Trust your gut
Centre For Health’s Anna Rolleston takes a deep dive into the fascinating microscopic world of inflammation and how it can influence both our mental and physical wellbeing.
Photo Jahl Marshall
Understanding inflammation is incredibly important for health and wellbeing. Inflammation is a natural response that helps our bodies heal and fight off infections. When we cut our finger or catch a cold, inflammation kicks in and our immune system sends an army of cells to the affected area to promote healing. However, when inflammation is prolonged or spreads throughout the body, it can contribute to a range of health issues and disrupt the delicate balance that keeps us well.
First, let's talk about physical health. Chronic inflammation has been linked to numerous conditions like heart disease, diabetes, arthritis, and even cancer. It's like a low-grade fire that smoulders inside our bodies, leading to tissue damage and impairing the normal functioning of many organs. Inflammation is the beginning of almost all disease processes, so any actions to reduce inflammation will be beneficial for our overall health.
Inflammation plays a role in our mental and emotional health as well. Research has shown that chronic inflammation can disrupt the delicate balance of neurotransmitters in our brain, leading to symptoms of anxiety and depression. In fact, individuals with chronic inflammation are more likely to experience mood disorders.
It is our gut that plays a crucial role when it comes to inflammation and mental health. The gut and the brain are intimately connected through a complex communication network called the gut-brain axis. This bidirectional communication influences our mood, emotions, and cognitive function. Inflammation disrupts this connection.
The gut is home to trillions of microorganisms collectively known as the microbiome. This bustling community not only aids in digestion but also plays a crucial role in regulating our immune system. When inflammation occurs, it can upset the balance of the microbiome, leading to a condition called dysbiosis. Dysbiosis can further perpetuate inflammation, creating a vicious cycle.
That's where adopting plant-based foods can be a game-changer. Plant-based foods are packed with essential nutrients, fibre, and antioxidants that have anti-inflammatory properties. Fruits and vegetables, in particular, are nutritional powerhouses that contain a wide array of vitamins, minerals, and phytochemicals. These plant compounds have been shown to have anti-inflammatory effects, helping to calm the flames of inflammation within our bodies. Moreover, the fibre in plant-based foods acts as a prebiotic, providing nourishment to the beneficial bacteria in our gut, promoting a diverse and thriving microbiome.
A plant-based way of eating is generally lower in saturated fats and high in healthy fats, such as omega-3 fatty acids. Omega-3 fatty acids have been shown to have anti-inflammatory properties, further supporting our overall health. Adding fermented foods like sauerkraut, kimchi and yoghurt contributes to boosting the quantity and quality of the organisms in our gut, especially if consumed daily. By shifting our focus to plant-based meals, we not only reduce our intake of potentially inflammatory foods like processed meats and high-sugar snacks but also increase our consumption of foods that actively fight inflammation. That is most definitely a win-win situation!
Adopting a plant-based approach doesn't mean totally giving up all animal products. It's about making gradual changes and incorporating more plant foods into meals. Start by incorporating more colour into salads and stir-fries, making the vegetable component of your plate the largest part and trying plant-based proteins like beans, lentils, and tofu. It's a journey of exploring new flavours and discovering the incredible variety of plant-based foods available to us.
By nourishing our bodies with a plant-based diet, we can help tame inflammation, support our gut health, and boost our overall well-being. It's not just about what we eliminate from our plates but also about the vibrant, nourishing foods we add. Celebrate the power of plants and embrace a healthier, inflammation-free life!