An anti-inflammatory diet

If we could take a sneaky peak into the 'inbox' of scientists throughout the world, chances are the most common word would be inflammation. And whilst we may think of this as your knee swelling when you cop a knock in sport, this kid is a little different.

The correct terminology for the new buzz word in medical science is chronic low grade systemic inflammation. To break it down it is simply swelling, on a small scale, throughout the whole body, within the blood vessels which is on-going. While we use the word 'small' to describe it, the potential for disease is enormous.

In fact for the past decade scientific research is pinning inflammation as the bad boy of heart disease, type 2 diabetes (click here to assess your risk of type 2 diabetes), and may even play a role in cancer. More work is to be done in these areas, but for the mean time, the scientific world is pointing the finger from all directions.

What is inflammation anyway?

Inflammation is a typical response to an abnormal situation. An example would be like when you get a splinter embedded in your finger. After a few hours there will be localized swelling and a little redness on the surface. Under the skin, there is a hive of activity.

Chances are that the splinter has brought into the body bacteria that are potentially dangerous. The immune system responds with fury, cranking into gear by sending a number of different signals, engaging all units to respond to the situation. The response is quick and ends with the foreign bacteria being surrounded and attacked.

Part of the response involves setting up a wall to surround the bacteria to enable the rest of the unit to do its work. This is a typical 'inflammatory' response. Usually the immune system sends out a specialised 'anti-inflammatory' squad to break down the walls and end the inflammation.

Recent findings suggest that not only invading micro-organisms, like bacteria, viruses (and even dust) set off the immune cascade and cause inflammation, but even certain foods.

For example, humans have not evolved eating large amounts of fat and sugars. And while small amounts of these every now and then can be overcome, continual intake may result in pro-inflammatory chemicals overwhelming the system.

It is this ongoing inflammation (particularly in the lining of the blood vessels), that is now known to be associated with heart disease, diabetes and a range of other problems. Unlike a few years ago when we thought that heart attacks were caused by simple mechanical blockages of the arteries, the process now seems to be much more active.

Your anti-inflammatory Lifestyle Medicine

Reducing inflammation in your arteries involves the following six things on a daily basis:

• Choose high-fibre, low glycaemic index carbohydrates such as whole grains, legumes, and vegetables and fruits.
• Eat lean protein at all 3 meals. Eg. egg whites, fish, game meat (kangaroo) skinless chicken breast and low fat dairy.
• Consume unsalted nuts on a daily basis, about 1 handful (with a closed fist). Eat with vegetables, berries or other fruits, or grains.
• Eat a salad of leafy greens dressed with vinegar and virgin olive oil.
• Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or trans fats.
• Keep serving sizes modest.

You can also boost your anti-inflammatory potential by maintaining a healthy body weight (Click here here to assess your body composition) and gaining at least 30 minutes of physical activity that makes your heart rate increase every day.

YOUR SAY: How do you cope with inflammation? Share your ideas with us below...