By to Brent Bauer, MD, Mayo Clinic
Chronic inflammation is associated with health problems in all parts of the body, including the brain. Research has not yet proven that chronic inflammation is the root cause of brain disorders and diseases, but it is often found in people who suffer from Alzheimer's, Parkinson's, multiple sclerosis, and other neurological problems.
Scientists seek to understand how inflammatory processes affect the brain and cause diseases. Until then, you can make a few lifestyle changes to reduce chronic inflammation.
Acute vs. Chronic Inflammation in the Brain
Short-term (acute) inflammation is a normal response of the immune system. Redness from a cut on the finger or swelling around the knee from a fall are external signs of the body sending white blood cells to the site of the injury for healing. However, inflammation becomes harmful if it continues for months or even years. Such inflammation becomes chronic.
Inflammation in the nervous system, called neuroinflammation, is particularly damaging when it becomes chronic. Neuroinflammation is a normal immune response that protects the brain and central nervous system from infection and injury. However, the never-ending process of inflammation eventually begins to damage nearby healthy brain tissue and neurons.
Finding the cause of chronic inflammation is difficult. According to some experts, it may be the result of immune system disturbances, pollution and other environmental factors, persistent infections, medical conditions like obesity, or poor habits like a poor diet. To make things even more complicated, chronic inflammation can occur without any apparent cause or actual injury.
When Inflammation Breaks Through Defensive Barriers
The human body has various "checkpoints", through which only things useful for the body, such as food, pass through, and "bad" ones - viruses, bacteria, fungi and poisonous substances - are stopped.
In the brain, this checkpoint is called the blood-brain (blood-brain) barrier, which is a complex guard for the central nervous system. For the brain to function, this barrier must also function correctly. The blood-brain barrier determines what substances can and cannot reach the brain using different types of defense cells.
For example, endothelial cells form tight junctions that make it difficult for harmful substances in the blood to enter the brain. Pericytes , specialized cells found in the walls of blood vessels, work with endothelial cells to determine what substances are allowed to enter the brain. Pericytes also help regulate blood flow and are thought to be able to identify and destroy harmful invaders. Astrocytes are another important part of the blood-brain barrier. These cells not only contribute to the creation of the barrier, but also work together with neurons to regulate the brain's immune cells. Microglia provide another layer of protection by tracking harmful substances and destroying them.
When all the cells work together in order, the blood-brain barrier controls the chemical composition of the cerebrospinal fluid, helping to keep the brain fit for neurological activity. A stable composition/level of cerebrospinal fluid is necessary for various brain activities - support of synapses, information processing and neuron communication.
Chronic inflammation can disrupt the functioning of components of the blood-brain barrier, thereby weakening the entire structure. Because of its complexity, this blood-brain barrier is difficult to regenerate/repair. A weakened barrier allows more substances to enter the brain. It no longer filters out neurotoxins, immune cells, or chemical agents that can exacerbate neuroinflammation. Experts believe that this is the reason why some people are more susceptible to central nervous system problems.
In people with Alzheimer's disease, inflammation increases the amount of beta-amyloid (β-amyloid) in the brain. Elevated levels of β-amyloid are thought to contribute to the progression of Alzheimer's due to its tendency to clump together and block cell signals. β-amyloid can also make the blood-brain barrier more permeable by activating cells of the immune system responsible for neuroinflammation and disease progression .
Breakthrough of the blood-brain barrier is associated with such disorders as schizophrenia, bipolar syndrome and major depression. However, it is not clear whether the barrier changes are the cause or the consequence of these neurological disorders.
Research is being done to try to understand how inflammation and neurological disorders interact and whether treating the affected blood-brain barrier can stop or reverse the course of disease progression . However, until then, you can make lifestyle changes to reduce chronic inflammation in your body.
What You Eat Affects Your Inflammation Level
What you eat affects the level of inflammation in your body. Research shows that certain foods can affect blood levels of C-reactive protein, a measure of inflammation. Foods like processed sugars release inflammatory signals that increase the risk of chronic inflammation. On the other hand, foods like fruits and vegetables reduce inflammation by helping the body fight oxidative stress.
If you want to reduce chronic inflammation with nutrition, we suggest:
- Eat more plant-based foods. Eat fruits and vegetables such as berries, greens, beets, pomegranates and avocados. Other good choices include whole grains, ginger, green tea, and turmeric. These foods contain antioxidants that prevent, delay, or repair cell and tissue damage.
- Focus on healthy fats. Omega-3 fatty acids help regulate the body's inflammatory processes and can even reduce inflammatory pain. These healthy fats can be found in fish such as salmon, tuna and mackerel, and smaller amounts in peanuts, pecans and soy products.
- Reduce consumption of red meat. Although red meat can be inflammatory, you don't need to completely eliminate it from your diet to see a difference. Try switching your lunch from roast beef to fish, nuts or soy protein at least a few days a week. Also, when you eat red meat, choose a palm-sized portion instead of a pound of steak.
- Avoid highly processed foods. Cereals or drinks with a lot of sugar, fried foods, cured meats (hot dogs, pepperoni sausage, bacon), and baked goods are full of unhealthy fats that are associated with inflammation. Instead, eat brown rice, lean turkey, and swap high-sugar desserts for fruit. Drink carbonated, distilled water, unsweetened tea, coffee.
Small changes can reduce inflammation
Food isn't the only way to reduce inflammation. Maintaining a healthy weight can reduce chronic inflammation, as weight loss itself is anti-inflammatory. You can also:
- Do 20 minutes of physical activity every day. Regular physical activity, even as brisk walking, can reduce chronic inflammation.
- Quality sleep. People who get regular sleep have a much lower risk of chronic inflammation than people who experience sleep deprivation or sleep disorders. Adults should try to get 7-9 hours of sleep each day.
- Reduce stress. When you feel stressed and nervous, the body releases inflammatory cytokines. Meditation or tai chi can contribute to positive changes in the nervous and immune systems.
- Stop smoking. Nicotine and cigarettes promote inflammation and suppress anti-inflammatory processes.
Symptoms and signs of chronic inflammation are often very subtle. Signs to watch for include body aches, weakness, sleep problems, depression, stress, mood disorders, bowel problems, abnormal weight changes, and frequent infections.
If you notice these signs, consider lifestyle changes, and if you are worried about your health, be sure to consult a doctor.
This article was originally published in Thorne