
9 min read
Myth Busting Inflammation
Author: Rachel Hawkins, Accredited Practicing Dietitian & Nutritionist (BENS, MDietS)
Accredited Practicing Dietitian & Nutritionist (BENS, MDietS)
More by authorInflammation has always been a hot topic among the health conscious. But, as with all popular health topics, the large sea of information made available to us through a simple Google search can make it difficult to determine fact from fiction.
We asked Australian Dietitian and Nutritionist, Rachel Hawkins, to set the record straight by busting some common myths on the topic of inflammation.
Is all inflammation bad for you? Do dairy and sugar really cause inflammation? Are turmeric supplements magic anti-inflammatory pills? We answer these questions and more below.
Myth 1: All inflammation is 'bad' for you
Inflammation is a normal immune response that plays an integral role in healing.
There are two main forms of inflammation; acute and chronic inflammation.
Acute inflammation comes on quickly and tends to subside within hours, days or weeks and can arise as the result of infection or injury.1
For example, acute inflammation would occur as the result of an ankle sprain. However, this inflammation is considered ‘good’ inflammation as it actually helps to protect the injured muscle from further damage.
In contrast, chronic inflammation is long-lasting inflammation. This type of inflammation is thought to be the cause of many diseases, so is what we would typically refer to as ‘bad’ inflammation.1
Verdict: Myth.
To learn more about ‘good’ and ‘bad’ inflammation, read our article from Registered Dietitian, Andy de Santis, explaining how inflammation can impact human health
Myth 2: All sugar causes inflammation
Table sugar (sucrose) and high-fructose corn syrup are two of the most common ‘added sugars’ in a western diet.
Research indicates that consuming a diet high in added sugars, specifically sucrose and fructose, promotes inflammation which can lead to the development of diseases such as obesity, insulin resistance and diabetes.2-5
However, not all sugars are made equal.
Naturally occurring sugars, found in foods such a fruit, honey and maple syrup, actually contain compounds that are anti-inflammatory.
Honey in particular has been well researched for its anti-inflammatory properties as it contains two bioactive compounds, called flavonoids and polyphenols, that act as antioxidants to help reduce free radical damage, and thus inflammation, in the body.6
Fruit is also valuable source of antioxidants, as well as fibre. Research suggests that the consumption of fibre rich foods, including fruit, help to lower the inflammatory process associated with many chronic diseases.7
So, when it comes to sugar, not all sugar causes inflammation. Instead, it is the type and dose that is important.
Verdict: Myth.
Myth 3: Dairy causes inflammation
The question of whether dairy causes inflammation is a controversial one and there is research to support both sides of the argument.
Dairy foods include yogurt, kefir, cheese, butter, cream and ice cream. Dairy products contain many important nutrients including protein, calcium, probiotics, B vitamins and vitamin D.8
They also contain saturated fat. The saturated fat found in dairy products was once believed to promote the inflammation that led to the development of heart disease.
However, a 2017 review that analysed results from 52 human clinical trials looking at dairy and inflammation, actually found that dairy had a weak, yet statistically significant anti-inflammatory effect in the body.9
So, what does that mean? Well it means that the saturated fat found in dairy products might not be as inflammatory as once thought.
While the consumption of dairy products has been linked to certain inflammatory conditions such as acne12, the evidence supporting this is weak.
Therefore, if we look at the whole body of evidence, we can conclude that dairy products do not promote inflammation in the general population – except in those people with a dairy allergy.
Verdict: Myth
Myth 4: You can reduce systemic inflammation through diet and lifestyle change
Let me start by defining what systemic inflammation is.
Systemic inflammation is used to describe when inflammation occurs throughout the whole body.
It is a form of chronic, or long-lasting inflammation, that contributes to the development of disease.
The Mediterranean Diet is an eating pattern that has anti-inflammatory properties and has been well-researched for its effectiveness in preventing and treating a range of chronic and inflammatory-related diseases, such as heart disease, type 2 diabetes, depression and cognitive decline.13
A Mediterranean Diet is predominately plant-based and includes wholefoods such as fruit, vegetables, wholegrains, legumes, beans, nuts and extra virgin olive oil, all of which are rich in antioxidants.
Importantly, the benefits of this diet are related to the dietary pattern as a whole, and not individual foods or nutrients.13
Beyond what we eat, there are a number of other lifestyle factors that can increase the state of inflammation in our body. They include a lack of sleep, chronic stress, physical inactivity, smoking and excessive alcohol consumption.14
Therefore, by implementing healthy lifestyle changes around these factors and adopting more of a Mediterranean style of eating you can be well on your way to reducing systemic inflammation.
Verdict: Truth
Myth 5: I’ll just have some turmeric…
While I’d love to tell you that curcumin, the active compound in turmeric, will reduce inflammation and improve symptoms associated with inflammatory conditions, the reality is that no one single nutrient is a magic cure-all.
When it comes to reducing inflammation, a multi-factorial and multi-nutritional approach which addresses the dietary and lifestyle changes mentioned previously, is best.
There are certain supplements which may help to reduce inflammation by providing the body with antioxidant protection. They include curcumin, fish oil, resveratrol and ginger.15-18
(Please note the disease states in which benefit has been observed with supplementation of these nutrients are varied).
However, don’t expect a miracle cure. The bigger picture matters more here than single nutrients alone.
Thus, if choosing to supplement, do so in conjunction with a balanced wholefood diet.
Verdict: Myth
Read more
Fighting inflammation with food: a dietitian's perspective...
When inflammation causes harm...
Children's nutrition and immunity - how to support their immune system naturally
References
- https://www.khanacademy.org/test-prep/mcat/biological-sciences-practice/biological-sciences-practice-tut/e/assemblies-of-molecules--cells-and-groups-of-cells-within-single-cellular-and-multicellular-organisms
- Consumption of sucrose-sweetened soft drinks increases plasma levels of uric acid in overweight and obese subjects: a 6-month randomised controlled trial
- Fructose consumption: considerations for future research on its effects on adipose distribution, lipid metabolism, and insulin sensitivity in humans
- Added fructose: a principal driver of type 2 diabetes mellitus and its consequences
- Ghrelin receptor regulates HFCS-induced adipose inflammation and insulin resistance
- Honey and Health: A Review of Recent Clinical Research
- Effects of dietary fiber intake on inflammation in chronic diseases
- https://www.healthdirect.gov.au/dairy-foods
- https://www.tandfonline.com/doi/full/10.1080/10408398.2014.967385
- Effects of probiotic yogurt consumption on inflammatory biomarkers in patients with type 2 diabetes
- Anti‐inflammatory effects of probiotic yogurt in inflammatory bowel disease patients
- Dairy intake and acne development: A meta-analysis of observational studies
- https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf
- Chronic Inflammation
- Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials
- Omega‐3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?
- Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans
- The effect of ginger consumption on glycemic status, lipid profile and some inflammatory markers in patients with type 2 diabetes mellitus
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
6 Things You Need To Know About The Keto Diet
6 things you need to know about the keto diet.
min read
Raising Gluten Free Kids
You find out your child is allergic to gluten.... now what?! It can be a shock to your routine, but don't worry, we got your back!
min read
Go Hard Or Go Home - An Interview With Eroni Leilua
Eroni Leilua, Samoan Sailing Champion and 2020 Olympian.
min read
Your Simple Get-Started Guide for Gluten-Free Living
New to the gluten gang? Scroll down to learn the basics of living a gluten free life.
min read
Why Aren't You Recovering From Sickness?
Some of us are a bit too eager to jump back into things after being sick, but this isn't always the best for your recovery.
min read
How To Get Rid Of Stress With Nutrition
Good Green Vitality conatins vitamins, minerals, and vital nutrients to further support your body's ability to manage stress, and increase your energy levels throughout the day.
min read
The Best Protein Bliss Ball Recipes
The most delicious protein bliss balls. Made with Nuzest.
min read
How to Kick Start Your Energy
Top tips on how to fight fatigue and get your energy back on track.
min read
The Best Protein Pancake Recipes
The best protein pancakes ever! Made with Nuzest Clean Lean Protein and Kids Good Stuff.
min read
Top 10 Best Protein Porridge Recipes
A list of our favourite porridge recipes of all time, using Nuzest products.
min read
All You Need To Know About Pea Protein & Pea Protein Benefits
Everything you need to know about Pea Protein Powder and it's benefits.
min read
International Women's Day - Tips for Womens Health
Top tips for supporting your health as a women.
min read
How to cope in times of sickness
There is so much information about preventing yourself from getting sick, but what about when we do get sick? It is bound to happen at some point, so it's good to also prepare yourself for times of sickness.
min read
Veganuary - Tips for adding more plant-based foods to your diet.
Benefits of adding more plant-based foods to your diet.
min read
An Interview With Claudia Kelly
We sat down with Claudia Kelly to chat about her life as a New Zealand athlete.
min read
Top Tips For Mindful Eating Over The Holidays - Less Stressed, More Blessed"
6 tips for a happier and healthier holiday.
min read
Kids Good Stuff for Brain Health
Key nutrients in Kids Good Stuff to support brain health in kids.
min read
How Can Something So Small, Be So Nutritious?
Why I’m loving the new Good Green Vitality bars – a personal review by Michelle Yandle
min read
End The Food Fight - How To Work With Picky Eaters
Would you describe your child as a fussy eater? Are mealtimes stressful? Do you worry that your child isn’t getting enough nutritionally? Let's end the food fight!
min read
The Importance Of Protein For Hair, Skin & Nails
There is often an emphasis placed on taking care of your hair, skin and nails from the outside, but what about nourishing from within?
min read
The Link Between Gut Health & Skin
Did you know that the health of your gut can affect the health of your skin? The word 'microbiota' refers to the group of beneficial, and pathogenic micro-organisms found in a fixed environment, like the gut. In this blog, we explore the link between gut health and skin health
min read
Kids Good Stuff for Skin Health
How can you ensure your kids have healthy skin? A part from the obvious, what nutrients can we provide our kids to ensure their skin stays in tip top shape?
min read
Why Is Protein So Important As We Age?
Humans are living longer and longer. How excellent is that? However, if we are not taking care of our bodies the best we can, our bodies may struggle to perform their best as body composition begins to change as we grow older.
min read
The Brain Boosting Benefits of Panax Ginseng
Ginseng, an herbal medicine in widespread use globally, is one ingredient in Good Green Vitality chosen for its brain-boosting potential.
min read
How To Optimise Brain Heath & Function
To optimise brain function we must consider the health of our second brain – the gut! But how do we make sure we are feeding our gut the right nutrients it needs?
min read
Moving Beyond Diets, An Interview With Michelle Yandle
We sat down with Michelle Yandle, HPN Certified Nutrition Coach and got a little insight into who she is, what she does and why she is so passionate about it!
min read
Nutrients For Immune Health That Aren't Vitamin C
While vitamin C can certainly help, there are heaps of other foods that contain powerful properties to keep our immune system healthy, some of which may be surprising.
min read
Protein For Kids 101
Why is protein so important for growing kids? How much protein does a child need? What are the best sources of protein? How can I increase protein in my child’s diet? We get up close and personal with protein and why it is so important for our little ones.
min read
How To Keep Your Gut Happy
A happy healthy gut needs a few things to continue to function optimally - a healthy balance of bacteria, a strong immune system and naturally, an intact lining. So how do we make sure we have all these things? Michelle Yandle explains.
min read
Is Protein Only Good For Sports Recovery?
You may have heard a myth that you need to consume protein immediately after a workout to maximise muscle growth. Is this the same with preventing recovery? Are the gym goers and fitness fanatics who chug shakes immediately after a workout doing so for muscle repair as well? Well we have the answers.
min read
Pea Protein Vs Whey Protein? Why we use European Peas in our Clean Lean Protein
Protein powder supplements aid the supply of amino acids to the body and can support individuals to reach their health goals. They are a nutrient dense and convenient way to support your daily protein intake. Clean Lean Protein is made from the highest quality European Golden Peas and provides the building blocks for vitality, repair, recovery and muscle growth.
min read
Creative Ways To Upcycle Your Nuzest Tubs
Nuzest tubs use #2 HDPE plastic and are 100% recyclable when the labels are removed, and the powder is cleaned out. Recycling is great, but how about upcycling? There are some awesome ways you could upcycle your Nuzest containers, which can be super fun, stylish and save you money.
min read
Dancing Her Way To The Top - Interview With Christa Albert
We sat down with Nuzest Ambassador and Professional Dancer, Christa Albert, to chat about her dancing career, goals and how she maintains her performance.
min read
Good Green Vitality For Energy
So, what is it that makes Good Green Vitality and Kids Good Stuff such a powerful energy booster? Besides the obvious benefits of having all your daily requirements for vitamins and minerals there is a secret sauce to the ingredients in both Good Green Vitality and Kids Good Stuff that gives an extra kick.
min read
Getting Started With A Gentle Approach To Nutrition
Here are some simple steps to getting started with taking care of your body in a way that feels through gentle nutrition.
min read
Nutrition & Lifestyle for Ultimate Health & Wellbeing
Good health is the foundation for our mental and physical performance. It also allows us to be in a good position to deal with health conditions and the many other things that life throws our way. Despite many of us being confused about the best way to shape our nutrition and lifestyle behaviours for optimal health, there are many simple changes that can be made to enhance our overall wellbeing.
min read
What Makes Clean Lean Protein so unique?
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it's available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
min read
Maximising Mood In Your Kids
Almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder. Amy Butler discusses good nutrition and lifestyle modifications, that can help to reduce the risk.
min read
Long-Lasting Energy For Kids
Children and adolescents are going through massive periods of growth and development. To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. In our latest blog we break down some specific nutrients for energy, to help support growing kids, and the best places to source them from.
min read
Setting Health Goals & Staying Motivated in 2021
Use this tried and tested goal strategy to set smaller, specific goals to avoid the overwhelm of unrealistic and vague health objectives.