DeepSummary
The podcast episode discusses the role of inflammation in the body and its impact on health. Professor Philip Calder explains that some inflammation is necessary for fighting infections and healing injuries, but chronic or long-term inflammation can increase the risk of serious diseases like heart disease, type 2 diabetes, and dementia. He distinguishes between short-term, high-grade inflammation seen in conditions like arthritis and the low-grade, chronic inflammation linked to lifestyle factors and common diseases.
Calder discusses how inflammation in blood vessels contributes to narrowing and stiffening, increasing the risk of heart attacks and strokes over time. He also explains how inflammation is part of the aging process and can lead to muscle loss (sarcopenia) and accelerated aging. The foods we eat can influence inflammation levels, with simple sugars, saturated fats, and high-fat meals promoting inflammation, while omega-3s, fiber, antioxidants, and plant compounds have anti-inflammatory effects.
The professor emphasizes the importance of omega-3 fatty acids EPA and DHA from oily fish or supplements in resolving inflammation. He recommends reducing simple sugars, saturated fats, and highly processed foods while increasing plant-based foods, fiber, antioxidants, and oily fish to help manage inflammation and reduce disease risk.
Key Episodes Takeaways
- Inflammation is a natural and necessary response to infection or injury, but chronic, low-grade inflammation can increase the risk of serious diseases like heart disease, diabetes, and dementia.
- Inflammation in blood vessels contributes to narrowing and stiffening over time, increasing the risk of heart attacks and strokes.
- Inflammation is part of the aging process and can lead to muscle loss (sarcopenia) and accelerated aging.
- Simple sugars, saturated fats, and high-fat meals promote inflammation, while omega-3s, fiber, antioxidants, and plant compounds have anti-inflammatory effects.
- Omega-3 fatty acids EPA and DHA from oily fish or supplements are important for resolving inflammation and reducing disease risk.
- Reducing simple sugars, saturated fats, and highly processed foods while increasing plant-based foods, fiber, antioxidants, and oily fish can help manage inflammation and improve health.
- Individual responses to foods can vary, and personalized dietary approaches may be necessary to effectively manage inflammation.
- Regular monitoring of inflammatory markers like C-reactive protein (CRP) can help assess the effectiveness of dietary interventions in reducing inflammation.
Top Episodes Quotes
- “I think from what I've said, you might gather that both this prolonged, well, even a short elevation, but a prolonged elevation of blood sugar is harmful to inflammation, but also too much elevation or prolonged blood fat after a meal is also bad for inflammation.“ by Philip Calder
- “So EPA and DHA are the substrates, the starting point for making chemicals that turn off inflammation.“ by Philip Calder
- “Inflammation is really the first thing that happens when we get exposed to something harmful. And that could be an infection, it could be an insect bite, it could be a paper cut.“ by Philip Calder
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Episode Information
ZOE Science & Nutrition
ZOE
5/16/24
Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.
What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.
In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.
Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.
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Timecodes
00:00 Introduction
01:20 Quickfire questions
02:55 The role of inflammation in immunity
05:30 Chronic inflammation and disease
08:30 How to measure inflammation
09:53 Low-grade inflammation and disease risk
12:30 What causes blood vessel inflammation?
15:23 What creates the narrowing of blood vessels?
17:20 How inflammation can cause blood clots, heart attacks and strokes
19:15 Inflammation and aging
21:40 Inflammation and lifestyle factors
25:07 Obesity and inflammation
28:45 Muscle loss and inflammation (sarcopenia)
30:52 The impact of meals, sugar and fats on inflammation
33:35 How diet could reduce inflammation
34:42 Why we all respond to food differently
38:42 Dietary choices to manage inflammation
40:00 What are omega-3s?
41:17 Anti-inflammatory foods
43:40 Health benefits of omega-3 fatty acids
45:55 Challenges with farmed salmon
📚 Books from our ZOE Scientists:
Mentioned in today's episode:
Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology
Omega-6 fatty acids and inflammation in PLEFA
Omega-3 fatty acids and inflammatory processes in Nutrients
Another relevant study:
Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews
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Episode transcripts are available here.