Chronic inflammation accelerates cellular aging and raises the risk of serious illnesses including cardiovascular disease, cancer, dementia and depression, with lifestyle changes offering a way to reduce these risks, medical experts say.
Inflammation is divided into acute and chronic types. Acute inflammation, which arises in response to infection, typically subsides within three to four weeks. When the underlying cause is not removed, however, it transitions into chronic inflammation.
According to the medical community on the 15th, Tamiko Katsumoto, clinical associate professor of immunology and rheumatology at Stanford University in the United States, recently said that lifestyle improvements can ease inflammation and lower the risk of related diseases.
What she emphasized most was managing the gut environment. About 70% of the body's immune cells are located in the intestinal mucosa. To increase the diversity of gut microbes, intake of dietary fiber, which serves as their food, must be increased.
When microbes break down dietary fiber, short-chain fatty acids are produced. These substances strengthen the intestinal mucosa and regulate the immune system. A diverse microbial community also contributes to maintaining immune homeostasis.
Dietary fiber is abundant in plant-based foods such as fruits, vegetables, legumes, herbs and nuts. The recommended daily intake is 20 to 25 grams, and people should consume a balance of soluble fiber, found in fruit flesh and seaweed, and insoluble fiber, found in grains, nuts and fruit skins. However, suddenly increasing intake or failing to drink enough water can cause bowel problems. Those who normally consume little fiber should gradually increase their intake while monitoring their physical condition after meals.
Katsumoto identified ultra-processed foods as items to avoid. Apart from sugar, fat and salt, ultra-processed foods contain almost no nutrients such as dietary fiber or vitamins.
According to a paper published in the latest issue of the international journal Nutrients, consumption of ultra-processed foods causes imbalances in gut microbiota and reduces the production of short-chain fatty acids.
Overgrowth of certain microbes, such as Clostridium and Enterococcus, may also trigger immune-mediated diseases, including inflammatory bowel disease.
"If it is difficult to completely exclude ultra-processed foods from your diet, you should increase your intake of unprocessed, natural plant-based foods to keep your gut as healthy as possible," Katsumoto said.
