Acute inflammation is your body's way of healing itself after an injury or infection. Chronic inflammation is an ongoing response that can be caused by infections, allergies, an autoimmune reaction or any ongoing stimulus that triggers the inflammatory response. While acute inflammation can be beneficial in helping your body heal, chronic inflammation can be damaging to many of your body's tissues. Diet can play a role in minimizing chronic inflammation.
Vegetables, Fruits, Whole Grains, Fish and Spices
To fight chronic inflammation, focus on increasing fruits and vegetables, whole grains, legumes, nuts and seeds in your diet. Reduce or eliminate your consumption of meat, especially red meat and processed meat. Instead, eat fish at least twice a week. Lean poultry, eggs, cheese and yogurt are OK in moderate portions. Bake, steam or grill foods rather than fry. When you use oil, pick an unsaturated oil, such as olive or canola. Herbs and spices with anti-inflammatory benefits include basil, pepper, garlic, turmeric and ginger. Use them instead of salt to flavor foods and reduce inflammation.
Omega-3 Fatty Acids
Cytokines are chemical messengers released by white blood cells when there is an infection in your body. An excess of cytokines leads to chronic inflammation. The omega-3 fatty acids found in fish oil decreases cytokine production and inflammation. Fatty fish, such as salmon, mackerel and sardines, are sources of omega-3 fatty acids. Fish oil can thin blood. If you are on blood thinners, do not take a fish oil supplement without first discussing it and your fish consumption with your doctor.
Tea and Catechins
Tea -- especially green tea -- contains antioxidants known as polyphenols. Some polyphenols, called catechins, can help reduce the inflammation of arthritis. Catechins also help reduce viral hepatitis, which is an inflammation of the liver caused by a virus, and the inflammation of the intestines that accompanies Crohn's disease and ulcerative colitis. Green tea consumption also may help prevent gastritis, which is inflammation of the stomach.
Alcohol and C-reactive Protein
C-reactive protein is secreted by the liver into the blood soon after the start of an infection or inflammation. Chronically high levels are an indicator of chronic inflammation. Moderate consumption of alcohol -- one drink a day for women or two for men -- lowers C-reactive protein levels. However, consuming more can increase levels. If you enjoy a drink, go ahead, but if you have alcohol abuse in your family or your past, if you have liver or heart disease or if you just don't like alcohol, rely on fruits, vegetables and other healthy foods to help reduce inflammation.
References
- Oregon State University Linus Pauling Institute; Two Faces of Inflammation; V. Drake; May 2007
- Harvard Medical School Family Health Guide; What You Eat Can Fuel or Cool Inflammation, A Key Driver of Heart Disease, Diabetes, and Other Chronic Health Conditions; February 2007
- Hospital for Special Surgery; Nutrition and Supplements to Reduce Medication Side Effects in Myositis; I. Dube; December 2009
- University of Maryland Medical Center; Green Tea; D. Zieve, et al.; September 2010
- Lab Tests Online; C-Reactive Protein; June 2008
