Much internet information associates inflammation with arthritis. However,
rarely mentioned online is that some inflammation is necessary for good health ...
Q: So, inflammation is typical even in good health - the goal should be to limit excess inflammation?
(
Perplexity) "Yes, inflammation is a normal and necessary biological response that occurs even in good health.
The body maintains a baseline level of low-grade inflammation to help defend against infections, repair tissues,
and maintain immune surveillance. For example, healthy adults typically have low but detectable levels
of inflammatory markers like C-reactive protein (CRP) below 3 mg/L, which reflects normal immune activity
without harmful chronic inflammation.
The health goal is not to eliminate inflammation entirely but to limit excess or chronic inflammation.
Excessive or persistent inflammation is linked to tissue damage and chronic diseases such as arthritis,
cardiovascular disease, diabetes, and autoimmune disorders. Managing lifestyle factors — such as diet,
exercise, stress, and sleep — to keep inflammation within healthy ranges helps reduce the risk
of these conditions and supports overall health.
In summary, a basal level of inflammation is typical and essential for health.
The objective is to prevent sustained,
elevated inflammation beyond normal levels that can damage tissues and promote chronic disease.
Q: How does inflammation cause arthritis?
(
P) "Inflammation causes arthritis primarily by triggering an immune response that attacks the joints, leading to swelling,
pain, and tissue damage. In rheumatoid arthritis (RA), an autoimmune inflammatory disease, immune cells such as macrophages,
T cells, and B cells become activated in the synovial membrane (the lining of the joint capsule). These cells release pro-inflammatory
cytokines like tumor necrosis factor (TNF), interleukin-1 (IL-1), and interleukin-6 (IL-6) that perpetuate inflammation locally and systemically.
This inflammatory cascade leads to:
- Activation of synovial fibroblasts and chondrocytes, which release enzymes that break down cartilage.
- Recruitment of neutrophils producing free radicals that further damage joint tissues.
- Activation of osteoclasts causing bone erosion.
- Thickening of the synovial lining and joint swelling.
This chronic inflammatory environment results in the destruction of cartilage and bone within the joint, causing the pain,
stiffness, and deformities characteristic of arthritis. Osteoarthritis (OA) also involves inflammation but traditionally less intense;
it is triggered by mechanical stress and joint injury, with low-grade chronic inflammation contributing to cartilage degeneration
and joint damage over time.
Thus, inflammation sustains and amplifies joint damage in arthritis through immune cell activation, cytokine release,
and destructive enzyme production, ultimately impairing normal joint function."
Q: Which foods promote healthy level of inflammation and which cause excess inflammation?
(
P) "Foods that support healthy inflammation reduction are mainly whole, plant-based, and rich in antioxidants,
fiber, and healthy fats. These foods help modulate the immune system and reduce chronic inflammatory markers in the body.
Foods That Support Healthy Inflammation
- Fruits: Berries (strawberries, blueberries, cherries), citrus fruits (oranges, lemons), apples, grapes, pineapple, pomegranate.
- Vegetables: Leafy greens (spinach, kale, Swiss chard), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts),
peppers, mushrooms, beets, carrots, tomatoes.
- Healthy fats: Extra virgin olive oil, avocados, nuts (almonds, walnuts), seeds (chia, flaxseeds).
- Fatty fish: Salmon, sardines, mackerel, tuna providing omega-3 fatty acids which are potent anti-inflammatory agents.
- Whole grains: Oats, quinoa, barley, brown rice.
- Legumes: Lentils, beans, chickpeas.
- Herbs and spices: Turmeric (curcumin), ginger, garlic, cinnamon, black pepper.
- Beverages: Green tea, coffee (plain).
Foods That Increase Inflammation
- Added sugars: Soft drinks, sweets, pastries, sugary cereals.
- Refined carbohydrates: White bread, white rice, chips, processed snacks.
- Saturated and trans fats: Red and processed meats, fried foods, margarine, baked goods with hydrogenated oils.
- Processed meats: Sausages, bacon, salami.
- Excess omega-6 fatty acids: Found in some vegetable oils like corn and soybean oil
when consumed in imbalance compared to omega-3s.
Choosing predominantly anti-inflammatory foods while minimizing inflammatory ones supports a more balanced immune response
and may reduce the risk or severity of chronic inflammatory conditions such as arthritis, heart disease, and diabetes."
Q: What diet is best for recovery from long-term excess inflammation?
(P) "The best diet for recovery from long-term excess inflammation is an anti-inflammatory diet, with the Mediterranean diet
being the most well-supported approach. This diet emphasizes whole, nutrient-dense foods known to reduce inflammation
and promote healing.
Key Components of an Anti-Inflammatory Diet
- Fruits and Vegetables: Especially colorful varieties like berries, leafy greens, and cruciferous vegetables
packed with antioxidants that help combat inflammation.
- Omega-3 Rich Fish: Such as salmon, tuna, sardines, and anchovies, which contain omega-3 fatty acids
that lower inflammatory markers like C-reactive protein (CRP).
- Healthy Fats: Olive oil, particularly extra-virgin, contains oleocanthal, which has anti-inflammatory properties.
Nuts and seeds also provide healthy monounsaturated fats.
- Whole Grains and Legumes: Foods like oats, quinoa, brown rice, beans, and lentils are rich in fiber and antioxidants
that support gut health and reduce inflammation.
- Herbs and Spices: Turmeric, ginger, and garlic have natural anti-inflammatory effects.
Foods to Limit or Avoid
- Processed and fried foods
- Added sugars and sweetened beverages
- Red and processed meats
- Refined carbohydrates (white bread, pastries)
- Trans fats and unhealthy oils
Benefits and Additional Tips
- This diet can reduce systemic and joint inflammation, ease symptoms of chronic conditions,
and support overall wellness.- Weight loss combined with this diet further reduces inflammation.
- Incorporate at least 3 to 4 ounces of fatty fish twice a week, 1.5 to 2 cups of fruits,
and 2 to 3 cups of vegetables per day.
- Daily intake of 1.5 tablespoons or more of extra virgin olive oil is recommended.
- Aim for 25-38 grams of fiber daily from plant foods
to nourish gut microbiota and lower inflammation.
Overall, adopting a Mediterranean-style anti-inflammatory diet — rich in whole foods, healthy fats, and antioxidants
while minimizing processed and inflammatory foods — is the best choice for recovery from long-term excess inflammation.
This approach aligns with expert recommendations and clinical evidence supporting inflammation reduction
and chronic disease risk mitigation.
Rod
Ingredients:
Directions:
For less onion crunch, 
"What's up, doc?! Let's start this recipe!" 
That's what I just had for supper! (half the loaf is still left).