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Improving diet and lifestyle can enhance health. Inflammation is the body’s normal response to injury and infection. It’s a complex chain of events that sends signals to the immune system to come and help, and it’s invaluable. But it’s meant to be temporary and short-term. The problem comes when you have persistent, low-grade inflammation over longer periods can cause fatigue, lack of mental clarity and skin irritation to pain, mood disorders and heart disease.
Several big population studies suggest that the benefits of eating a mostly vegetarian diet, from the perspective of reducing inflammation, are undeniable. A number of researchers have demonstrated that eating a Western diet, made up of refined sugars and carbohydrates with large amounts of animal protein, processed foods and poor-quality fats, is related to more inflammation in the body.
Conversely, putting more plant foods and fibre in your diet, including good-quality fats that we get from nuts and seeds, and eating less animal protein, is linked to significantly less inflammation.
Essentially, it’s a fairly Mediterranean style of eating and we can infer from these studies that reduced inflammation is related to less disease and generally better health. That means incorporating good fats from oily fish and plants such as walnuts, macadamia, pumpkin seeds, sunflower seeds and extra-virgin olive oil, which have been shown to be anti-inflammatory.