Chronic inflammation has been linked to a host of serious illnesses. According to a 2003 Italian study cited in the "Journal of Medical Genetics" chronic inflammation has been found to worsen or initiate age-related disease, including Alzheimer's, Parkinson's and Type 2 diabetes, which has been linked to heart disease). Researchers are also discovering that certain foods and herbs can reduce inflammation and protect you against risk of cancer, depression, cognitive degeneration and other chronic diseases.
Inflammation
Inflammation is the body's protective mechanism to heal an injury and prevent infection. There are two types of inflammation. Acute inflammation is of short duration and usually associated with injury, such as a cut. You have likely seen its characteristic redness that is sometimes accompanied by swelling, tenderness, pain and/or heat. Chronic inflammation is not so visible; it is an internal and long-duration process in which repair and destruction of cells occur simultaneously. As the body repeatedly attacks and repairs itself, changes at the cellular level can lead to chronic illness and increased risk of mortality.
Diet
Certain diets, especially those high in trans fats and processed foods, appear to cause inflammation and serious conditions, such as heart failure. Similar findings have prompted researchers to conduct studies on foods that can help reduce inflammation. The good news is that they are abundant. A study published in the September 2009 issue of "The Annals of Internal Medicine" found that a Mediterranean-style diet reduced inflammation and its associated risk of Type 2 diabetes and coronary risk factors. Mediterranean-style diets are abundant in fresh produce, lean proteins, unprocessed grains and healthy fats.
Superfoods That Reduce Inflammation
Whole or minimally processed foods offer the greatest anti-inflammatory benefits. Omega-3 fatty acids are a collective of superstar oils found in wild-caught cold water fish, such as salmon, as well as flax seeds, and walnuts. According to the University of Maryland Medical Center, Omega-3 fatty acids appear to offer whole-body protection from illnesses that include heart disease, cancer, diabetes, degenerative eye disease, mood disorders, rheumatoid arthritis, asthma and cognitive decline. Berries are also high on the list of anti-inflammatory-rich foods. "Arthritis Today" reports that berries protect against chronic disease by blocking signals from inflammatory enzymes.
Herbs
Herbs can offer more than added flavor to your favorite dish, they may protect your health. Purslane, an herb often found in Mediterranean cooking, is high in omega-3. Oregano seems to offer protection against arteriosclerosis and heart disease. A current study is looking at luteolin, a compound found in thyme that appears to reduce inflammation. Turmeric, a plant whose bright yellow rhizome -- underground stem -- is widely used in Indian dishes, appears to reduce inflammation by lowering levels of inflammatory enzymes. It shows promise in protection against gastric disorders, cardiovascular disease, cancer and osteoarthritis.
References
- Journal of Medical Genetics: Inflammation, Genetics and Longevity: Further Studies on the Protective Effects in Men of IL-10_1082 promoter SNP and Its Interaction with TNF-a-308 promoter SNP
- Scribd: Acute and Chronic Inflammation; Dr C. A. Okolo, MBBS, FMCPat
- "American Journal of Clinical Nutrition": Trans Fatty Acids; D. Mozaffarian et al.; December 2004
- "Annals of Internal Medicine"; Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type-2 Diabetes
- Univeristy of Maryland Medical Center: Omega-3 Fatty Acids; Steven D. Ehrlich, NMD; June 2009
- "Arthritis Today"; The Benefits of Berries; Katherine Esposito, MD, PhD et al.; 2009
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