In the body, inflammation occurs to protect or repair tissue damaged by another cause, such as infections, injuries and wounds. Inflammation occurs when fluid and cells accumulate in the damaged area. If the cause of the damage is resolved, the inflammation will go away. Conditions associated with inflammation include cardiovascular disease, rheumatoid conditions and inflammatory bowel disease. There are a few simple dietary components that will help to reduce inflammation.
Omega Fatty Acids
Omega-3 fatty acids help to reduce inflammation. Omega-6 fatty acids containing arachidonia acid induce inflammation. Arachidonic acid is a pro-inflammatory componet of Omega-6 fatty acids found only in animal foods. Arachidonic acid competes with Omega-3 in metabolism, decreasing Omega-3 fatty acids' ability to decreases synthesis of anti-inflammation mechanisms. Omega-3 fatty acids intervene in inflammation pathways to suppress inflammatory activations. Foods abundant in Omega-3 fatty acids include salmon, herring, tuna, flaxseed and walnuts.
Maintain Weight
Many health problems associated with inflammation are tied to obesity. According to the American Hearth Association, maintaining a healthy weight is vital to reducing activation of inflammation associated with heart conditions. Being at a healthy weight also decreases the risk and pain of arthritis and decreases risk of acquiring inflammatory bowel disease.
Cardiovascular Disease
Markers of inflammation in cardiovascular disease are related to nutrition. Homocysteine is an amino acid intermediate and a major marker of inflammation. Elevated homocysteine levels are associated with atherosclerosis, heart attacks and heart disease. Homocysteine becomes elevated in folate deficiencies and Vitamin B12 deficiencies. Levels are reduced with Vitamin B supplementation; however lowering levels with vitamins does not reduce the risk of cardiovascular disease. Risk for cardiovascular disease can be reduced by replacing hydrogenated fat in the diet with fruits and vegetables.
Arthritis
Arthritis in a rheumatoid condition that involves the nflammation of the joints. Dietary changes can be made to help decrease inflammation. Replacing hydrogenated fats, such as saturated fat and trans fat, with Omega-3 fat is recommended. Foods high in antioxidants, such as fruits and vegetables, have the potential to help decrease arthritic inflammation.
Inflammatory Bowel Disease
Two common types of inflammatory bowel disease are Crohn's disease and ulcerative colitis, which occur with certain parts of the bowel become inflamed. To prevent inflammation it is important to note whether or not there are any vitamin or mineral deficiencies. Vitamin deficiencies can occur because of an insufficient diet or causes from the disease condition. Correcting these deficiencies may help to prevent further complications. Along with eating more Omega-3 fatty acids, taking probiotics may help to reduce inflammation in inflammatory bowel diseases. Probiotics are found in fermented dairy foods, such as yogurt and cottage cheese, as well as probiotic supplements.
References
- Krause's Food and Nutrition Therapy; L. Kathleen Mahan and Sylvia Escott Stump; 2008
- American Heart Association
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
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