Our immune system has two vital roles. One is to protect us from danger, such as infections and preventing cancer cells from taking hold. The second is its significant function in repairing our tissues and helping our cells “take out the garbage” on a regular basis. The immune system uses inflammation as the primary weapon in both of these functions — it’s one of the immune system’s most fundamental tools, but it must be held in impeccable balance for us to stay healthy. Too much inflammation, and we develop chronic diseases such as arthritis, diabetes, dementia and heart disease. Too little, and we’re more susceptible to infections and cancers.
Can we help keep this system tuned up and running smooth? You bet, and the tools are all at our disposal. Let’s start with diet.
[See: 6 Ways to Train Your Brain for Healthy Eating.]
Numerous experimental studies, including those that have tracked dietary patterns in different populations as well as those that have manipulated diets experimentally, have clearly demonstrated that diet can influence inflammation. Also, remember that chronic inflammatory diseases such as diabetes, heart disease and cancer make up the vast majority of deaths in our population.
A simple way of looking at diet, or the way we eat, is a spectrum of a very healthy eating on one end to very unhealthy eating on the other, with lots of in between. I like this because we can all estimate where we fall in this type of spectrum, and it avoids the use of the word “diet” in a restrictive sense, precisely referring to “diets” as eating habits and patterns.
At one end of the spectrum is the unhealthy diet, which is often referred to as the Standard American Diet or SAD Diet — think burgers, fries, sugary drinks, processed meats and the like. We all like these things to some degree, and those of us on this extreme may eat these foods every day. On the other end, the healthy end, is what many people call the Prudent Diet. Those who fall on this end of the spectrum are eating largely plant- based diets; for example, vegans. Also at this end is the diet we know the most about, the Mediterranean diet, which is largely plant-based and uses abundant olive oil, seeds and some whole grains. The Mediterranean diet can accommodate moderate amounts of fish, white meat and eggs as well as red wine. As we move toward the middle, we’re just trading and swapping. Ask yourself: “How many meals per week of mine are closer to the Mediterranean diet or the SAD Diet?” Your answers will help you determine where you are on the road to achieving immunologic health.
[See: 13 Best Fish: High in Omega-3s — and Environmentally-Friendly.]
The evidence is abundant that foods in the Mediterranean diet are anti-inflammatory and can lead to reductions in chronic inflammatory diseases, as well as prolonged survival. Evidence comes from test tube studies, animal studies, clinical studies and large population-based studies. There are no secrets, no supplements and no tricks. While the science is complicated, it all has to do with a maximizing consumption of foods that are pro-immunologic health and anti-inflammatory, and minimizing consumption of those that are detrimental to the immune system and tend to increase inflammation. Forget “fat is bad” and “carb-loading is for performance.” Some fats are very good for immunologic health; for example, omega-3s found in fish such as salmon and walnuts. Additionally, many plants contain antioxidants and phytochemicals that are immunoprotective, such as colorful vegetables like broccoli, carrots, cooked tomatoes, leafy greens and sweet potatoes.
There are additional immunologic benefits from eating habits that live at the healthy end of our food continuum, too. These include lower rates of numerous diseases, such as arthritis, heart disease and diabetes. Also, healthy eating benefits our mental health, as well. How? Well, remember that the brain and immune system are highly connected. Consequently, it has been shown that when we experience chronic stress, our immune system suffers and can cause inflammation. Healthy eating can buffer these effects, and it’s been demonstrated to help improve our outlook and quality of life.
[See: 10 Healthy Habits of the ‘Naturally’ Thin.]
Start today by assessing your diet. At each meal, ask yourself which end of the spectrum your meal falls closer to. Then start by making the easy choices. Pitch the sugary drinks. If you eat meat every day, have a “meatless Monday” this week. If you like fish, add an oily fish like salmon to your diet once a week. Don’t go on a diet, and do what the noted food author Michael Pollen says to do: “Eat real food, mostly plants and not much of it.”
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Achieving Immunologic Health Through Diet originally appeared on usnews.com
