Inflammation and the anti-inflammatory diet

Inflammation is often misunderstood. While many think of it as harmful, it’s actually a natural part of the body’s healing process and defence system. The problem arises when inflammation doesn’t subside and becomes chronic. In this article, we’ll explain the effects of prolonged inflammation and how diet can play a crucial role in managing it effectively.

Explaining inflammation

When injury or infection occurs, your body releases chemicals that activate your immune system - causing redness, pain, warmth, and swelling. This short-term inflammation is normal for healing and usually lasts only a few days. However, it becomes concerning when this response persists, or becomes chronic, lasting for months or even years.

Chronic inflammation can damage healthy tissues and contribute to various health issues and diseases. It can be difficult to diagnose because the symptoms — such as fatigue, fever, and muscle or joint pain — are often vague and range from mild to severe. It’s strongly linked to autoimmune diseases, where the immune system mistakenly attacks the body's own cells. Conditions like psoriasis, type 1 diabetes, and rheumatoid arthritis are examples of this. Inflammation is also believed to play a role in chronic conditions such as type 2 diabetes, heart disease, and obesity.

Managing chronic inflammation

The Mediterranean diet is often called the "anti-inflammatory diet" because it mainly includes foods rich in anti-inflammatory compounds, such as antioxidants, polyphenols, and omega-3 fatty acids, which can help reduce inflammation in the body.

These foods include fresh, seasonal fruits and vegetables, whole grains, nuts, seeds, and healthy fats from sources like olive oil and fatty fish.

An anti-inflammatory diet also limits highly processed foods, red meat, saturated fats, and refined carbohydrates, especially sugars found in fizzy drinks and cakes. Overconsumption of these items can worsen chronic inflammation.

Prioritising anti-inflammatory foods helps regulate your body's inflammatory responses, promoting overall health and reducing the risk of chronic diseases associated with inflammation. Maintaining a healthy weight, managing stress, engaging in regular exercise, and having a balanced diet are all essential factors that work together to help prevent and alleviate chronic inflammation. While these lifestyle choices work well for many people, some individuals may need additional support or specific approaches to manage their inflammation effectively