The correlating factors behind systemic inflammatory dynamics and various lifestyle behaviors such as physical activity and diet are presently a topic of significant interest to scientists and health experts. This interest has spilled over to the general public as evident by an increase in anti-inflammatory products like omega-3 fatty acid supplements. Most individuals are familiar with the classic signs of injury-related inflammation including; redness, swelling, pain, loss of function, and heat at the site of a given wound. In modern research, significant focus has shifted from acute inflammatory response to chronic low grade inflammation associated with android obesity, physical inactivity, and poor dietary sources. Chronic systemic inflammation is now associated with premature aging, autoimmune disorders and several epidemiological ailments including diabetes, heart disease, and kidney disease. Systemic inflammation is heavily affected by behaviors and may be promoted or diminished through intricate dynamics related to body composition, nutritional choices, physical activity levels, hormonal balance, and stress.

A recent study in the Journal of Clinical Endocrinology and Metabolism examined the effects of dietary intake on systemic inflammation in humans. Researchers from the Mount Sinai School of Medicine investigated the link between consuming a toxin known as advanced glycation end products (AGEs) and levels of oxidant stress and systemic inflammation. AGEs are found in great abundance in processed and fried food products. In the study, 49 participants were provided with either an isocaloric low-AGE (30-50% reduction) or a regular diet for a period of between 4 weeks to 4 months. Participants who engaged in the intervention for 4 weeks were current chronic kidney disease patients, while healthy adults maintained their assigned diet for a full 4 months. The findings revealed that consuming reduced quantities of AGEs in the diet reduced oxidant stress and systemic inflammation, regardless of age or current health status. The noteworthy implication of this finding is that simple modifications to the diet can improve health outcomes and future medical costs.

Estimates suggest that anti-inflammatory food consumption is significantly below the necessary levels to offset pro-inflammatory eating. Different cites have indicated when omega 3 fatty acids (anti-inflammatory) are compared to omega-6 fatty acids in the average American diet the ration is heavily one sided, pro-inflammatory. The ideal ratio would be at about 1:6-10 (anti:pro) but many Americans experience a consumption ratio closer to 1:25-40. This suggests the average person in the United States promotes pro-inflammatory conditions, anecdotally explaining the rise in metabolic disease.

Quick Facts for Pro-inflammatory Nutrition

Oftentimes, the first step to take when making lifestyle or nutritional modifications is to become educated as to the positive and negative factors that affect the outcome. In many cases it is easier to cut or reduce negatives than add positives so first scrutinize what shouldn’t be done. A straightforward approach in this scenario would be to examine the foods that actually promote inflammation. As revealed in the previous study, processed and fried foods promote systemic inflammation through increased presence of AGEs and reduction of specific internal antioxidants such as AGE receptor-1 (AGER1). As a rule of thumb, if a food contains high amounts of flour, starch, sugar, or another sweetener; it has pro-inflammatory properties. It also appears that red meats can have an effect on inflammatory markers likely due to the saturated fat content. The following table provides some common examples of foods to avoid if one is attempting to reduce pro-inflammatory foods in the diet. In many cases these are foods most people know they should consume in moderation or not at all.

Table 1.1 Pro-inflammatory Food Product Examples

White Bagels	White Bread	Candy	Cake	Cookies
Cereals (many)	Cornstarch	Corn Bread	Crackers	Croissants
Doughnuts	Egg Rolls	French Fries	Fruit Juice	Granola Bars
Hard Cheese	Honey	Hot Dogs	Ice Cream	Margarine
Muffins	Pasta (many)	Pancakes	Pita bread	Pizza
Popcorn	Potatoes	Pudding	Relish	Rice
Sherbert	Snack Foods	Soda	Tacos	Tortillas
Waffles	Shortening	Pie	Red Meat	Jams

In many of the foods that appear in the table the amount of processing that occurs to the ingredients determines the level of pro-inflammatory activity in the body when they are consumed. For instance, a whole wheat product would likely be less inflammatory than the same food made with bleached flour.

Quick facts for Anti-inflammatory Nutrition

It is generally accepted that complementing the diet with foods that reduce inflammation will improve how an individual feels through enhanced immune function and pain reduction, decrease the risk for chronic diseases, and thwart premature aging (at least to some extent). Choosing the right kinds of dietary fats and oils, protein, carbohydrate and fiber sources, and beverages can potentially reduce systemic inflammation. As previously mentioned, foods high in omega-3 fatty acids can be powerful anti-inflammatory agents. Various types of fish, nuts, seeds, and supplements can be consumed to attain useable quantities of this protective fat. With protein, it is prudent to stick with leaner animal sources, soybeans, tofu, and soy milk. Most of the carbohydrates in the diet should come from whole grains, vegetables, and fruits. Breads, cereals, and pasta should be primarily whole grain products; as high fiber can also have an effect on inflammation. Optimal beverage choices include plain drinking water, 100% fruit juices, herbal teas, vegetable juices, and low fat milk. The following table provides some optimal anti-inflammatory food products that my benefit the dietary strategy.

Table 1.2 Anti-inflammatory Food Product Examples

Vegetables	Fruits	Herbs and Spices	Nuts, Oils, and Seeds	Fish
Bell Peppers	Apples	Basil	AvocadoOil	Cod
Broccoli	Avocados	Cayenne Pepper	Extra Virgin Olive Oil	Halibut
Cabbage	Berries	Cinnamon	Almonds	Herring
Collards	Pineapple	Cloves	Flaxseed	Oysters
Garlic	Guavas	Cocoa	Hazelnuts	Trout
Green Beans	Kiwifruit	Mint	Sunflower Seeds	Salmon
Kale	Lemons/Limes	Oregano	Walnut	Sardines
Olives	Oranges	Parsley		Snapper
Spinach	Papaya	Rosemary		Bass
Sweet Potatoes	Rhubarb	Thyme		Tuna
Turnip Greens	Tomatoes	Tumeric		Whitefish

Analysis of the anti-inflammatory table suggests healthy eating is not rocket science and not ground breaking either. The classic approach of consuming fruits, vegetables, legumes, plant oils and cold water fish for disease prevention seems to hold true for anti-inflammatory response as well, or was this the answer all along? It appears that lowered AGE consumption associated with processed and fried foods, along with the incorporation of antioxidant-rich nutrient sources can have a significant positive impact on health. Due to the fact that systemic inflammation stands as a large precursor for many epidemic disorders including the metabolic syndrome, preventative dietary measures could be a viable means for reducing the startling prevalence seen in the general population today. Conveniently, it is a measure that nearly anyone can implement with tangible positive outcomes. Of important note, moderate exercise mediates inflammatory cytokines. Therefore adding routine physical activity along with dietary adjustments can go a long way with little effort.