects told to lower their fat intake.  The Nurses’ Health Study is a one of the largest prospective studies In the US looking at chronic disease among women. Women (n=10,670) who followed the Mediterranean diet were 45% more likely to age healthfully. Aging healthfully was defined as ≥ 70 years of age with no chronic diseases or declines in mental health or cognition.  

Oldways, a nonprofit which promotes healthy, sustainable diets, has superb resources including recipes about the Mediterranean Diet.

Next up – how to put spice (and herbs) back in your life.