Inflammation

What Is Inflammation?

Inflammation is the immune system's protective response to injury, infection, or harmful stimuli. When tissue is damaged or a pathogen is detected, the body releases chemical signals — including cytokines, prostaglandins, and histamines — that trigger increased blood flow, white blood cell recruitment, and tissue repair. This acute inflammatory response is essential for survival and typically resolves within days.

Chronic inflammation, however, persists for weeks, months, or years and is associated with a wide range of diseases including cardiovascular disease, type 2 diabetes, certain cancers, and autoimmune conditions. Unlike acute inflammation, chronic inflammation often produces no obvious symptoms until significant tissue damage has occurred.

Causes and Risk Factors

Dietary patterns are among the most modifiable drivers of systemic inflammation. Diets high in refined carbohydrates, trans fats, omega-6 fatty acids, and ultra-processed foods are consistently linked to elevated inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6). Conversely, Mediterranean-style diets rich in vegetables, fruits, legumes, whole grains, and olive oil are associated with lower CRP levels.

• Pro-inflammatory foods: refined sugars, white flour, processed meats, vegetable oils high in omega-6 (corn, soybean)
• Anti-inflammatory foods: fatty fish (omega-3), leafy greens, berries, turmeric, extra-virgin olive oil, nuts
• Other contributors: obesity, physical inactivity, chronic stress, poor sleep, smoking

Nutritional Approaches to Managing Inflammation

Increasing dietary omega-3 fatty acids (EPA and DHA from fatty fish, or ALA from flaxseed and walnuts) reduces the production of pro-inflammatory eicosanoids. Aim for at least two servings of fatty fish per week, providing roughly 500–1,000 mg of combined EPA and DHA daily. Polyphenols found in berries, green tea, dark chocolate, and olive oil inhibit NF-kB, a key transcription factor that drives inflammatory gene expression. Curcumin, the active compound in turmeric, has demonstrated anti-inflammatory effects in clinical trials at doses of 500–2,000 mg per day, though bioavailability is enhanced by co-consumption with piperine (black pepper). Reducing total body fat, particularly visceral adipose tissue, is one of the most effective long-term strategies, as adipose tissue secretes adipokines that sustain low-grade chronic inflammation.