The anti-inflammatory diet: your food as medicine

What if we told you that the key to preventing heart disease, dementia and many age-related conditions isn’t found in a prescription bottle, but on your dinner plate? At Breakspear Medical, we’ve long understood that food is medicine, which research continues to prove.

The hidden inflammation that’s ageing you

Inside your body, there’s likely a silent process occurring that could be accelerating your ageing and increasing your risk of serious disease. It’s called ‘silent inflammation’ and unlike the obvious inflammation you see when you cut your finger, this type can operate under the radar for years or even decades.

Silent inflammation is your immune system’s confused response to modern life, which could include processed foods, stress, environmental toxins and nutrient imbalances. Left unchecked, it can become the foundation for:

• heart attacks and strokes
• high blood pressure
• arthritis and joint pain
• depression and mood disorders
• Alzheimer’s disease and cognitive decline
• various forms of cancer
• diabetes and metabolic syndrome
• chronic infections
• gut disorders

The concerning reality is that you probably won’t know it’s happening until serious symptoms appear.

The hormone story: why your body creates inflammation

To understand how to stop silent inflammation, we need to look at eicosanoids. Eicosanoids were the first hormones developed by the earliest living organisms.

Think of eicosanoids as your body’s internal messaging system. These powerful hormones are created from the fats in your cell membranes and come in two varieties:

1. “Good” eicosanoids: anti-inflammatory messengers that promote healing, proper immune function, and cellular repair.
2. “Bad” eicosanoids: pro-inflammatory signals that, when excessive, create the chronic inflammation underlying most age-related diseases.

The balance between good and bad eicosanoids is largely determined by what you eat.

The fat that fights back: understanding omega fatty acids

Omega-3 fatty acids are currently getting mainstream attention. A recent Telegraph article highlighted groundbreaking research from the Do-Health clinical trial, showing that omega-3 supplementation can reduce infections by 13%, falls by 10%, and even slow biological ageing by three months over three years. The research confirms what we’ve known for decades: these fatty acids are powerful medicine.

However, it’s not just about getting more omega-3; it’s about balancing omega-3 with omega-6.

Not all fats are created equal. Two specific types play starring roles in your inflammation story:

1. Arachidonic Acid (AA): This omega-6 fat, found in excessive amounts in modern diets, is the building block for “bad” eicosanoids. While you need some AA for normal function, too much becomes inflammatory fuel.
2. EPA and DHA: These omega-3 fats, abundant in fish oil, are the heroes of our story. EPA specifically helps create “good” eicosanoids that fight inflammation, while DHA is crucial for brain health.

The recent article noted that the ideal omega-6 to omega-3 ratio should be 3:1, with most people having ratios between 10:1 and 50:1. The problem with modern diets is that we consume far too much omega-6 fat (from processed foods, vegetable oils, and grain-fed meat) and far too little omega-3. This imbalance tips the eicosanoid scales toward inflammation. Therefore simply adding omega-3 without addressing excess omega-6 is like trying to balance a seesaw by only adding weight to one side.

The insulin connection: how carbs fan the flames

Insulin is your body’s blood sugar management hormone, which directly influences eicosanoid production. When you eat too many carbohydrates, particularly refined ones, your insulin levels spike.

High insulin does three dangerous things:

1. Activates delta-5-desaturase: this enzyme converts dietary omega-6 fats into inflammatory arachidonic acid.
2. Promotes fat storage: leading to weight gain and metabolic dysfunction.
3. Creates a vicious cycle: bad eicosanoids actually increase insulin production, creating more inflammation.

This explains why the standard high-carbohydrate diet recommended by traditional food pyramids can actually promote the very diseases it claims to prevent.

The anti-inflammatory plate: food as precision medicine

The solution lies in treating food with the same precision we’d apply to prescription medicine. Here’s the anti-inflammatory approach that can transform your health:

The perfect plate formula

1. One-third lean protein: about the size and thickness of your palm. This could be wild-caught fish, grass-fed meat, free-range poultry, or plant-based proteins, such as hemp seeds.
2. Two-thirds colourful vegetables and low-sugar fruits: focus on non-starchy vegetables and berries, which provide antioxidants without spiking insulin.
3. A dash of healthy fat: extra virgin olive oil, avocado, or nuts provide monounsaturated fats that support the anti-inflammatory process.

The essential fat foundation: why your body depends on dietary fats

Here’s a crucial point that’s often overlooked: some fats are absolutely essential because your body simply cannot manufacture them. Without these dietary building blocks, many of the inflammatory conditions that we’ve discussed become inevitable.

These nutritional essentials are linoleic acid and alpha-linolenic acid, and understanding them is key to your anti-inflammatory success.

Linoleic acid: the omega-6 essential

This essential omega-6 polyunsaturated fatty acid serves vital functions when consumed in proper amounts. Quality sources include evening primrose oil, safflower oil, and pumpkin seed oil. The key is moderation; it’s the omega-6 to omega-3 balance that matters most.

Alpha-linolenic acid: your omega-3 foundation

This essential omega-3 fatty acid forms the backbone of your anti-inflammatory arsenal. Hemp seed oil and flax seed oil are particularly rich sources, offering high concentrations of this crucial nutrient. Remarkably, hemp seed oil naturally provides the optimal 3:1 ratio of linoleic acid to alpha-linolenic acid, which makes it nature’s perfect balance in a single source.

The cholesterol truth: misunderstood but vital

Despite decades of negative press, cholesterol deserves recognition as one of your body’s most important molecules. This indispensable compound serves as the structural foundation of every cell membrane, acts as the precursor for vital steroid hormones, and forms the protective myelin sheaths that wrap around your nerves. Your brain particularly depends on cholesterol for optimal function. The good news is that your liver can manufacture this essential substance, working alongside dietary sources to meet your body’s needs.

It is also important to minimise grains.  This can be done by reducing your intake of bread, pasta, rice, and other grain-based carbohydrates which drive insulin production.

The fish oil factor

High-quality fish oil supplementation provides concentrated EPA and DHA that the modern diet often lacks. Research shows that fish oil can be more effective than statin drugs for improving cholesterol profiles, without the side effects.

Beyond heart disease: the wider benefits

This anti-inflammatory approach doesn’t just protect your cardiovascular system. Our clinical experience shows it can help with:

• cognitive function: protecting against memory loss and supporting mental clarity
• hormonal balance: including conditions like polycystic ovarian syndrome and fertility issues
• joint health: reducing arthritis pain and stiffness
• mood stability: supporting mental health and emotional resilience
• energy levels: eliminating the blood sugar rollercoaster that leaves you exhausted

Why one size doesn’t fit all

While these principles apply to everyone, the details matter enormously. Your optimal anti-inflammatory diet depends on on various factors, which include:

• your genetic makeup
• current health status
• stress levels and lifestyle
• existing nutrient deficiencies
• food sensitivities and intolerances
• medication interactions

This is why working with qualified practitioners is essential for long-term success.

Your next step: professional guidance

At Breakspear Medical, our experienced nutritional therapist and environmental naturopath understand that optimal nutrition is highly individual. We don’t believe in generic meal plans or one-size-fits-all approaches.

We offer:

• comprehensive nutritional assessments to identify your unique needs
• personalised anti-inflammatory protocols based on your health goals
• high-quality supplement guidance to fill nutritional gaps
• ongoing support to help you implement lasting dietary changes
• integration with medical care when addressing complex health conditions

Our practitioners combine nutritional science with decades of clinical experience, helping you navigate the often-confusing world of nutrition information to find what actually works for your body.

The time to act is now

Silent inflammation doesn’t announce itself with symptoms; it builds quietly over years. The good news is that dietary changes can begin reversing inflammatory processes within weeks of implementation.

Every meal is an opportunity to either feed inflammation or fight it. With the right guidance, you can transform your relationship with food from a source of disease to a powerful medicine for longevity and vitality.

Ready to discover your personalised anti-inflammatory nutrition plan?

Contact us at Breakspear Medical today to schedule a consultation with our knowledgeable nutritional therapist or environmental naturopath. Don’t wait for symptoms to appear; start building your defence against silent inflammation now.

Your future self will thank you for the investment you make in your health today.