Do you have an ~itis?

Arthritis, dermatitis, bronchitis and colitis are all inflammatory health conditions of specific areas of the body.  There are some non-itis inflammatory conditions too, including asthma, Crohn’s Disease and psoriasis.  In addition, inflammation may play a role in some psychiatric and neurodegenerative diseases.  As a Registered Nutritional Therapist I support clients with their specific health concerns, but in this article I’ll focus on general information about inflammation and nutrition.

Inflammation is the body’s natural response to infection or injury.  It acts as a healing mechanism.  For example, if you step awkwardly down a kerb and twist your ankle, the resulting swelling is inflammation, which immobilises the joint to support healing.  In the immune system, we have proteins such as cytokines, which act as chemical messengers that try to address the initial cause of the inflammation.  However when inflammation is poorly regulated and persists beyond its purpose, it can become harmful and inflammatory conditions can develop.  In autoimmune conditions, the immune system mistakenly attacks the body instead of protecting it.

Following infection, injury, long-term stress or chronic inflammatory illness, systemic inflammation may develop.    This is inflammation affecting the whole body.

Factors such as diet, a sedentary lifestyle and obesity can contribute to chronic inflammation.

Diets high in ultra-processed foods, trans-fats and sugar are known to contribute to chronic inflammation, they are referred to as being pro-inflammatory.  But other foods such as dairy and gluten-containing grains may trigger inflammation in some people.

However, let’s focus on the positive, the foods you can add to support your health – the anti-inflammatory foods.  These foods are known to contain nutrients with properties that support the body’s inflammatory response.  They won’t help a sprained ankle, but they may help manage long-term health conditions:

Omega-3 fatty acids are among the most well-known anti-inflammatory nutrients.  While olive oil is often promoted for health, omega-3s include three main types: EPA, DHA and ALA which work differently and come from different sources.  Inside the body we can convert ALA to EPA and EPA to DHA but this process is inefficient.  So, we need to look to our food to boost our levels.

While ALA is generally sourced from plant foods (for example, flaxseeds/linseeds, walnuts and chia seeds), EPA and DHA are most easily found in oily fish.  It is generally recommended that we eat fish twice a week, with at least one portion being an oily fish such as salmon, mackerel, anchovies, sardines, herring and trout (remember the acronym SMASHT).  Tuna is no longer considered to be an oily fish due to its lower omega-3 content.

If you do not eat fish, consider speaking to a healthcare professional about omega-3 supplements in fish or algal form.

While refined grains may contribute to inflammation, whole grains can help regulate it.  The fibre in whole grains supports the body’s production of short-chain fatty acids, which have anti-inflammatory effects.  The grains also provide some antioxidant nutrients.

Whole grains include brown rice, oats, quinoa (a pseudograin) and wholemeal flour.

Colourful foods, especially red and purple foods like berries, are rich in antioxidants.  These help to fight free radicals, which can contribute to inflammation if not kept in-check.

Keeping yourself hydrated can help flush out toxins, and supports blood circulation and joint health.   Try to drink water and herbal teas rather than processed juices and fizzy drinks.

While coffee and tea provide nutrients that may support your inflammatory response, caffeine can artificially increases cortisol levels and stress the body.  Therefore, try to limit your caffeine by:

• Avoid drinking coffee within an hour of waking.
• Avoid highly caffeinated drinks after mid-afternoon to reduce its effect on the quality of your sleep.
• Limit yourself to 2-3 cups of coffee per day.

To check your hydration, look at the colour of your urine.  You want it to be a pale straw colour, any darker and it is a sign you need to drink more water (note: some medications and health conditions may affect your urine colour – check with your GP or pharmacist if you are concerned).

Physical activity can help regulate inflammation in the body.  While you may find this a struggle if you are unwell, even a small amount of movement can be beneficial.  Gradually increase your physical activity as your health allows.  Physical activity could include armchair exercises, yoga or short walks, it doesn’t have to be intense.

Make sure you get sufficient rest and sleep.  Aim for 7-9 hours each night to support your body’s natural repair processes.

Identify ways to help you better manage stress.  This could be breathing exercises, yoga, meditation or a relaxing hobby.

If you smoke, stop.  Chemicals in cigarettes have been found to impair immunity and worsen chronic inflammatory illnesses.

It can be difficult to make changes to your diet or lifestyle, so often it’s often best to make those changes gradually.  Try habit stacking to build routines – attach your new habit to an existing habit.  For example, when I have eaten my lunch I will go for a walk around the block.

• Inflammation: The Cause of All Diseases – Chavda, Feehan and Apostolopoulos (2024) https://pmc.ncbi.nlm.nih.gov/articles/PMC11592557/
• Comprehensive modulatory effects of whole grain consumption on immune-mediated inflammation in middle-aged and elderly community residents: a real-world randomised controlled trial – Li, et al (2024) https://www.sciencedirect.com/science/article/pii/S221323172400315X