What helps against inflammation in the body? How dangerous they really are!

Veröffentlicht am: October 15, 2024
Dr. med. Wolfgang Bachmann
Dr. med. Wolfgang Bachmann

General practitioner

Many people are concerned with the question: "How can I lead a long and, above all, healthy and happy life?". Today we know that the secret does not lie solely in a positive attitude. Instead, studies and research have clearly shown that one of the biggest ageing factors is inflammation! 

But what is inflammation and how is it triggered?

How can they be treated effectively and can we protect ourselves against them?

We answer all these important questions here!

Contents

What is inflammation?

Inflammation is an insidious disease process that takes place in all tissues and organs and accelerates the decay of the body. 

Most diseases that are known to have a strong ageing effect on our bodies are those that involve an inflammation-related component. Just a few examples of these diseases are cancer, heart disease, arthritis, arteriosclerosis, Alzheimer's disease and diabetes. They are all basically inflammatory diseases of the body.

Inflammation in the bodyHow is inflammation triggered? 

Inflammation can be triggered by all sorts of things: 

  • Allergies
  • Parasites
  • incompatible substances
  • chemical pollutants
  • Exposure caused by electrical and magnetic fields
  • microbes (especially in the case of hidden chronic infections) and a host of other factors.

But what many people don't realize is that one of the most common triggers of inflammation in our bodies is food. Incidentally, this affects 90% of the population to varying degrees.

What is an anti-inflammatory diet? 

The reason why anti-inflammatory nutrition is too complex for the medical community to grasp is that inflammatory responses are difficult to understand. 

To a certain extent, inflammation consists of two parts or takes place in two phases:

  • Firstly, the initiation of the inflammation.
  • secondly, their dissolution

If the two inflammatory phases somehow do not match, this results in a chronic, weak inflammation that is not perceived as pain. 

This type of (cellular) inflammation causes, among other things, weight gain, the early development of chronic diseases and faster ageing. 

The aim of modern medicine should not be to treat the symptoms of chronic diseases, but to address their actual cause: increased cellular inflammation.

Anti-inflammatory nutrition is based on the concept that a certain diet alters the expression of our genes (the way genetic information is expressed), especially those that control the entire inflammatory process. 

There are three different diets that can be used to achieve this goal. All three offer benefits on their own, but taken together and in their interaction they form a highly effective way to manage and combat cellular inflammation for a lifetime.

3 anti-inflammatory diets:

Variant 1: The diet that inhibits inflammation

An anti-inflammatory diet is a diet that reduces the onset of inflammation. Such a diet must achieve two metabolic goals simultaneously:

1. the stabilization of the insulin balance. This is achieved by balancing proteins with a low fat content with the so-called glycemic load (the carbohydrate density in connection with the blood sugar level) at every meal. Ideally, this requires the stabilization of insulin five hours after eating. This is the basis of the anti-inflammatory "Zone" diet.

2. the second goal is to ensure that the fat content of the diet is low in omega 6 and saturated fatty acids, as these can trigger inflammatory reactions. In the next section we have therefore provided you with a list of foods to avoid. 

  • Which foods promote the formation of inflammation?

It's no surprise that the same foods that contribute to inflammation are generally considered unhealthy. 

Foods to which this applies and which should therefore be avoided if you want to prevent inflammation in the long term are:

  • Refined carbohydrates such as white bread or pastries and sugar.
  • French fries and other fried foods
  • Soft drinks and other sugary drinks
  • Red meat (burgers, steaks) and processed meat (sausages etc.)
  • Margarine, fat and lard 

"Some foods that are associated with an increased risk of chronic diseases such as type 2 diabetes or heart disease are also associated with excessive inflammation," says the well-known American physician Dr. Hu. This is no surprise; after all, inflammation is the hidden mechanism that controls the development of these diseases.

Unhealthy food also contributes to weight gain, which in itself is a risk factor for inflammation. Nevertheless, even when obesity is taken into account, several studies have confirmed the link between food and inflammation, indicating that obesity is not the only trigger. 

"Some of the food ingredients could have their own effects on inflammation formation, regardless of whether there is an increased calorie intake," says Dr. Hu. 

  • Are there foods that fight inflammation?

There are also foods that help to counteract inflammation. These are 

  • Tomatoes
  • Olive oil
  • Leafy vegetables such as spinach, kale and cabbage in general
  • Nuts such as almonds or walnuts
  • Fatty fish such as salmon, mackerel, tuna or sardines
  • Fruits such as strawberries, blueberries, cherries or oranges 

Anti-inflammatory foods

Variant 2: relieve inflammation with high doses of omega 3 fatty acids

Omega 3 fatty acids such as EPA and DHA are the most important molecular building blocks in the production of a specialized group of hormones called resolvins. These hormones are crucial for the resolution of inflammation. Therefore, without an appropriate level of omega 3 in the blood, it is impossible to produce an adequate amount of resolvins to rebalance the body after the initiation of inflammation. If the initiation phase of inflammation is too strong or its resolution phase too weak, chronic cellular inflammation is the result. 

To keep resolvin production in an acceptable range, a healthy person needs at least 2.5 g of EPA and DHA per day. People with chronic diseases, who need EPA and DHA to accelerate the resolution of cellular inflammation, require much higher doses. 

Variant 3: Polyphenols in high doses against inflammation

The effect of polyphenols (bioactive substances contained in plants) depends on the dosage. At low doses (about 0.5 g per day), they are powerful antioxidants and can also activate genetic transcription factors that increase the synthesis of anti-oxidative enzymes. At high doses (about 1 g per day), they activate anti-inflammatory transcription factors that prevent the initiation phase of inflammation. At even higher doses (1.5 g per day), polyphenols activate the gene SIRT1, which stimulates the production of AMP-activated protein kinase (AMPK). AMPK controls cell metabolism. Polyphenols can be taken as food supplements or are found in pomegranates, OPC and gingko extracts.

Also helpful in the fight against inflammation:

Turmeric extract and frankincense capsules (Boswellia serrata), both of which are known for their anti-inflammatory effect.

The "zone markers" - the clinical markers of all 3 variants and how they relate to inflammation

The "zone" is not a mystical place, but an actual metabolic state that can be measured with standardized clinical markers commonly used at Harvard Medical School. The zone is defined by the fact that all three clinical markers that characterize it must be in the correct range. 

These markers for inflammation are: 

TG/HDL ratio: The marker of the anti-inflammatory diet (variant 1)

This marker describes insulin resistance, in particular the spread of insulin resistance towards the liver. The ratio should be less than 1 when lipids are measured in mg/dl. This clinical marker is highly dependent on how consistently one follows an anti-inflammatory diet (low sugar, bad fats and processed products). 

AA/EPA ratio: The omega-3 fatty acid marker (variant 2)

This clinical marker describes the ratio of initiation to resolution of inflammation. The ideal range is between 1.5 and 3. It is found, for example, in large parts of the Japanese population, while in Europe it averages 18. This marker is strongly dependent on the proportion of omega-3 fatty acids in the diet. 

HbA1c (glycohemoglobin): The marker of the polyphenol value (variant 3)

This marker describes the long-term control of the glucose concentration in the blood. The HbA1c level should be 5%, which is consistent with a long life expectancy. This marker depends on the proportion of polyphenols in the diet, which help to prevent the oxidative link between glucose and proteins. 

 

The three "zone markers" also provide information about wellbeing - and wellbeing is the definition of the ability to control the initiation and resolution of inflammation. The goal of 21st century medicine should be to maintain and enhance wellbeing, not just treat the symptoms of chronic disease. With an anti-inflammatory diet, however, you can do both.

 

Sources (in English):

Calder, P. C. (2013, March) Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?. British journal of clinical pharmacology, 75(3):645-62, doi: 10.1111/j.1365-2125.2012.04374.x

Sears, B. (2015). Anti-inflammatory Diets. Journal of the American College of Nutrition, 34 Suppl 1:14-21, doi: 10.1080/07315724.2015.1080105

Galland, L. (2010, December). Diet and inflammation. Nutrition in Clincal Practice, 25(6):634-40, doi: 10.1177/0884533610385703

Davidson M. H. (2013, December). Omega-3 fatty acids: new insights into the pharmacology and biology of docosahexaenoic acid, docosapentaenoic acid, and eicosapentaenoic acid. Current Opinion in Lipidology, 24(6):467-74, doi: 10.1097/MOL.0000000000000019

Ammon, H. P., Safayhi, H., Mack, T. & Sabieraj, J. (1993, March). Mechanism of antiinflammatory actions of curcumine and boswellic acids. Journal of Ethnopharmacology, 38(2-3):113-9 

Panahi, Y., Hosseini, M. S., Khalili, N., Naimi, E., Majeed, M. & Sahebkar, A. (2015, December). Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical nutrition, 34(6):1101-8, doi: 10.1016/j.clnu.2014.12.019

Rahimnia, A. R., Panahi, Y., Alishiri, G., Sharafi, M. & Sahebkar, A. (2015, October). Impact of Supplementation with Curcuminoids on Systemic Inflammation in Patients with Knee Osteoarthritis: Findings from a Randomized Double-Blind Placebo-Controlled Trial. Drug research, 65(10):521-5, doi: 10.1055/s-0034-1384536

Ammon, H. P. (2016). Boswellic Acids and Their Role in Chronic Inflammatory Diseases. Advances in Experimental Medicine and Biology, 928:291-327, doi: 10.1007/978-3-319-41334-1_13

Panahi, Y., Sahebkar, A., Parvin, S. & Saadat, A. (2012, November). A randomized controlled trial on the anti-inflammatory effects of curcumin in patients with chronic sulphur mustard-induced cutaneous complications.Annals of clinical biochemistry, 49(Pt 6):580-8, doi: 10.1258/acb.2012.012040

Umar, S., Umar, K., Sarwar, A. H., Khan, A., Ahmad, N., Ahmad, S. et al. (2014, May). Boswellia serrata extract attenuates inflammatory mediators and oxidative stress in collagen induced arthritis. Phytomedicine, 21(6):847-56, doi: 10.1016/j.phymed.2014.02.001

Swanson, D., Block, R. & Mousa, S. A. (2012, January). Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Advances in Nutrition, 3(1): 1–7, doi: 10.3945/an.111.000893 

Siddiqui, M. Z. (2011, May). Boswellia serrata, a potential antiinflammatory agent: an overview. Indian Journal of Pharmaceutical Sciences, 73(3):255-61, doi: 10.4103/0250-474X.93507