The awareness of the intersection between
inflammation and chronic disease has spawned a plethora of diet plans,
nutritional supplements, and lifestyle programs, many implying they offer new
ways to improve your health by quelling inflammation.
It's true that scientists
are uncovering new complexities and expanding their knowledge of factors that
may contribute to inflammation or help counter it. But much of the heavily
hyped guidance for an anti-inflammation lifestyle boils down to the same
no-nonsense health advice your grandmother might have given you.
Make healthy food choices
Our diets play an important role in chronic inflammation
because our digestive bacteria release chemicals that may spur or suppress
inflammation. The types of bacteria that populate our gut and their chemical by
products vary according to the foods we eat. Some foods encourage the growth of
populations of bacteria that stimulate inflammation, while others promote the
growth of bacteria that suppress it.
Fortunately, you are probably already enjoying many of
the foods and beverages that have been linked to reductions in inflammation and
chronic disease. They include the following:
·
Fruits and vegetables.
Most fruits and brightly coloured vegetables naturally contain high levels of
antioxidants and polyphenols — potentially protective compounds found in
plants.
·
Nuts and seeds.
Studies have found that consuming nuts and seeds is associated with reduced
markers of inflammation and a lower risk of cardiovascular disease and
diabetes.
·
Beverages.
The polyphenols in coffee and the flavonols in cocoa are thought to have
anti-inflammatory properties. Green tea is also rich in both polyphenols and
antioxidants.
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