In recent years, there has been increasing awareness about the role of inflammation in our health. Chronic inflammation has been linked to various health conditions, such as heart disease, arthritis, diabetes, and even depression. One way to combat this silent health threat is by adopting an anti-inflammatory diet. But what exactly does that mean, and how does it work? Additionally, how do hormones like cortisol play a role in inflammation, and why might measuring and regulating it be important? Here, we explore these topics and how certain dietary approaches, including the Mediterranean diet, can benefit those dealing with inflammation.
What is inflammation?
Inflammation is a natural response by the body’s immune system to injury or infection. In this acute phase, it is helpful, as it aids in healing. However, when inflammation becomes chronic, it can cause lasting harm. Conditions like rheumatoid arthritis, Crohn’s disease, and even cardiovascular disease, are linked to chronic inflammation. You may experience symptoms such as joint pain, swelling, fatigue, and digestive issues when the body is dealing with excess inflammation.
Signs and symptoms of inflammation
Some common signs that inflammation may be impacting your health include:
- Chronic pain or swelling in your joints
- Digestive issues such as bloating or discomfort after meals
- Skin problems such as eczema or psoriasis
- Fatigue or brain fog where you feel exhausted and have trouble concentrating
- Mood changes such as increased anxiety or depression
These symptoms can be indicative of systemic inflammation, and could be exacerbated by lifestyle factors such as poor diet, lack of exercise, chronic stress, and sleep disturbances.
The role of cortisol in inflammation
Cortisol is a hormone produced by the adrenal glands that plays a critical role in your body’s stress response. It helps regulate metabolism, blood sugar levels, and immune function. However, excess cortisol levels can lead to increased inflammation. Chronic stress, poor sleep, or an unhealthy lifestyle can cause your body to produce too much cortisol, which in turn can amplify inflammation.
But why should you care about regulating cortisol? High or prolonged levels of cortisol have been linked to increased risks of heart disease, diabetes, and other chronic conditions. Balancing cortisol levels is crucial for reducing inflammation and maintaining overall health.
Measuring and regulating cortisol
The good news is that you can take steps to manage cortisol and reduce inflammation. The first step is to measure cortisol levels through saliva, blood, or urine tests, often under the guidance of a healthcare professional. If you suspect that your cortisol levels are too high, it may be worth discussing with your GP.
Here are some ways to regulate cortisol naturally:
- Manage stress: Practices like yoga, meditation, deep breathing exercises, or mindfulness can help lower cortisol levels.
- Get adequate sleep: Chronic sleep deprivation can elevate cortisol, so aim for 7-9 hours of quality sleep.
- Exercise regularly: Regular physical activity helps regulate cortisol levels, though too much intense exercise can have the opposite effect, increasing cortisol.
- Eat a balanced diet: A diet rich in anti-inflammatory foods (more on that below) can help keep cortisol in check.
The Anti-Inflammatory Diet: What should you eat?
An anti-inflammatory diet focuses on consuming foods that reduce inflammation and avoiding those that promote it. This dietary pattern is not only beneficial for those dealing with inflammation-related conditions, but also for general health and wellness.
Some key foods to include in an anti-inflammatory diet:
- Fruits and vegetables: Rich in antioxidants, fibre, and vitamins, these help combat oxidative stress and inflammation. Focus on a wide range of colourful produce such as berries, spinach, kale, and broccoli.
- Whole grains: Oats, quinoa, brown rice, and other whole grains are high in fibre, which can help lower inflammation.
- Healthy fats: Omega-3 fatty acids, found in fatty fish (like salmon and sardines), flaxseeds, and walnuts, are particularly anti-inflammatory.
- Nuts and seeds: Almonds, chia seeds, and flaxseeds provide healthy fats and antioxidants.
- Legumes: Beans and lentils are rich in fibre and antioxidants, making them ideal for managing inflammation.
It’s also important to limit or avoid foods that may trigger or worsen inflammation, such as:
- Refined sugars and processed foods
- Trans fats found in fast food and some margarines
- Excessive alcohol and caffeine
- Processed meats like bacon, sausages, and hot dogs
The Mediterranean Diet: A powerful anti-inflammatory approach
The Mediterranean diet is one of the best-researched anti-inflammatory diets. It emphasises a balance of plant-based foods, healthy fats, whole grains, and lean proteins. Olive oil, a primary source of fat in this diet, is rich in monounsaturated fats and antioxidants, both of which help reduce inflammation. Fish, particularly those rich in omega-3 fatty acids such as salmon and mackerel, plays a key role in managing inflammation.
Several studies suggest that those who follow a Mediterranean diet may experience lower levels of systemic inflammation, as well as reduced risks of chronic diseases like heart disease, diabetes, and certain cancers. The Mediterranean diet also encourages the consumption of nuts, seeds, and legumes – foods that are proven to reduce inflammation.
Detoxification: Helpful or harmful?
The idea of detoxification is frequently promoted in wellness circles, with various diets or supplements claiming to cleanse your body. However, the concept of “detoxing” is often misunderstood. The body has its own sophisticated detox system through the liver, kidneys, and other organs, that efficiently remove waste and toxins. For most people, extreme “detox” programs are unnecessary and could even be harmful, leading to nutrient imbalances or other complications.
That being said, gentle detoxification through a balanced, nutrient-dense diet can be beneficial for most people. Focusing on whole foods, staying hydrated, and avoiding processed foods can support the body’s natural detox systems and improve overall health. But it’s important to note that overly restrictive detox diets may not be suitable for everyone and could disrupt the body’s natural processes.
Speak to your GP
Adopting an anti-inflammatory diet can be a powerful way to manage inflammation, reduce the risk of chronic diseases, and improve overall wellbeing. Coupled with practices that regulate cortisol levels -such as managing stress, getting enough sleep, and regular exercise – this approach can lead to a healthier, more balanced life. The Mediterranean diet offers a particularly beneficial framework for reducing inflammation through its focus on whole, nutrient-rich foods.
If you’re experiencing symptoms of inflammation or suspect that your cortisol levels might be out of balance, it’s always best to speak to your GP for personalised advice and testing. Remember, a healthy diet is just one piece of the puzzle when it comes to achieving optimal health.
