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Diet may play role in
chronic inflammation
April 24, 2015
By Martha Filipic
614-292-9833
[email protected]
Are there foods you can eat to reduce
chronic inflammation?
Health issues related to chronic inflammation
have been getting quite a bit of attention in recent
years. Ironically, inflammation is an important part
of the immune system — in young people, bouts
of inflammation actually help fight off disease and
help repair damage from injury or exposure to
harmful substances.
But according to the National Institutes of Health
(more precisely, the National institute on Aging),
as people grow older, chronic inflammation often
sets in, and it tends to be associated with a whole
host of diseases and conditions, including heart
disease, arthritis, frailty, type 2 diabetes, physical
disability and dementia.
The challenge is that the science to help us
understand this link is still evolving. Does chronic
inflammation lead to these conditions? Or is
it merely a marker in someone whose body is
already trying to deal with them? Or, is it possible
that chronic inflammation and these ailments have
a more complex relationship?
That said, chronic inflammation is associated
with these conditions, which sometimes can be
debilitating. And it appears that an overall healthy
diet, especially one that’s rich in fruits, vegetables,
whole grains and omega-3 fatty acids, can help
reduce mild chronic inflammation. While, again, the
evidence isn’t quite clear, it is promising. Knowing
that there could be this added benefit to eating
right might help nudge you toward reaching for
that apple instead of an apple fritter.
The Academy of Nutrition and Dietetics, the
professional association for registered dietitians,
recommends against focusing on a specific food
for some type of miracle cure against chronic
inflammation. There have been some studies
Editor: This column was
reviewed by Irene Hatsu, Ohio
State University Extension’s
state specialist in Food
Security.
photo: Hemera
that suggest foods such as fatty fish (salmon,
for example), berries, tart cherry juice and other
specific foods have anti-inflammatory properties.
But instead of focusing on a few food items,
considering changes to the whole diet is a better
approach.
The Academy, and other trusted sources such as
the Harvard School of Public Health, offer antiinflammatory guidance, including:
• Fill up half your plate with fruits and vegetables
at meals, and eat a wide variety. For fruit, include
strawberries, cherries, oranges and blueberries.
Vegetables should include tomatoes and leafy
greens such as kale, spinach, collards and chard.
Avocados, though high in calories, are also
considered to have anti-inflammatory properties
because of the heart-healthy fat they contain.
• Eat nuts, in moderation, as part of your diet,
including almonds and walnuts.
• Incorporate high-fat fish, such as salmon,
sardines and anchovies, into your regular meal
plan, and choose heart-healthy oils such as olive
oil.
Diet isn’t the only thing associated with
inflammation. Stress, weight, sleep patterns and
physical activity are also among the factors that
could have an effect. Strive for balance, not only
in your diet but in life, and you may reap more
benefits than you realize.
Chow Line is a service of
the College of Food,
Agricultural, and
Environmental Sciences and
its outreach and
research arms, Ohio State
University Extension and
the Ohio Agricultural
Research and Development
Center. Send questions to
Chow Line, c/o Martha Filipic,
2021 Coffey Road,
Columbus, OH 43210-1043,
or [email protected].
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