Food and inflammation
Did you know that each time we eat the level of background inflammation in the body increases? This is an entirely normal reaction and our bodies are designed to deal with this intermittently across the day. This is where the idea that intermittent fasting helps inflammation begins to make sense.
However, recent studies of our consuming behaviour show that some of us may be spending up to 18 hours a day eating with only relatively short breaks in between each snack or meal. We are eating on the hoof, nibbling whilst driving, grabbing bites between meetings and snacking whilst watching TV. Going to the cinema has turned into an ‘eatathon’ and the rustling of packets and the aromas of food are increasingly apparent.
The evolution of this snacking culture means that our bodies are almost constantly bombarded by food and thus inflammation. Even popular weight management programmes are advocating regular snacking so we never have to feel hungry. The fact that they are in the business of selling their snack bars may have something to do with this!
If you ask yourself is this the way we were designed to consume and process our nutrients? The answer is a resounding NO!
You can have too much of a good thing
It is important to realise that the background levels of inflammation are increased even if the foods we are consuming are healthy whole foods like nuts, fruits, and milky drinks. It is the fact that we are consuming them at such frequent intervals that can undermine our health.
I am passionate about food and I subscribe to the idea that ‘you are what you eat’ and there is no doubt that consuming ultra-processed foods high in refined sugar, salt and trans fats have more detrimental effects on our bodies. But we must also think about WHEN WE EAT as well as what we eat.
What is your kryptonite?
There is some emerging evidence that different foods affect different people differently. This suggests that an individualised approach to nutrition is appropriate. But how do we know without sophisticated tests what kinds of foods might be triggers for us? Perhaps we can develop a deeper level of awareness. Foster a deeper connection between the ‘brain in the stomach’ and the body and be more in tune with cause and effect.
This skill is available to all of us if only we care to ‘listen’. Did I sleep well after that late-night kebab? Did I bloat up after the bloomer bread sandwich lunch? It is entirely possible that if we develop our understanding of how our bodies react to different foods, we can tailor our diet to the foods that help us feel better.
I have a bit of Osteoarthritis in my big toe joint and I can guarantee that it aches if I overdo it with foods that don’t ‘agree’ with me. So don’t take my word for it, tune in to your own body and think of food as medicine. Consider the foods you eat, and when you eat them then make a note of any adverse effects you experience.
Food is Medicine
Think of food as medicine providing our bodies with the raw materials needed for a healthy body and mind. We will be more likely to sidestep the sweet aisle and opt for fresh, whole foods to nourish and sustain us.
Consider establishing an eating window that gives sufficient time between inputs to reduce inflammation in the body. (1) Check out this Podcast with Laurie Lewis, intermittent fasting Coach and Author of “Celebrating Your Vibrant Future: Intermittent Fasting for Women 44 to Forever”
Movement to manage inflammation
Physical exercise is well recognised as an important strategy for reducing the risk of chronic disease, and recent research has focused on its role in the improvement of the inflammatory profile. (2) Activities such as Yoga, Pilates, and resistance training can offer anti-inflammatory benefits.
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References
- Moro T, Tinsley G, Pacelli FQ, Marcolin G, Bianco A, Paoli A. Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Med Sci Sports Exerc. 2021;53(12):2577-2585. doi:10.1249/MSS.0000000000002738
- Beavers KM, Brinkley TE, Nicklas BJ. Effect of exercise training on chronic inflammation. Clin Chim Acta. 2010 Jun 3;411(11-12):785-93. doi: 10.1016/j.cca.2010.02.069. Epub 2010 Feb 25. PMID: 20188719; PMCID: PMC3629815.
