What's the deal with anti-inflammation?
Why focus on reducing inflammation if you live with type 1 diabetes?
Let's talk about anti-inflammation. Why? Because it's super important when it comes to T1D management.
It's one of the key cornerstones of my approach and the Beth Edwards Nutrition clinic -- and I'm sharing it with you today! (You lucky devils).
What is inflammation?
Part and parcel of a healthy immune system.
It's one of our first lines of defence. Say you cut your finger whilst chopping vegetables, inflammation is one of the first stages of protection against infection.
Ideally, it's acute: once the immune system has done it's job, inflammation should be 'switched off'. This happens when a resolution is found i.e. the immune system can say ‘this is all good, we can move on’.
Often, this resolution either isn’t found or it’s interrupted. Something gets in the way, keeping the immune system engaged and working in that specific area.
This can lead to a low-grade inflammatory picture.
Insulin resistance and the inevitable blood sugar highs and lows of life with T1D can promote inflammation across the body and/or get in the way of the immune system establishing resolution.
Hence why anti-inflammatory foods + anti-inflammatory ways of eating are your friends. And we all like friends, right?
Eating like an anti-inflammatory pro (but also keeping it practical)
Mediterranean eating: The Med approach to eating is all about fresh fruits and vegetables, high quality protein, extra virgin olive oil, nuts and seeds and complex carbs (super duper important for blood sugar balance). It’s packed with anti-inflammatory foods and antioxidants and celebrates the ritual of eating, which is important for promoting a healthy relationship with food.
Green tea: it’s packed with l-theanine (an amino acid that helps promote GABA production, our calming neurotransmitter) and has the highest concentration of the polyphenol ECGC which is a potent antioxidant known to reduce inflammation. 1-2 cups a day, but treat like coffee i.e. don’t burn with boiling water and don’t consumer beyond 2pm (it’s got caffeine in).
Oily fish: packed with omega 3 fatty acids known to reduce inflammation by inhibiting the release of inflammatory factors. Aim for 2-3 portions across the week and focus on the acronym SMASH - Sardines, Mackerel, Anchovy, Salmon, Herring. Wild and sustainably farmed is best and don’t forget about tins!