Think about the pain and redness you feel when a splinter gets stuck in your hand, or how quickly your ankle becomes warm and swollen when you sprain it. These are some of the external symptoms of inflammation, which is a clear sign that your body is responding to an injury.
But inflammation doesn’t just happen when you have an external injury: when your body is faced with an unwelcome microbe or chemical, it can experience inflammation internally, too. This is a good thing when there’s a real threat, but when it’s ongoing and unnecessary inflammation that occurs, it usually needs to be treated. “While inflammation is the body’s way of responding to injury and disease,” says Dr Joanne Leach, a Cape Town-based family GP, “the way the body responds to inflammation can also cause disease.”
Links have been drawn between low-grade inflammation and several conditions such as heart disease, leaky gut and Alzheimer’s. As we try to prevent too much inflammation, should we be looking at the food on our table as much as the medicine in our cabinets?
“There’s scientific evidence to suggest that many foods may control inflammation in the body,” says Dr Leach. “It’s important to note, however, that not all inflammation is the same, and there is no one answer to dealing with it.”
If you’re battling inflammation and would like to lend your body a hand, here are some basic dietary guidelines to follow:
What not to eat
When it comes to inflammation – and to a host of other conditions, in fact – processed foods high in sugar are often the culprit. So, stay away from things like greasy chips, white bread and pastries, hot dogs and sausage, and super-sweet soft drinks. They contain few nutrients and can lead to weight gain, high blood sugar and high cholesterol, which are all conditions that are related to inflammation.
Trans fats are also a no-go. Wondering how to spot them? Look out for “partially hydrogenated oil” on food labels.
You should also watch your intake of omega-6 fatty acids, often found in vegetable oils. This is because too much omega-6s (and not enough omega-3s) can fuel the inflammation fire.
What to eat
“Most of the foods recommended by the anti-inflammatory trend are part of a Mediterranean diet and are generally good, healthy choices,” says Dr Leach. So, eat plenty of fatty fish (salmon and mackerel are some of the best), nuts like almonds and walnuts, and green leafy vegetables such as spinach, bok choy and celery. Fruits like strawberries, blueberries, cherries and oranges are also excellent and, for an added boost, throw some chia seeds, flaxseeds, turmeric and ginger into your meals.
“Be wary of anyone claiming that eating these foods will completely eradicate your illness or disease,” adds Dr Leach. “Inflammation is complex and no cure-all exists. Instead, rather remember that eating fresh, colourful food that is full of nutrition is always sensible and wise.”
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