“The root cause of many of the major chronic disease is inflammation…” stated Dr Barry Sears in the article “Silent Inflammation” published in the May 2005 edition of Nutraceuticals World magazine.
Additionally, there is a strong link between cancer and chronic inflammation according to a 2008 expert review by Preetha Anand et al, “Cancer is a Preventable Disease that Requires Major Lifestyle Changes” published in the journal Pharmaceutical Research, volume 25 issue 9. They state that "...all lifestyle factors that cause cancer (carcinogenic agents) and all agents that prevent cancer (chemopreventive) are linked through chronic inflammation.”
It makes sense to consider nutrition and lifestyle changes when according to Preetha Anand et al, most cancer prevention foods decrease inflammation and 30 to 35% of all cancers are attributed to diet.
The review explains four ways to reduce chronic inflammation and thereby reduce the risk of chronic disease, such as cancer. The four lifestyle changes are:
- Increased omega 3 fatty acid to omega 6 fatty acid ratio
- Low glycemic index and load diets
- Following the Mediterranean diet
- Balancing mind-body influences.
Omega 3 Fatty Acids are Important in Reducing Inflammatory Disease
According to the 2005 article by David P. Rankel and Adam Rindfleisch “Inflammation: Nutritional, Botanical, and Mind-Body Influences” published in the Southern Medical Journal, volume 98, issue 3, the ratio of omega 3 fatty acids to omega 6 fatty acids is very important. Both omega 3 fatty acids and omega 6 fatty acids use the same enzymatic pathways in their metabolism. Consuming a large amount of one means the other cannot be metabolised efficiently; they will not be available to the body for their important actions.
Omega 6 fatty acids are generally pro-inflammatory while omega 3 fatty acids are mainly anti-inflammatory. The Western diet contains a high level of omega 6 fatty acids and a low level of omega 3 fatty acids. A 4:1 ratio (omega 6: omega 3) is beneficial; however, the current Western diet is now thought to be closer to 16:1.
The omega 3 fatty acid content can be increased through the consumption of oily fish, and the intake of fish oil supplements and flaxseed oil. Reducing the intake of oils such as sunflower, safflower, and other plant oils will limit the consumption of omega 6 fatty acids.
Chronic Inflammation is Reduced with Low Glycemic Index and Low Glycemic Load Foods
The glycemic index measures how rapidly the carbohydrate in a food raises blood sugar levels. The glycemic load takes the glycemic index one step further by also accounting for the relative amounts of carbohydrate in the foods. David P. Rankel and Adam Rindfleisch state the following:
- Low glycemic index foods have been associated with a reduced risk of insulin resistance syndrome and type II diabetes
- Low glycemic load foods are linked to a reduced risk of gastric, colorectal, endometrial, pancreatic, and upper digestive tract cancers.
Lifestyle changes and nutritional adjustments, such as a low glycemic diet, reduce the risk of chronic inflammation.The exact mechanism of higher blood sugar levels and increased inflammation, leading to inflammatory disease is not clear; however, it may be due to increased production of inflammatory mediators, the natural substances that can increase and sustain inflammation within the body.
The Mediterranean Diet
The Mediterranean diet consists of olive oil, fruit, vegetables, multigrain breads, fish, and lean meat. Two large studies quoted in the expert review by David P. Rankel and Adam Rindfleisch show the Mediterranean diet effective in reducing chronic inflammation and the risk of death. One of these trials, the GISSI prevention trial, (2003; 57:604-611) found those on the diet were 50% less likely to die over the six and a half year trial period, than those who did not follow the diet.
The high level of antioxidants found in the Mediterranean diet contributes to reducing free radicals in the bloodstream. Free radicals are constantly being made within the body; however, if they overcome the antioxidant capacity disease can occur. Free radicals trigger inflammatory responses and chronic inflammation.
Mind-Body Influences on Chronic Inflammation
Individuals with depression have increased levels of inflammatory markers, while those with imbalanced omega 6 fatty acid: omega 3 fatty acid ratios produce more inflammatory mediators after stressful events, than those with healthy ratios, according to the expert review.
Conclusion
Increase the omega 3 fatty acid intake, consume low glycemic index foods, and follow low glycemic load and Mediterranean diet principles. Couple these principles with stress reduction techniques, weight management, and exercise to reduce inflammatory processes and potentially reduce the risk of chronic disease and cancer.
Melissa Peterson - Melissa Peterson is a naturopath specializing in nutrition education. Melissa has been writing and editing technical and patient-friendly ...
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