Silent inflammation: How do you extinguish the fires in your body?

Veröffentlicht am: August 01, 2024
Irina Fink
Irina Fink

Naturopath

Our aim is to help you age as well informed and healthy as possible. But what determines how good our quality of life is?

One key anti-ageing factor is crucial here: SILENT IGNITION

The secret lies in the body's ability to deal with inflammation or to prevent it from occurring in the first place.

Inflammation - the silent enemy

Inflammation is actually very important for our body. It is the only way our body is able to fight infections and repair damage. Sometimes, however, the inflammation persists over a long period of time, without any previous infection or injury. So-called silent inflammation is often unnoticed and asymptomatic in our body. We see no redness, feel no fever or pain.

The cause of silent inflammation? The wrong diet!

Inflammation has many causes. The biggest, however, is an incorrect diet , as this puts the body under constant stress and thus provokes silent inflammation.

Unfortunately, today's diet contains many foods that have a negative impact on inflammation, as they are high in sugar and contain saturated fatty acids and omega 6 fatty acids. In particular, highly processed foods, refined carbohydrates and fats, soft drinks and red and processed meat have a negative impact on our health. Being overweight also increases the risk of developing silent inflammation enormously.

The consequences of silent inflammation

Your body is screaming for help!

Silent inflammations are insidious disease processes that take place in the tissue and in all organs and accelerate physical decay:

  • Skin and mucous membranes: poor wound healing, inflammation of the gums
  • Bones and teeth: osteoporosis, tooth loss due to gingivitis
  • Endocrine system: infertility, insulin resistance (diabetes)
  • Immune system: depression, sleep disorder
  • Vascular system: arteriosclerosis, higher risk of stroke
  • Fatty tissue: fat metabolism disorder, emaciation
  • Memory: difficulty concentrating, Alzheimer's disease
  • Cells: accelerated decay and ageing, higher risk of cancer
  • Heart: Heart diseases

The emergency plan for silent inflammation

1. stabilization of the blood sugar

The most important step to counteract silent inflammation is to stabilize the insulin balance. This is achieved by consuming lots of high-quality proteins with a low fat content. This is followed, for example, in the Paleo diet. 

2. consumption of good fats

In the case of silent inflammation, it is important to balance the ratio of omega 3 to omega 6. The European average shows a questionable ratio of15:1 (omega 6: omega 3).However, the optimum ratio is 2:1!

The main cause of this imbalance is our diet, in which we mainly consume cheap vegetable oils (sunflower oil, rapeseed oil, ...) and many animal products. We find omega 6 in the most popular foods such as fast food, dairy products, ready meals and baked goods. Omega 3, on the other hand, is found more in fish, nuts and avocados.

Only Omega 3 contains the valuable fatty acids EPA and DHA, which can inhibit and even control inflammation. In several studies, omega 3 was able to reduce silent inflammation and thus protect against heart disease, cancer, osteoporosis and osteoarthritis.

➤ A daily intake of 2 to 4 g of omega-3 fatty acids can correct an omega-3 deficit within 2-5 months!

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3. Vitamins and minerals in the right proportions

An alkaline diet containing lots of fruit and vegetables in particular can counteract silent inflammation. These include tomatoes, olive oil, leafy vegetables, nuts, oily fish and fruit such as strawberries, blueberries and cherries.

4. foods containing sulphur

MSM is an organic sulphur compound that plays an important role in the formation and regeneration of body tissue. MSM is often used to treat chronic pain and relieve inflammation. MSM is primarily used for joint diseases such as arthritis and arthrosis.

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5. Other effective anti-inflammatories

Tips at the end:

Further tips in the fight against silent inflammation:

  • Follow an anti-inflammatory diet with plenty of omega-3 fatty acids
  • Eat enough protein
  • Eat an alkaline diet!

 

Sources (in English):

Simopoulos, A. P. (2008, Juny). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 233(6):674-88, doi: 10.3181/0711-MR-311

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

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

Ammon, H. P. (2006, October). Boswellic acids in chronic inflammatory diseases. Planta Medica, 72(12):1100-16, doi: 10.1055/s-2006-947227

Asgary, S., Sahebkar, A., Afshani, M. R., Keshvari, M., Haghjooyjavanmard, S. & Rafieian-Kopaei, M. (2014, February). Clinical evaluation of blood pressure lowering, endothelial function improving, hypolipidemic and anti-inflammatory effects of pomegranate juice in hypertensive subjects. Phytotherapy Research, 28(2):193-9, doi: 10.1002/ptr.4977

Shi, J., Yu, J., Pohorly, J. E. & Kakuda, Y. (2003, Winter). Polyphenolics in grape seeds-biochemistry and functionality. Journal of Medicinal Food, 6(4):291-9, doi: 10.1089/109662003772519831

Zuo, W., Yan, F., Zhang, B., Li, J. & Mei, D. (2017, December). Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases. Aging and Disease, 8(6):812-826, doi: 10.14336/AD.2017.0615

Ahn, H., Kim, J., Lee, M. J., Kim, Y. J., Cho, Y. W. & Lee, G. S. (2015, February). Methylsulfonylmethane inhibits NLRP3 inflammasome activation. Cytokine, 71(2):223-31, doi: 10.1016/j.cyto.2014.11.001