What is inflammageing and how can you reduce your risk?

Whole grains – include wholewheat bread, oatmeal and brown rice. The unrefined high fibre content is beneficial to reduce inflammation.

Fish – include oily fish high in beneficial Omega 3 fatty acids, such as salmon, mackerel, sardines and tuna.

Leafy greens – packed with concentrations of anti-inflammatory vitamins and other nutrients, eat plenty of greens such as kale, spinach, chard, arugula, beet greens and collard greens.

Olive oil – this healthful oil exerts powerful anti-inflammatory actions because it contains numerous phenolic compounds, i.e. it contains beneficial polyphenols, which act as free radical scavengers – essentially strong antioxidants that help protect and repair cellular damage.

Tomatoes – containing beneficial compounds including lycopene, Vitamin C and beta carotene which help fight inflammation.

Avocados – an excellent source of healthy monounsaturated fat and Vitamin E, a powerful micronutrient with anti-inflammatory effects.

Fruits – especially berries such as strawberries, blueberries as well as cherries and oranges. Full of antioxidants which exert anti-inflammatory activity as well as beneficial phytochemical.

Nuts – particularly almonds, cashews and walnuts contain healthy fats, but they are high in calories, so don’t eat more than a handful per day.

Beans – chickpeas, red kidney beans, lentils and black beans are inexpensive, high in fibre and phytonutrients, as well as being a beneficial low-gylcemic carbohydrate.

Herbs and spices – garlic and turmeric are powerful against inflammation. Combine turmeric with black pepper to enhance bioavailability.

Refined carbohydrates – such as white bread, pastry products, pasta and some cereals, have a higher glycemic index (GI) than unrefined carbs, which can raise blood sugar levels too quickly. They may also promote the growth of unfavourable, inflammatory bacteria in the gut.

Red and processed meat – the high saturated fat content can contribute to inflammation so keep intake to a minimum.

Fried foods – vegetable oil contains Omega 6 fatty acids which are beneficial in small amounts, but excessive consumption can disrupt the balance between Omega 3 and Omega 6, resulting in more inflammation. Fried foods also negatively affect the balance of the gut microbiome.

High fat dairy products – especially products containing trans fats (found on food labels as ‘partially hydrogenated oils’) can raise levels of cholesterol, contributing to inflammation.

Sugary foods – sweets, cakes, fizzy soda drinks have limited value in terms of nutrients, and sugar causes the release of pro-inflammatory messengers known as cytokines, which can trigger or heighten inflammation.

Alcohol – excessive alcohol consumption disrupts many bodily functions and can contribute to increased inflammation and ‘leaky gut’ where bacterial toxins ‘leak’ out of the colon and into the rest of the body, causing widespread damaging inflammation.

Smoking – research has shown that the nicotine in tobacco activates neutrophils, a type of white blood cell, which then leads to the release of certain molecules that contribute to inflammation.

Nuts – particularly almonds, cashews and walnuts contain healthy fats, but they are high in calories, so don’t eat more than a handful per day.