Inflammation has been a part of our medical vocabulary for centuries, originally describing symptoms like swelling, redness, warmth, pain, and stiffness. Today, we understand it as the body’s response to injury, triggered by anything from toxic chemicals to infections. While inflammation is crucial for healing wounds and fighting off infections, it can also lead to chronic diseases if left unchecked.
Think of inflammation as your body’s internal fire alarm, calling in the immune system to tackle threats. But when this response goes on too long, it can turn against you, fuelling conditions like heart disease, cancer, and more. [1]
Acute vs. Chronic Inflammation
Acute inflammation is your body’s quick reaction to injury, often resolving within a few days. It’s marked by classic signs like redness and swelling, driven by an influx of immune cells. This process is vital for healing but can cause discomfort. Chronic inflammation, on the other hand, is the slow-burning fire that can smoulder for years. It’s often triggered by ongoing factors like persistent infections, environmental toxins, or unhealthy lifestyle choices.
Recent research shows that chronic inflammation plays a major role in the progression of diseases like diabetes, cancer, cardiovascular conditions, and even neurodegenerative disorders. Free radicals and oxidative stress are key culprits, triggering an inflammatory response that, if unchecked, can lead to long-term damage. [7]
The Dark Side of Chronic Inflammation
Chronic inflammation isn’t just an inconvenience; it’s a major contributor to the development and progression of non-communicable diseases (NCDs) like heart disease, diabetes, neurodegenerative disorders, and certain cancers. Over time, this prolonged state of inflammation can lead to cellular damage, disrupting normal bodily functions and accelerating the onset of these diseases. For instance, chronic inflammation in the cardiovascular system can lead to atherosclerosis, where arteries become clogged, increasing the risk of heart attacks and strokes. Similarly, in the brain, chronic inflammation is linked to the development of Alzheimer’s disease, where it contributes to cognitive decline. [7]
The Power of Diet and Supplements in Reducing Inflammation
The good news is that you can manage chronic inflammation through dietary and lifestyle changes. Adopting an anti-inflammatory diet is one of the most effective strategies. Diets like the Mediterranean, DASH, and traditional Okinawan diets are rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. These foods are packed with nutrients and antioxidants that combat inflammation and lower the risk of chronic diseases. [3]
On the flip side, pro-inflammatory diets—high in processed meats, refined sugars, and unhealthy fats—can fuel inflammation. The typical Western diet, with its emphasis on fast food and sugary snacks, not only lacks essential nutrients but also promotes chronic inflammation through increased insulin production and oxidative stress. [2]
Supplements to Support Anti-Inflammatory Diets
In addition to a healthy diet, certain supplements can enhance your body’s ability to fight inflammation.
One powerful anti-inflammatory agent is green tea extract. Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea extract has been shown to inhibit inflammatory pathways in the body. Studies suggest that it works by blocking the NF-κB signaling pathway, which is a critical regulator of the inflammatory response. By doing so, green tea polyphenols help reduce the production of inflammatory cytokines and enzymes that contribute to chronic inflammation. This potent anti-inflammatory effect makes green tea extract a promising supplement for managing or preventing conditions linked to chronic inflammation, such as cardiovascular diseases, neurodegenerative disorders, and certain cancers(MDPI). [5]
Another supplement worth mentioning is Moringa oleifera, known as the “miracle tree.” Various parts of this plant have shown anti-inflammatory properties, including the ability to suppress the production of key inflammatory mediators like NO, IL-6, IL-1β, TNF-α, and PGE2. Its effectiveness against inflammatory-associated diseases makes it a valuable addition to any anti-inflammatory regimen. [4]
Curcumin, found in turmeric, is a potent anti-inflammatory and antioxidant. It helps reduce oxidative stress and inflammation by modulating key pathways in the body, including the Nrf2-Keap1 pathway. Curcumin’s ability to regulate inflammation and gut health makes it particularly beneficial for conditions like inflammatory bowel disease [6]
Conclusion
Understanding the dual nature of inflammation is key to harnessing its benefits while mitigating its risks. By adopting an anti-inflammatory diet and incorporating supplements like green tea extract and Moringa oleifera into your routine, you can help keep chronic inflammation in check and support overall health. Remember that while inflammation is a necessary defence mechanism, keeping it balanced is essential for long-term well-being.
The information provided in this blog is intended for informational purposes only and should not be construed as medical advice. The content is based on current research and general health principles, but it is not a substitute for professional medical consultation. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment. Do not disregard professional medical advice or delay in seeking it because of something you have read in this blog. Genologix and its contributors are not liable for any actions taken based on the information provided in this blog.
Carsheena Singh (B.Pharm Summa Cum Laude)
The Genologix Team
REFERENCES
[1] Stone WL, Basit H, Zubair M, et al. Pathology, Inflammation. [Updated 2024 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534820/
[2] Scheiber A, Mank V. Anti-Inflammatory Diets. [Updated 2023 Oct 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597377/.
[3] Itsiopoulos C, Mayr HL, Thomas CJ. The anti-inflammatory effects of a Mediterranean diet: a review. Curr Opin Clin Nutr Metab Care. 2022 Nov 1;25(6):415-422. doi: 10.1097/MCO.0000000000000872. Epub 2022 Aug 30. PMID: 36039924.
[4] Arulselvan P, Fard MT, Tan WS, Gothai S, Fakurazi S, Norhaizan ME, Kumar SS. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130. doi: 10.1155/2016/5276130. Epub 2016 Oct 10. PMID: 27803762; PMCID: PMC5075620.
[5] de Oliveira Assis FS, Vasconcellos GL, Lopes DJP, de Macedo LR, Silva M. Effect of Green Tea Supplementation on Inflammatory Markers among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis. Prev Nutr Food Sci. 2024 Jun 30;29(2):106-117. doi: 10.3746/pnf.2024.29.2.106. PMID: 38974590; PMCID: PMC11223924.
[6] Baird L, Yamamoto M. The Molecular Mechanisms Regulating the KEAP1-NRF2 Pathway. Mol Cell Biol. 2020 Jun 15;40(13):e00099-20. doi: 10.1128/MCB.00099-20. PMID: 32284348; PMCID: PMC7296212.
[7] Chen L, Deng H, Cui H, Fang J, Zuo Z, Deng J, Li Y, Wang X, Zhao L. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2017 Dec 14;9(6):7204-7218. doi: 10.18632/oncotarget.23208. PMID: 29467962; PMCID: PMC5805548.