HEALTHY CONNECTION
By Aimee Kalczuk and Jessica McDonald
Food for Thought: Inflammation and Nutrition
I
nflammation is currently a buzz word in the health-care community, but do you fully understand what that means — and how it affects you? Oftentimes, inflammation is treated through medication, but there are other things you can do to help decrease inflammation.
What is inflammation and why is too much inflammation bad? Inflammation is the body’s natural reaction to an injury or a foreign pathogen (such as bacteria). Short-term inflammation, also called acute inflammation, is a helpful process that allows the body to heal, such as when fighting the common cold. However, when the inflammatory response doesn’t turn off for months or even years it can lead to trouble. This kind of chronic, low-grade inflammation is thought to contribute to many diseases, such as diabetes, heart disease, cancer, rheumatoid arthritis, Alzheimer’s disease, COPD, and even allergies. Some risk factors for chronic disease cannot be changed, such as older age, low levels of sex
hormones, and having an autoimmune disorder. Others can be changed with some effort, such as smoking, lack of sleep, stress, obesity, and a poor diet. Diet can affect inflammation in two ways: Either relieving or exacerbating it. Below are some dietary components talked about most often that are tied to inflammatory processes.
How food affects inflammation Antioxidants
Free radicals are unstable molecules in the body that can cause damage and inflammation. They can be formed naturally through exercise and metabolism, but can also be created from exposure to pollutants and chemicals. In contrast, antioxidants are molecules that can stop free radicals before they cause too much trouble. Fruits and vegetables are full of antioxidants, which can counteract inflammation.
Takeaway: The more fruits and vegetables you eat, the more antioxidants available to keep free radicals at bay.
Omega-3 and Omega-6 Fatty Acids
Omega-3 and Omega-6 fatty acids are both important in the body, acting as a source of energy and a building block for cell membranes. While we need both in our diet, our bodies function best at an Omega-6:Omega-3 ratio of about 1:1. However, the typical Western diet provides a ratio of about 15 or 16:1, which is too high. Omega-6 fatty acids (mainly found in refined vegetable oils such as corn, sunflower, and safflower) are pro-inflammatory, whereas Omega-3 fatty acids (found in fish, fish oil, walnuts, coconut oil, canola oil, olive oil, and flax seed) are anti-inflammatory.
Takeaway: Choosing more
foods high in Omega-3s will balance out the ratio of fats in your diet and can help lower inflammation.
Fiber
The human digestive system is full of good bacteria that do a lot for our body, including creating substances that reduce inflammation. However, they need to be fed well to do their job, and one of their favorite foods is soluble
ConnectionMO.com | Connection Magazine | 21
