Taming the Fire Within: Combating Chronic Inflammation

Over the past thirty years, our Western diet has changed dramatically, leading to various health issues, one of which is chronic inflammation. A significant factor in this shift has been the marked increase in our intake of Omega-6 fats, disrupting the balance between Omega-3 and Omega-6. This imbalance is believed to contribute to inflammation and may be linked to a rise in inflammatory and autoimmune diseases.

Currently, autoimmune diseases affect 20% of the population, with women being particularly vulnerable. Individuals with a genetic predisposition may trigger these diseases through environmental factors, such as a diet rich in pro-inflammatory Omega-6 fats. According to a report from The Daily Maverick, autoimmune diseases are on the rise in South Africa, with an estimated 2.5 million people affected. Alarmingly, these conditions rank as the third leading cause of death among women.

Fortunately, increasing dietary sources of Omega-3 and considering supplementation can significantly alleviate inflammation and its effects on autoimmune diseases. Additionally, Vitamin D has been shown to help reduce inflammation and enhance immune function. Autoimmune diseases impacted by these nutrients include Type 1 diabetes, neurodegenerative conditions like Alzheimer’s and Parkinson’s disease, rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), systemic scleroderma, thyroiditis (Hashimoto's), psoriasis, and multiple sclerosis (MS).

Research suggests that Omega-3 supplementation could lower the risk of developing Type 1 diabetes, particularly in individuals with a family history of the disease. Furthermore, it may delay the progression of diabetes and its complications, positively influencing the gut microbiome as well.

In the context of neurodegenerative diseases, early supplementation may reduce the risk of developing dementia by up to 6.1%, potentially extending the period of life free from dementia by an additional 4.7 years. For those with rheumatoid arthritis, Omega-3 supplementation has been found to diminish inflammation symptoms and slow joint damage. A Danish observational study highlighted a 49% reduction in RA risk with every 30g increase in daily intake of fatty fish.

In cases of SLE, six months of Omega-3 supplementation has been shown to alleviate lupus symptoms, while high Omega-3 intake can lessen the severity and frequency of psoriatic plaques in psoriasis. In MS, prolonged Omega-3 supplementation has been linked to improvements in gait.

Addressing chronic inflammation is crucial for overall health. We must reassess our diets and strive to restore the optimal balance of Omega-3 and Omega-6. This approach, known as immuno-nutrition, may not reverse existing tissue damage, but it can positively impact symptoms and slow disease progression. Adopting a strict anti-inflammatory diet is a cost-effective strategy for reducing the risk of chronic illnesses and early disability. Thus, Omega-3 supplementation should be encouraged as part of a healthy diet and lifestyle.

Excellent dietary sources of Omega-3 include oily fish such as salmon, tuna, sardines, and pilchards, as well as nuts (almonds, walnuts), seeds (chia, sesame), avocado, broccoli, and egg yolk. Vitamin D can be found in eggs, cheese, mushrooms, liver, cottage cheese, salmon, milk, and peas. Dietary sources of Omega-6 include refined vegetable oils (sunflower, canola), meat, poultry, eggs, and corn.

Achieving the right balance is key to health. We do not need to eliminate Omega-6 from our diets; rather, we should reduce its frequency in our meals while increasing our Omega-3 intake, both through dietary changes and supplementation. The recommended daily intake of Omega-3 for healthy adults is 1000mg of EPA and DHA. For those with autoimmune diseases, a daily intake of 2000mg may yield beneficial effects. Additionally, it is important to check Vitamin D levels and prescribe supplements if deficiencies are identified.

Helping you towards a healthy and dynamic life

Janet