2023-08-15 16:15:00
The immune system is the body’s defense tool. It triggers different processes in case of aggression, such as infection or injury. Among these is inflammation. This physiological phenomenon is regularly cited as the cause of various diseases. Two Australian scientists, Lauren Ball and Emily Burch, take stock of chronic inflammation and give several tips for reducing it in an article published in the English version of The Conversation.
What is inflammation?
L’Institut national du cancer defines inflammation as “the body’s defense response to infection or tissue damage”. The appearance of inflammation as such is linked to the activation of different cells in the body by the immune system. This can cause redness, pain, warmth, and sometimes swelling. These signs disappear once the body is healed. However, it also happens that the inflammation persists, doctors then speak of chronic inflammation. “This may indicate a health problem such as arthritis, heart disease, diabetes, dementia or other immune disorders,” say the Australian scientists.
9 signs to spot chronic inflammation
These specialists explain that there are nine symptoms that can be associated with chronic inflammation. Generally, they persist for several months or even years. It is :
– pain ;
– chronic fatigue;
– insomnia;
– joint stiffness;
– skin problems;
– gastrointestinal disorders such as diarrhoea, constipation or acid reflux;
– mental health disorders, including depression, anxiety or mood disorders;
– involuntary weight variations;
– recurrent colds or flu.
Also, a blood test can detect chronic inflammation: the people concerned will see the level of certain blood markers increase, such as that of C-reactive protein.
Diet, a way to act against inflammation
According to the two scientists, diet is one of the factors linked to inflammation. “The relationship between food and inflammation is well known, they recall. Overall, certain food components can activate the immune system by producing pro-inflammatory cytokines (small proteins important in cell signaling) or by reducing the production of anti-inflammatory cytokines.” Thus, menus rich in processed products, sugar and red meat are considered a “pro-inflammatory diet”, and increase the risk of suffering from chronic inflammation.
Conversely, two types of diet are considered anti-inflammatory: the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). They share common elements: they give pride of place to fruits and vegetables rich in antioxidants. These “help the body to fight free radicals or unstable atoms, which in large quantities are linked to diseases such as cancer and heart disease”.
The anti-inflammatory diet also provides many healthy fatty acids, as it contains fish, seeds, nuts and vegetable oils. It is also made up of foods that are sources of fiber and prebiotics, such as carrots, cauliflower, onions and legumes. “Prebiotics promote the growth of beneficial microorganisms in our intestines,” say Lauren Ball and Emily Burch. The DASH and Mediterranean diets are good for the body in general, they notably reduce the risk of cardiovascular disease.
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