(Silence) Combating inflammation with the right diet
First, a few introductory remarks: What exactly is inflammation?
The body is exposed to a stimulus. From the outside, for example, a splinter injures the tissue or a bruise occurs. From the inside, for example, an infection such as a cold. A natural and healthy reaction of the body is (temporary!) inflammation, which initiates the healing and repair processes. Temporary inflammation is therefore not the problem. On the contrary, if the body has to fight inflammation permanently or over a longer period of time, our immune system releases more free radicals. These free radicals fight pathogens, but they also attack the body’s own tissue. The body’s own structures (e.g. blood vessels) become negatively active when they are released permanently and on a large scale. Enzymes that are supposed to put an end to the ‘excessive activity’ of free radicals are not produced in the first place due to poor nutrition. So eat the right foods. It is particularly problematic if you do not recognise inflammation at all. Neither the external nor the internal irritation is recognisable or noticeable.
This is referred to as ‘silent inflammation’!
These are difficult to diagnose. They can cause considerable damage to the body. Diseases (diabetes, cancer, cardiovascular diseases, autoimmune diseases and many more) develop or worsen. The problem: if I am not in pain or feeling unwell, I do not recognise inflammation. Signs of ‘silent inflammation’ could include: depressive mood, as inflammation interferes with tryptophan metabolism, sleep disorders, frequent infections and illnesses, autoimmune diseases, unexplained pain, frequent fatigue, listlessness, constant tiredness or concentration problems.
How can I prevent ‘silent inflammation’ and how can my diet help to combat it? Here are a few key points:
Don’ts (promote inflammation):
Avoid highly processed ready-made products, as many of their ingredients (emulsifiers, sweeteners, preservatives, etc.) have been proven to damage the immune system. Avoid consuming too many simple carbohydrates such as sugar and white flour (type 405), and avoid too much fructose, which is even more harmful than table sugar, which consists of 50% fructose. Avoid being overweight, especially around the abdomen, as this fat has been shown to promote (silent) inflammation through the release of cytokines (pro-inflammatory hormones). Environmental toxins; lack of sleep; stress; lack of exercise and too much fat.
Do’s (prevent inflammation):
ensure an adequate supply of nutrients and vital substances (plenty of fibre, vitamins, minerals and secondary plant substances); eat plenty of vegetables, fruit and whole foods, nuts or legumes; be sure to drink enough (30, preferably 40 ml per kg of body weight); generally prefer a plant-based diet; use mainly plant-based protein from various sources.
TConclusion: Diet plays a key role in terms of ‘silent inflammation’. Nobody has to live like an ascetic, but by following the guidelines outlined above, you will be able to better control inflammation and its consequences.
The will is there, but the flesh is weak!
