Anti-inflammatory diet specialist Glasgow
Anti-inflammatory Diets
Acute vs Chronic Inflammation
There are two kinds of inflammation.
Acute inflammation is the body’s natural response to infection and tissue damage. It fights off infections and repairs injuries and lasts just a short time (a few hours or days) until balance is restored. Acute inflammation is vital for your health.
Chronic inflammation occurs when the inflammatory response doesn’t shut off and goes from being temporary, localised and protective to prolonged (several months to years) and harmful. When inflammation persists in this way, it turns from friend to foe, causing changes in the body’s cells that contribute to premature cell death and disease.
Diseases linked to chronic inflammation
Chronic inflammation is a key causal factor in almost all chronic degenerative diseases, including:
Type 2 diabetes
High blood pressure, heart disease and stroke
Arthritis (e.g. rheumatoid, psoriatic, osteoarthritis)
Allergies and asthma
Skin conditions like acne, eczema and psoriasis
Inflammatory bowel disease (ulcerative colitis and Crohn's disease being the two main forms)
Autoimmune diseases
Anxiety and depression
Alzheimer’s and other forms of dementia
Chronic Obstructive Pulmonary Disease (COPD)
Cancer.
Symptoms of chronic inflammation
Common symptoms that develop during chronic inflammation are:
Joint aches and pain (arthralgia)
Muscle aches and pain (myalgia)
Headaches
Chronic fatigue and insomnia
Depression, anxiety and mood disorders
Gastrointestinal issues like constipation, diarrhoea and acid reflux
Weight gain or weight loss
Skin rashes
Frequent infections.
Unlike with acute inflammation, these symptoms continue long-term or come and go over time.
Adopt an anti-inflammatory lifestyle
While some factors associated with inflammation can't be altered, such as ageing, there are many healthy lifestyle changes you can make that will lower inflammation. The following are some of the most effective:
Maintain a healthy weight – if you’re overweight or obese, weight loss is the single most important change you can make; we now know that body fat is not an inert calorie depot, but that it’s a metabolically and hormonally active tissue that produces and releases a variety of pro-inflammatory and anti-inflammatory factors. In obesity, adipose tissue overproduces pro-inflammatory factors, inducing chronic, low-grade inflammation
Follow an anti-inflammatory diet
Eat plenty of anti-inflammatory foods
Cut back, or preferably eliminate, foods that cause inflammation
Take part in regular physical activity – at least 150 minutes of moderate intensity activity/week OR at least 75 minutes of vigorous intensity exercise/week, plus strengthening activities on at least 2 days/week – physical activity not only helps with weight loss, but independently lowers inflammation; win-win!
Stop smoking
Limit alcohol to one (women) or two (men) drinks per day – small amounts of alcohol may exert an anti-inflammatory effect, but more is not better!
Minimise intake of antibiotics, antacids, and non-steroidal anti-inflammatory drugs (NSAIDs) like naproxen, ibuprofen, and aspirin – use can harm the gut microbiome causing inflammation and permeability in the walls of the intestine, known as leaky gut, which in turn releases toxins into the bloodstream, triggering chronic, body-wide inflammation
Get at least seven to nine hours of good quality sleep nightly
Stress less by engaging in relaxing activities such as deep breathing, meditation and yoga.
Is an anti-inflammatory diet right for me?
Prevention: a great diet for all!
An anti-inflammatory diet and lifestyle make great sense for everyone. Not only are they the best way to reduce your risk of disease in the years ahead, they’ll optimise your current physical, mental and emotional health, and improve your overall quality of life.
Moreover, an anti-inflammatory diet is simply a great way to eat: healthy, easy and super-enjoyable!
The principles of an anti-inflammatory diet are therefore core to all of Sonnda’s work: with clients, in her classes and recipes.
Treatment
If you already suffer from chronic inflammation, then an anti-inflammatory diet and lifestyle are a mainstay of treatment.
If you suffer from one of the above conditions, you should follow an anti-inflammatory diet and lifestyle in addition to any drug treatment you have been prescribed. They may even help you to reduce the amount of medication you’re on.
If you have signs and symptoms of chronic inflammation but have not been diagnosed with a defined illness, then an anti-inflammatory diet and lifestyle are your chief defence.
Foods that fight inflammation
Foods rich in antioxidants, polyphenols, healthy fats (especially omega-3 fatty acids), fibre, certain micronutrients and curcumin all help to lower inflammation. In contrast, sugar, refined/high-glycaemic carbs, unhealthy fats (trans fats, plus too much saturated and omega-6 fats), processed meats and too much red meat all drive inflammation.
Discover how to make an anti-inflammatory diet an easy, wonderful way of life. Sonnda will guide you through which foods to avoid plus how to fill your diet with delicious foods that fight inflammation, supporting you to achieve optimal health and wellbeing – physical, mental and emotional.
How It works
Discover the powerful process Sonnda will guide you through, from initial discovery call/email, to in-depth dietary assessment, SMART goal-setting and beyond, in How it Works.
Free Anti-inflammatory Recipes
All of Sonnda’s delicious and nutritious recipes are built on the principles of an anti-inflammatory diet. Browse her selection of Free Recipes to launch your anti-inflammatory lifestyle now.
Success stories
Clients find the process fun, focused, effective and efficient. Vitally, their journey towards an anti-inflammatory diet is characterised by ease and enjoyment. Read their stories.
Book A Nutrition Consultation
If you’d like to work with Sonnda, please get in touch using the Contact Form, or simply phone or email.