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Inflammation Series - Part 1

Kayla Castle • Jun 10, 2021

Inflammation is a normal body response that the immune system is working and fighting an infection. Chronic inflammation however can cause destructive reactions that impact the effectiveness of your immune system, damage cells and DNA.

Inflammation biomarkers:
Increased Cytokine production resulting in increased cytokines in the bloodstream. Resulting in the liver producing acute phase reactants (APRs), an inflammation biomarker. Chronic inflammation is linked with chronic diseases; Type 2 Diabetes, heart disease, metabolic syndrome, cancer, arthritis and obesity.

What foods are anti-inflammatory?
Whole foods in their natural element such as; 
• Fruits
• Vegetables, especially dark leafy greens (kale, collards, spinach...)
• Nuts
• Olive oil & coconut oil
• Fatty fish (tuna, sardines, salmon) 
• Dark chocolate (70% and up)
• Green tea
• Herbs, especially basil & dill
• Spices (turmeric, ginger)

What about red wine?
While red wine has antioxidants and anti-inflammatory properties, it is not recommended to start drinking alcohol if you currently don’t. Keep in mind while there are health benefits associated with red wine, the recommended serving size is 1 glass a day for women (150 ml) and 2 glasses a day for men (300ml). 

What foods are pro-inflammatory ?
High consumption of these foods is linked to inflammation.
• Refined carbohydrates (white bread, white flour pasta, pastries)
• Fried foods
• Sugar-sweetened beverages
• Red meat and processed meat 
• Margarine, lard, shortening


References 
1. Gordon B. Can Diet Help with Inflammation? March 2020. Accessed from https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation
2. Franz, M. Nutrition, Inflammation, and Disease. Feb 2014. Accessed from https://www.todaysdietitian.com/newarchives/020314p44.shtml 

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