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9 signs you have inflammation in your body. Could an anti-inflammatory diet help?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> There is a lot of health buzz around the term “inflammation” right now. From new scientific <a href="https://medicalxpress.com/news/2023-07-inflammation-discovery-aging-age-related-diseases.html">discoveries</a> to <a href="https://people.com/health/gwyneth-paltrow-addresses-backlash-anti-inflammatory-diet/">celebrities</a> and social media influencers, it seems like everyone is talking about this important bodily process and its potential impact on our health. “<a href="https://www.nature.com/articles/s41574-018-0059-4">Inflammaging</a>” is a specific term you may also have seen. It’s an age-related increase in persistent, low-grade inflammation in blood and tissue, which is a strong risk factor for many conditions and diseases. So, can an anti-inflammatory diet help reduce inflammation? Let’s take a look. <h2>What is inflammation?</h2> When our body becomes injured or encounters an infection, it activates defence mechanisms to protect itself. It does this by instructing our cells to fight off the invader. This fighting process <a href="https://www.nature.com/articles/s41591-019-0675-0#citeas">causes inflammation</a>, which often presents as swelling, redness and pain. In the short-term, inflammation is a sign your body is healing, whether from a grazed knee or a cold. If inflammation persists for a longer time it’s called “chronic”. That can indicate a <a href="https://www.nature.com/articles/s41467-018-05800-6">health problem</a> such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638313/">arthritis</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719998/#B2-ijms-20-03879">heart disease</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523054/">diabetes</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390758/">dementia</a> or other autoimmune disorders. The <a href="https://www.ncbi.nlm.nih.gov/books/NBK493173/">signs and symptoms</a> of chronic inflammation may be present from several months to years and include: <ol> <li>persistent pain</li> <li>chronic fatigue or insomnia</li> <li>joint stiffness</li> <li>skin problems</li> <li>elevated blood markers (such as <a href="https://www.healthdirect.gov.au/c-reactive-protein-CRP-blood-test">C-reactive protein</a>)</li> <li>gastrointestinal issues (constipation, diarrhoea, acid reflux)</li> <li>depression, anxiety and mood disorders</li> <li>unintended weight gain or loss</li> <li>frequent colds or flu.</li> </ol> <h2>What role does diet play?</h2> The relationship between food and inflammation is <a href="https://www.sciencedirect.com/science/article/pii/S0735109706013350">well recognised</a>. Overall, some food components may activate the immune system by producing pro-inflammatory cytokines (small proteins important in cell signaling) or reducing the production of anti-inflammatory cytokines. A “<a href="https://theconversation.com/clear-evidence-for-a-link-between-pro-inflammatory-diets-and-27-chronic-diseases-heres-how-you-can-eat-better-158451">pro-inflammatory diet</a>” may increase inflammation in the body over the long term. Such diets are usually low in fresh produce like fruits, vegetables and wholegrains, and high in commercially baked goods, fried foods, added sugars and red and processed meats. In contrast, an “<a href="https://academic.oup.com/ajcn/article/80/4/1029/4690355">anti-inflammatory</a>” diet is associated with less inflammation in the body. There is no single anti-inflammatory diet. Two well-recognised, evidence-backed examples are the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Anti-inflammatory diets typically include the following elements: 1. high in antioxidants. These compounds help the body fight free radicals or unstable atoms, that in high quantities are linked to illnesses such as cancer and heart disease. The best way to consume antioxidants is by eating lots of fruits and vegetables. Research shows frozen, dried and canned fruits and vegetables can be <a href="https://theconversation.com/frozen-and-tinned-foods-can-be-just-as-nutritious-as-fresh-produce-heres-how-201740">just as good as fresh</a> 2. high in “healthy”, unsaturated fatty acids. Monounsaturated fats and omega-3-fatty acids are found in fish (sardines, mackerel, salmon and tuna), seeds, nuts, and plant-based oils (olive oil and flaxseed oil) 3. high in fibre and prebiotics. Carrots, cauliflower, broccoli and leafy greens are good sources of fibre. Prebiotics promote the growth of beneficial microorganisms in our intestines and can come from onions, leeks, asparagus, garlic, bananas, lentils and legumes 4. low in processed foods. These contain refined carbohydrates (pastries, pies, sugar-sweetened beverages, deep-fried foods and processed meats). <h2>Rheumatoid arthritis, dementia, depression</h2> There is mixed evidence for the role of anti-inflammatory diets in rheumatoid arthritis pain management. A recent <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706441/">2021 systematic review</a> (where researchers carefully group and examine the available evidence on a topic) found eating an anti-inflammatory diet likely leads to significantly lower pain in people with rheumatoid arthritis when compared with other diets. However, the 12 studies included in the review had a high risk of bias – likely because people knew they were eating healthy foods – so the confidence in the evidence was low. Inflammation is strongly implicated in the development of neurodegenerative diseases like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486891/">Alzheimer’s disease and related dementia</a> and evidence suggests anti-inflammatory diets might help to protect the brain. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015034/">2016 review</a> showed an anti-inflammatory diet may be protective against cognitive impairment and dementia, but that further large randomised controlled trials are needed. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8673721/">2021 study</a> followed 1,059 people for three years and observed their diet. They reported those with a greater pro-inflammatory diet had an increased risk of developing dementia. Inflammation has also been linked with mental health, with people eating a pro-inflammatory diet reporting more symptoms of <a href="https://pubmed.ncbi.nlm.nih.gov/31152670/">depression</a>. Diet is the fundamental element of <a href="https://www1.racgp.org.au/ajgp/2019/october/lifestyle-interventions-for-mental-health">lifestyle approaches</a> to managing anxiety and mental health. More broadly, a <a href="https://www.mdpi.com/2227-9059/9/8/922">2021 review paper</a> examined recent research related to anti-inflammatory diets and their effect on reducing inflammation associated with ageing. It found compounds commonly found in anti-inflammatory diets could help alleviate the inflammatory process derived from diseases and unhealthy diets. <h2>What about turmeric?</h2> A favourite on social media and vitamin shelves, turmeric is promoted as having anti-inflammatory benefits. These are linked to a specific compound called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388087/#:%7E:text=Curcuminoids%20are%20phenolic%20compounds%20commonly,several%20important%20functions%20of%20curcuminoids.">curcumin</a>, which gives turmeric its distinctive yellow colour. Research suggests curcumin might act as an anti-inflammatory agent in the body but high-quality clinical trials in humans are <a href="https://www.mdpi.com/1420-3049/16/6/4567">lacking</a>. Most of the <a href="https://www.mdpi.com/1420-3049/16/6/4567">existing studies</a> have been conducted in <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jcp.27360">lab settings</a> using cells or in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608712/">animals</a>. So it’s unclear how much curcumin is needed to see anti-inflammatory benefits or how well <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/">we absorb it</a>. Overall, adding turmeric to your food may provide your body with some health benefits, but don’t rely on it to prevent or treat disease on its own. <h2>Safe eating</h2> Inflammation is a major factor in the link between diet and many health conditions. Eating an anti-inflammatory diet is considered safe, likely to support health and to prevent future chronic conditions. If you are looking for tailored dietary advice or an anti-inflammatory meal plan, it’s best to speak with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited practising dietitian</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210468/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher & Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/9-signs-you-have-inflammation-in-your-body-could-an-anti-inflammatory-diet-help-210468">original article</a>.

Body

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

In countries such as the UK, US and Canada, ultra-processed foods now account for <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">50% or more</a> of calories consumed. This is concerning, given that these foods have been linked to a number of different health conditions, including a greater risk of <a href="https://pubmed.ncbi.nlm.nih.gov/33167080/">obesity</a> and various chronic diseases such as <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1">cardiovascular disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35896436/">dementia</a>. Ultra-processed foods are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">concoctions of various industrial ingredients</a> (such as emulsifiers, thickeners and artificial flavours), amalgamated into food products by a series of manufacturing processes. Sugary drinks and many breakfast cereals are ultra-processed foods, as are more recent innovations, such as so-called <a href="https://www.sciencedirect.com/science/article/pii/S2213453019301144,">“plant-based” burgers</a>, which are typically made of protein isolates and other chemicals to make the products palatable. The intense industrial processes used to produced ultra-processed foods destroy the <a href="https://pubmed.ncbi.nlm.nih.gov/35067754/">natural structure</a> of the food ingredients and strip away many beneficial nutrients such as fibre, vitamins, minerals and phytochemicals. Many of us are well aware that ultra-processed foods are harmful for our health. But it’s been unclear if this is simply because these foods are of poor nutritional value. Now, two new studies have shown that poor nutrition may not be enough to explain their health risks. This suggests that other factors may be needed to fully explain their health risks. <h2>The role of inflammation</h2> The <a href="https://www.bmj.com/content/378/bmj-2022-070688">first study</a>, which looked at over 20,000 health Italian adults, found that participants who consumed the highest number of ultra-processed foods had an increased risk of dying prematurely from any cause. The <a href="https://www.bmj.com/content/378/bmj-2021-068921">second study</a>, which looked at over 50,000 US male health professionals, found high consumption of ultra-processed foods was associated with a greater risk of colon cancer. What’s most interesting about these studies is that the health risks from eating a diet high in ultra-processed foods remained even after they had accounted for the poor nutritional quality of their diets. This suggests that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747015/">other factors</a> contribute to the harms caused by ultra-processed foods. It also implies that getting the right nutrients elsewhere in the diet may not be enough to cancel out the risk of disease from consuming ultra-processed foods. Similarly, attempts by the food industry to improve the nutritional value of ultra-processed foods by adding a few more vitamins may be side-stepping a more fundamental problem with these foods. So what factors may explain why ultra-processed foods are so harmful to our health? The Italian study found that inflammatory markers – such as a higher white blood cell count – were higher in groups that ate the most ultra-processed foods. Our bodies may trigger an inflammatory response for any number of reasons – for example, if we catch a cold or get cut. The body responds by sending signals to our immune cells (such as white blood cells) to attack any invading pathogens (such as bacteria or viruses). Usually, our inflammatory response resolves quite quickly, but some people may develop chronic inflammation throughout their body. This can cause tissue damage, and is involved in many chronic diseases – such as <a href="https://pubmed.ncbi.nlm.nih.gov/25859884/">cancer</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">cardiovascular disease</a>. Many studies have found that poor diets can increase inflammation in the body, and that this is linked to <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">higher risk</a> of chronic diseases. Given that signs of inflammation were seen in participants of the Italian study who ate the most ultra-processed foods, this could suggest that inflammation may contribute to why ultra-processed foods increase disease risk. Some food additives common in ultra-processed foods (such as emulsifiers and artificial sweeteners) also increase inflammation in the gut by causing <a href="https://pubmed.ncbi.nlm.nih.gov/29899036/">changes to the gut microbiome</a>. <figure class="align-center ">Some researchers have theorised that ultra-processed foods increase inflammation because they are recognised by the body as foreign – much like an invading bacteria. So the body mounts an inflammatory response, which has been dubbed “<a href="https://pubmed.ncbi.nlm.nih.gov/24939238/">fast food fever</a>”. This increases inflammation throughout the body as a result.</figure> Although the US colon cancer study did not establish if inflammation increased in the men consuming the most ultra-processed foods, inflammation is strongly linked with an <a href="https://pubmed.ncbi.nlm.nih.gov/27821485/">increased risk of colon cancer</a>. Research shows that other mechanisms – such as <a href="https://www.bmj.com/content/378/bmj-2022-070688">impaired kidney function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19502515/">toxins in packaging</a> – may also explain why ultra-processed foods cause so many dangerous health problems. Since inflammatory responses are hard-wired in our bodies, the best way to prevent this from happening is by not eating ultra-processed foods at all. Some plant-based diets high in natural, unprocessed foods (such as the <a href="https://pubmed.ncbi.nlm.nih.gov/36039924/">Mediterranean diet</a>) have also been shown to be anti-inflammatory. This may also explain why plant-based diets free from ultra-processed foods can help ward off <a href="https://pubmed.ncbi.nlm.nih.gov/26148921/">chronic diseases</a>. It’s currently not known to what extent an anti-inflammatory diet can help counteract the effects of ultra-processed foods. Simply reducing your intake of ultra-processed foods may be a challenge. Ultra-processed foods are designed to be hyper-palatable – and together with persuasive marketing, this can make resisting them an enormous challenge for <a href="https://pubmed.ncbi.nlm.nih.gov/33153827/">some people</a>. These foods are also not labelled as such on food packaging. The best way to identify them is by looking at their ingredients. Typically, things such as emulsifiers, thickeners, protein isolates and other industrial-sounding products are a sign it’s an ultra-processed food. But making meals from scratch using natural foods is the best way to avoid the harms of ultra-processed foods.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/189918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/richard-hoffman-221275">Richard Hoffman</a>, Associate lecturer, Nutritional Biochemistry, <a href="https://theconversation.com/institutions/university-of-hertfordshire-799">University of Hertfordshire</a> This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/ultra-processed-foods-its-not-just-their-low-nutritional-value-thats-a-concern-189918">original article</a>.

Food & Wine

9 foods to fight inflammation naturally

The body is naturally suited to fight inflammation, but for those with arthritis or stomach problems, the body might not have things under control on its own. Foods that are high in fat and sugar can often increase inflammation, but there are some antiphlogistic foods that can significantly contribute to inflammation reduction. Whole grains: Whole grains generally have less sugar than their white counterparts. As sugar is a culprit of inflammation, it’s best to make the switch to brown. Whole grains also contain fibre, which subsequently helps to reduce inflammation in the blood. Fish: Fatty fish cooked in healthy ways (baked or grilled, not fried) such as salmon contains omega-3 fatty acids which can aid in inflammation reduction. If you’re not a fan of fish, consider fish-oil supplements which have the same benefits. Dark greens: Cytokines are molecules that contribute to inflammation. Vitamin E helps to defend the body against these, and can be found in high levels in broccoli, spinach, and kale. Nuts: Like fish, nuts contain fats that help to ward off inflammation, as well as anti-oxidants that help in reparation. Almonds, in particular, contain fibre, calcium and vitamin E. Garlic: This smelly vegetable has been found in studies to work similarly to ibuprofen, a medication that stops inflammation by shutting off its pathways. Olive oil: Similar to garlic, olive oil contains a compound called oleocanthal, which has also been shown to produce similar effects to anti-inflammatory medications. Beets: Beetroot contains fibre, anti-oxidants and Vitamin C, all which help the body fight off disease and inflammation. Berries: While berries all have anti-oxidant properties, they also have individually been shown to fight inflammation. In one study, blueberries were found to protect against inflammation of the intestines. In another, women who ate strawberries were shown to have lower levels of C-reactive protein (High levels of CRP in the blood is an indication of inflammation in the body.) A third study showed that raspberry extract helped prevent arthritis in test animals. Tart Cherries: In one study, tart cherry juice reduced the test rats’ blood vessels’ inflammation by 50%. It has also been known to reduce the intake of anti-inflammatory medications in athletes. Researchers at Oregon Health & Science University even went so far as to claim that tart cherries have the “highest anti-inflammatory content of any food.” Image: Getty

Food & Wine

Junk food linked to gut inflammation

<div class="copy"> Studies show how a diet high in fat and sugar impairs immune cell function. The impact of diet on health is really a no-brainer – even leading to calls for GPs to prescribe fruit and vegetables before writing out a drug prescription. Now, US researchers report in the journal Cell Host & Microbe that they’ve found a mechanism to explain how obesity caused by an unhealthy junk food diet can induce inflammation in the gut. “Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections,” says lead author Ta-Chiang Liu, from Washington University. This has particular relevance for Crohn’s disease – a debilitating condition that has been increasing worldwide and causes abdominal pain, diarrhoea, anaemia and fatigue. A key feature of the disease is impaired function of Paneth cells, immune cells found in the intestines that help maintain a healthy balance of gut microbes and ward off infectious pathogens. When exploring a database of 400 adults with and without Crohn’s disease, the researchers discovered that higher body mass index (BMI) was associated with progressively more abnormal looking Paneth cells, captured under a microscope. Armed with their discovery, they studied two strains of mice genetically predisposed to obesity and were surprised to find that the animals’ Paneth cells looked normal. To dig deeper, the researchers fed normal mice a diet in which 40% of the calories came from fat or sugar, typical of a Western diet. After two months the mice became obese – and their Paneth cells became abnormal. They also had associated problems such as increased gut permeability, a key feature of chronic inflammation that allows harmful bacteria and toxins to cross the intestinal lining. “Obesity wasn’t the problem per se,” says Lui. “Eating too much of a healthy diet didn’t affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.” Importantly, switching from junk food back to a standard diet completely reversed the Paneth cell dysfunction. Further experiments revealed that a bile acid molecule known as deoxycholic acid, formed as a by-product of gut bacteria metabolism, increased the activity of immune molecules that inhibit Paneth cell function. Liu and colleagues are now comparing the individual impact of fat and sugar on Paneth cells. Whether the damaged cells respond to a healthy diet in humans remains to be seen, but preliminary evidence suggests diet can alter the balance of gut bacteria and alleviate symptoms of Crohn’s disease. </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/junk-food-linked-to-gut-inflammation/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/natalie-parletta">Natalie Parletta</a>. </div>

Food & Wine

7 signs you have low-grade inflammation – and what you need to do about it

Inflammation is usually picked up on after serious forms of infection or injury. Although low-grade inflammation can be just as dangerous. Identifying small signs of inflammation can help prevent long-term serious effects of this health issue. Author of The Inflammation Solution, Dr William Sears explains the body’s use of inflammation: “The term inflammation comes from the root words meaning ‘on fire’ […] the root cause of inflammation is that your immune system is out of balance and confused.” Inflammation can be a good thing when your body fights infection, injury or disease, although if the signals get crossed you could experience chronic, low-grade inflammation. Health and Wellness expert for Maple Holistics, Caleb Backe, stated, “While you may not have severe inflammation, living in a state where your body is always a little bit inflamed can still have adverse consequences on your long-term health." This highlights that even the small signs of inflammation such as fatigue and vague pain are important to note. According to experts, these are the seven things you should keep an eye out for and pay attention to. 1. Swelling Dr Allen Conrad, doctor of chiropractic and certified strength and conditioning specialist, said,"Low levels of inflammation are dangerous because they are easy to miss. When something is extremely sore or swollen, people are more aware of the symptoms and usually go to the doctor to get it evaluated." Dr Conrad advises to mention even subtle swelling to your doctor. 2. Fatigue Inflammation can be apparent through feeling unnecessary fatigue. If you have no reason to feel tired then something might be wrong. "The effects of low-grade inflammation can mean that you have reduced cellular-energy availability," Backe says. "If you find that you’re constantly fatigued and you’ve ruled out an iron deficiency, then you might be suffering from mild inflammation." If you experience chronic fatigue it’s really important to bring this up with your doctor. 3. Aches and pains An often-overlooked sign of low-grade inflammation includes general aches and pains. "If you feel like you have more than your fair share of aches, then you might be suffering from mild inflammation," Backe says. "When you haven’t put your body under stress and it still hurts, then it’s a sign that there’s something more going on." If you are experiencing intense pain that isn’t related to physical strain, then visit your doctor. 4. Low mood A low mood and depression can be symptoms of many health concerns and inflammation should also be considered. Depression symptoms should be discussed with a doctor or other medical professional as it is serious. "Another symptom of low-grade inflammation could be depression," registered dietician Jeanette Kimszal. "Inflammation can affect the way the brain functions and has been thought to be a reason for someone to experience depressive episodes.” 5. Feeling “foggy” Brain fog is a genuine medical condition that occurs in people with chronic health conditions. Brain fog can be caused by inflammation as well. "Low-grade inflammation can also induce neuroinflammation," pharmacist Lindsey Elmore tells <a href="https://www.bustle.com/p/7-signs-you-have-low-grade-inflammation-why-you-should-pay-attention-to-it-16102033">Bustle</a>. "This can lead to fever, fatigue, anhedonia (loss of interest in activities and inability to feel pleasure), depression and cognitive impairment. These are collectively known as the 'sickness behavior’." Cognitive issues can be a reason to visit the doctor as inflammation can be to blame. 6. Tender joints Inflammation, even low-grade, can cause damage to the tissues of the body, which has long-term effects. So, feelings or raw or tender joints are a sign to look out for and report to your doctor. "[Low-grade inflammation is] dangerous because the tissues wear and tear," Dr Sears says. "For instance, the joints … will get tender." 7. Stomach problems Inflammation can impact your digestive system as much as your brain, mood and joints, so it’s an important thing to look out for. "Emerging evidence suggests that low-grade inflammation alters gut microbiota, and this can lead to full-blown inflammatory conditions such as Celiac disease, inflammatory bowel disease and rheumatoid arthritis," Dr Elmore says. "You may experience constipation, diarrhea, stomach upset, bloat or foul-smelling stool. This is because abnormal gut microbiota has been shown to induce human antigens and trigger aberrant immune responses." If you’re experiencing any or all of these symptoms, see your doctor to help manage your symptoms and provide relief.

Body

The one thing that’s making you sick, depressed and overweight

Been feeling down? Gained a few kilos? Has your immune system taken a hit? Well, there’s one thing that may just be responsible for all your health woes – inflammation. Usually, inflammation is actually a good thing – it simply shows that our body is successfully defending itself against infection and repairing itself. When it works, inflammation keeps us healthy and happy. When it doesn’t, problems can start to arise. To find out more about the risk factors, signs, dangers and treatment of inflammation, Over60 spoke to dietician, health coach and author of The Complete Anti-Inflammatory Diet for Beginners, Lulu Cook. 1. What are the risk factors associated with inflammation? Dietary risks include high intake of added sugars and refined carbohydrates, more significantly than any other factor. High temperature grilling of meats is another dietary risk factor. 2. What are the symptoms of inflammation? Symptoms of inflammation may certainly include localised redness, tenderness, and swelling, but more chronic inflammation can be less visible. Diagnosis with auto-immune diseases (e.g. rheumatoid arthritis) as well as conditions such as Type 2 diabetes are good indicators that there is likely to be systemic inflammation as well. Skin conditions such as acne, digestive disorders such as inflammatory bowel disease, and overweight (especially in the mid-section) are more good reasons to have a doctor check your labs for indicators such as blood sugar levels and CRP (C-reactive protein, one of the best indicators of inflammation). 3. What are the long-term dangers of inflammation? Long term dangers of ongoing chronic inflammation include development or exacerbation of diseases such as Type 2 diabetes, auto-immune disease, and even some cancers and dementias (e.g. “Type 3 diabetes”, a newly differentiated form of Alzheimer’s disease). 4. How can inflammation be prevented and treated? The foundational line of defence for preventing and treating inflammation should be dietary, as the aspects that make a good anti-inflammatory diet are completely complementary with the standards of any healthy dietary pattern. This includes reducing or eliminating added sugar and refined carbohydrate intake, and increasing consumption of vegetables and whole grains, as healthful fibres that help decrease inflammation. Omega-3 fats should be included as well, such as from salmon and walnuts, whilst sources of saturated fats, such as high fat red meat and full fat dairy, should be reduced.

Body

How to ease soreness after exercise

Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise. As we get older, exercise remains important and vital to maintaining fitness, muscle mass and bone density. But as we age, so do our joints, and the weekly tennis match or Saturday morning walk can leave us swollen and in pain. Here are five things you can do to decrease inflammation and joint swelling caused by exercise: 1. Ice is nice For quick pain relief, the best remedy lives in your freezer. Keep a gel cold pack or a bag of frozen peas or corn in the freezer so you always have quick relief on hand. Wrap the cold pack or frozen vegetables in a towel and apply to the painful joints for approximately 20 minutes. This can reduce swelling and ease the pain by numbing the nerves around the joint. 2. Shower power The morning after exercise can be especially painful because as we age we experience a decline in tissue flexibility and joint mobility. Joint pain is increased when our muscles and tendons are stiff. Start your morning with a long, warm shower to increase blood circulation and relax muscles. Heat packs can also be used on isolated areas throughout the day. 3. Warm up, cool down If you skip the stretch after exercise you’ll likely pay for it later. Tight muscles resulting from exercise will impact normal movement patterns and limit full joint movement. This can add extra pressure on your joints and lead to additional inflammation, resulting in more painful joints. Stretch out before and after physical activity to relax muscles and prevent increased joint pain from exercise. 4. Let’s get physical… therapy If you’re experiencing pain that cannot be eased with ice or heat packs, it’s probably a good idea to go and see a professional. Physiotherapists are experts in human movement and can give you exercises, stretches and advice to help alleviate joint pain and increase movement and flexibility. 5. Get fishy Omega-3 fatty acids, found in fish and fish oil capsules, helps to reduce inflammation and joint swelling. Fish also generally contains fewer calories than other meats, so try to combine fish such as salmon into your diet – or take a <a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps">Blackmores Odourless Mini Fish Oil</a> daily to reap the health benefits without the fishy smell or aftertaste. Tell us in the comments below, how do you recover after a tough workout?

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9 signs you have inflammation in your body. Could an anti-inflammatory diet help?

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

9 foods to fight inflammation naturally

Junk food linked to gut inflammation

7 signs you have low-grade inflammation – and what you need to do about it

The one thing that’s making you sick, depressed and overweight

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