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Anti-Inflammatories

Inflammation is part of the body's immune response. It is thought that certain food types can promote inflammation within the body, with white bread, pastries, red meats, fried foods, and foods with added sugars often being cited as the major culprits. It has also been suggested that regular consumption of such foods might lead to prolonged inflammation, which could have a detrimental effect on the general and longterm health of our overall immune system.

The belief that some foods may cause inflammation, also allows for the theory that some foods may have the opposite effect, and are able to reduce inflammation. Of course straight forward, evidence-based advice in this area is sketchy, and the all too often used phrase 'more evidence is necessary' concludes many a reference source or research project. We simply can not state that the products we refer to in this guide unequivocally assist with a particular disease or condition. While there may be an abundance of anecdotal evidence available, the scientific world has not signed off. Unfortunately, until consistent results are produced in research projects with significant numbers of participants, definitive results are unlikely to be achieved. So we are left with maybe... while this may seem unconvincing, maybe has often been enough to rally a major following to a particular trend, especially when there is the potential for commercial gain. Take the turmeric revolution, the fact that you can get a turmeric latte may be a relatively new idea, but turmeric goes back some 4000 years, and has been used in Ayurvedic Medicine, dating back to 1200AD (1)!

While the fact that a certain health food supplement or product is available for purchase, is not a guarantee that it actually provides any benefit. It may not, but equally it might! What is known is that not all things which may provide benefit are suited to all. Some food groups can interfere with medications; grapefruit with statins or cloves which interact with many medications including anticoagulants (2). Our advice is to always, whenever trying a new approach with natural or supplemented remedies, if in doubt always check with your GP or Pharmacist before going ahead. The NHS eat well guide (3), also provides an excellent resource.

The addition of anti-inflammatory foods into a diet is not difficult, chances are, you're doing it without even realising. Here we provide a selection of foods, spices and herbs that are thought to assist in reducing inflammation (4). We've decided not to focus on ginger, garlic or turmeric as they are all too often the star of the show. That's not to suggest they may not have some benefit on reducing inflammation, but we thought we would take the opportunity to highlight some lesser known heroes.

Thyme

An herb that can be used as a natural salt substitute (like oregano and basil), to add additional flavour to foods, so if you're reducing your sodium content this is a good option. As with other herbs, thyme claims many health benefits. This may be due to a compound called thymol believed to have anti-inflammatory, and anti-viral and bacterial properties. Thyme may be used fresh, dry or even as an essential oil. If you are a fan of thyme and want to know more about how to prepare, store and cook with it, check out the BBC Good Food Guide (5).

Black Pepper

One of the earliest known spices, this common staple is often referred to as the 'King of Spices'. Not a surprise as it is one of the most used in the world, and not only gastronomically. Black pepper has a historical place within Ayurvedic medicine. Apart from being full of nutrients and minerals it may have many health benefits including anti-inflammatory properties. Black pepper contains piperine which is thought to be the anti-inflammatory element. Some have indicated further research into piperine could be valuable and it's potential for use in pharmaceutical or supplemental use for arthritis (6-7). There are also some suggestions however, that it may interact with some medications.

Rosemary

Along with other herbs such as thyme, rosemary is actually a member of the mint family. This fragrant herb can be used fresh or dry in teas or in cooking and is popular with chicken, lamb, and fish. Alternatively it can be prepared as a dried powder and used to sprinkle across bread or crackers before baking or for marinating feta cheese. The ancient Greeks saw this versatile herb as a gift from Aphrodite, and during this time students would wear wreaths made from rosemary to assist with their concentration while taking exams. Rosemary claims many health benefits including weight loss, promoting improved digestion along with having an affect as an anti-inflammatory (8). Rosmarinic acid is one of the compounds found in rosemary which is suggested may aid in many inflammatory conditions including arthritis and colitis (9).

Cardamon

This spice can be used in both sweet and savoury dishes and is popular in many countries including India and Sweden. Cardamon is full of antioxidants which protect cells from damage and are thought to reduce the onset of inflammation (10). Additional benefits may include lowering blood pressure, and blood sugar levels (11).

Cinnamon

As early as 2000BC, this aromatic spice was valued higher than gold in Egypt where it was used for embalming and within religious ceremonies (12). It was ranked so high in value, that it was seen as a status symbol when it was first introduced to Europe, due to its limited supply and high cost. Cinnamon’s origin was kept a secret to enable traders to maintain a monopoly on supply, but so desirable it was that many went it search of it, including Christopher Columbus. Eventually the secret was discovered in Ceylon in the 16th Century (13). For a while the monopoly on cinnamon was fought over, but as it became more common due to cultivation, its value dropped. Cinnamon comes from the inner bark layer of many types of evergreen tree (genus cinnamomum) (14). Cinnamon's anti-inflammatory properties are thought to be linked to cinnamaldehyde and cinnamic acid as well as antioxidants. This versatile spice can be used in smoothies, bircher, porridge, desserts, and cooked foods, it is also popularly used in spiced teas. Cinnamon has anti-fungal properties which will also assist in preserving food (15).

Dulse

Resembling a red lettuce, dulse is one of many edible seaweed plants (there are over 200 types with potential commercial value). This little gem is full of vitamins, fibre, protein, and antioxidants. It can be eaten fresh or dry and is popular in Ireland and Canada where it is probably easier to buy fresh. Amongst its many reported benefits, dulse contains polysaccharides and fucoidans, a compound found in many seaweeds, both of which may contribute to its potential as an anti-inflammatory aid (16-17).

Olive Oil

Olive oil is best stored away from direct sunlight or heat and should be kept airtight as unnecessary exposure to air can degrade the product. For long term storage, olive oil can be refrigerated as well, this will change its consistency and colour, but that should reverse when back at room temperature. Temperature is an often debated metric when it comes to olive oil, with many insisting you should absolutely not cook with it. The evidence however, suggests yes you can. The big issue here is the smoke point, this is the point at which a cooking oil or fat begins to break down (18), and will vary for different oils. The effects of exposure to high temperature on cooking oils and fats can result in the release of compounds which may be harmful. This is particularly relevant in oils which have a higher content of polyunsaturated fats (19) such as soya, sunflower, and corn oils. Olive oil is generally high in monounsaturated fats which has a higher resistance to heat. This also applies to saturated fats like coconut oil (20). Extra virgin olive oil is not treated with chemicals and has not been altered by heat, you may not choose to cook with extra virgin olive oil simply due to cost, not because you can't!

Olive oil is of course one of the main elements in a Mediterranean diet, and it may assist in reducing inflammation, preventing heart disease (21), and protecting against Type 2 diabetes (22).

Ginseng

If black pepper is the 'King of Spice', then ginseng takes the crown as the 'King of all Herbs'. Our focus on ginseng here refers to both the Korean and American forms of the herb. Asian or Korean ginseng is derived from the plant panax ginseng whilst the American ginseng comes from panax quinquefolius (23), and interestingly, the word panax is born from the Greek panacea, meaning 'all healing'. Although there are many other types available, and other herbs which claim the name ginseng (Siberian ginseng as an example), the American and Korean forms are the two main ones and contain what is thought to be the key active compound ginsenoside. It is possible this ginsenoside may be responsible for the claimed clinical benefits associated with ginseng which includes an anti-inflammatory effects (24-25). It is thought to do this by targeting pathways within the immune system (26).

Fatty Fish

Many fish fall into this category including salmon, tuna, sardines, and mackerel. It is the essential fatty acid (omega-3), found in these types of fish, which is thought to provide the benefit. Omega-3s interfere with the immune cells involved with the inflammatory response of the body. The Arthritis Foundation do indeed suggest that sufferers of this inflammatory condition include fatty fish in their diet (27). It is recommended that we eat at least two portions of fish a week, including one oily fish (28) the consensus is not to over consume fish, due to the content of low-level pollutants. The NHS recommend women who are planning pregnancy, are already pregnant or breast-feeding should eat only within the recommended guidelines (29).

Green Leafy Vegetables

Spinach, kale, broccoli, and swiss chard are all believed to reduce inflammation. It is thought the antioxidants A, C, and K which these vegetables contain, contribute to this claim. Cruciferous vegetables such as broccoli, and brussel sprouts etc, also contain a compound called sulforaphane which is thought to also reduce the inflammatory process (30). Even if you are not pursuing an anti-inflammatory approach to your diet, the consumption of vegetables is considered important to a varied healthy eating regime.

LIFESTYLE DEVELOPMENT SCIENCE

Anti-Inflammatories

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