The incredible role inflammation plays in your wellbeing
Inflammation can have a major impact on your health. It can be your warrior when things go wrong, but too much can contribute to disease. Here’s what you need to know.
Too much of something is not always a good thing.
Inflammation is no different.
Inflammation is part of the body’s early defence against infection and injury. It can be acute or chronic.
Chronic inflammation has been linked to serious diseases, including diabetes, heart disease, cancer and arthritis.
What causes inflammation?
You cut your finger, dust blows into your eye or you stub your toe.
The area turns hot, red and swells with pain.
Or, in another example, your throat becomes red and inflamed.
This is acute inflammation – your body’s immediate immune response to protect it from invading viruses, bacteria and tissue damage, explains University of Queensland immunologist Dr Larisa Labzin.
“It’s a really critical process for getting everything running back on track by eliminating the threat,” Dr Labzin says.
Inflammation protects your body… to a point
Inflammation protects the body by summoning immune cells to the problem area to fight infection and speed healing, Dr Labzin says.
But too much inflammation is a bad thing.
Dr Labzin explains sometimes the immune system launches a response so severe, it damages the body.
If inflammatory cells stay too long, it may lead to chronic inflammation.
Chronic inflammation is commonly caused by untreated acute inflammation, such as from an infection or injury, exposure to toxins, or autoimmune disorders, including lupus, where your body’s immune system attacks healthy tissue.
Dr Labzin says chronic inflammation can contribute to cardiovascular disease, Alzheimer’s and diabetes.
Everyone’s body responds differently
How someone responds to inflammation depends on their immune system.
“For instance, people who are obese or have diabetes, tend to do a lot worse during Covid or influenza, and we think that might be because they’re mounting the wrong kind of inflammatory response,” Dr Labzin explains.
“So it’s not being protective, but actually causing that damage.”
The important role of diet in reducing inflammation
Diet can play a critical role in reducing inflammation, Dr Labzin says.
A high fat or Western diet can trigger inflammation, potentially sowing the seeds for developing health issues such as diabetes, heart disease and stroke.
Dietitians Australia spokesperson Nicole Dynan recommends limiting foods that are refined, high in added sugars, ultra-processed or high in saturated or trans fats.
These include fast food, processed meats, white bread, sweets, soft drinks, pastries, biscuits and potato crisps.
“They can contribute to inflammation in the diet because we fill up on those, and then we’re not getting in all of the wholefoods that feed the good gut bacteria that help reduce inflammation in our body,” Nicole says.
Nicole advises a Mediterranean or plant-based diet rich in healthy fats, including:
- Fruits and vegetables
- Wholegrains
- Beans and lentils
- Nuts and seeds
- Herbs and spices
- Healthy fats, such as oily fish, extra virgin olive oil and avocado
- Lean meats as per Australian dietary guidelines
- Dairy or alternatives, as per the guidelines, especially fermented varieties
Other lifestyle tips to help reduce inflammation
How to keep inflammation at bay:
- Get enough quality sleep. Aim for 7 to 9 hours a night
- Exercising. Do 30 to 45 minutes of aerobic exercise and weight or resistance training at least four to five times a week.
- Avoid smoking and excessive drinking
- Losing weight may decrease inflammation
- Simple changes: How to easily adopt a Mediterranean diet
Written by Melissa Iaria.
