Metaflammation - Managing A Smouldering Fire
Several mechanisms are at work in metaflammation:
Fat cells become overloaded with excess calories, outgrow their oxygen supply and functionally change. In this process, they activate macrophages, a key immune cell, to release more inflammatory chemicals, attracting other immune cells. These inflammatory chemicals from fat and immune cells move through the circulation to other organs, such as the liver, causing further inflammation.
Additionally, the inflammatory response affects the blood vessel lining, the endothelium. Evidence suggests this is sparked by excessive LDL (‘bad cholesterol’), oxidised LDL, and circulating immune factors associated with chronic inflammation. Again, the macrophage is activated, creating immune havoc in the endothelium, forming plaque, the basis of atherosclerosis, a known cause of heart and vascular disease.
The gut microbiome is also implicated in this smouldering process. An unhealthy microbiome can stimulate chronic inflammation via proinflammatory metabolites and bacterial toxins, which gain access through compromised bowel wall integrity.
However, since many of the inducers of chronic inflammation are linked to lifestyle choices, the first step toward health is to avoid them. Chronic infections, poor diet, physical inactivity, sleep disorders , loneliness, and stress can all induce chronic inflammation.
The typical ‘Western Diet’, one high in saturated fats, cholesterol, and refined sugars found in meat and processed foods, is linked to increased inflammation and chronic disease. Choosing a diet rich in vegetables, fruits, legumes, and whole grains, as in the Mediterranean Diet, has multiple anti-inflammatory benefits. Being rich in fibre and polyphenols, it works protectively through the gut microbiome. It is rich in anti-inflammatory omega-3 fatty acids and has less inflammatory constituents as found in foods such as red meat and eggs, implicated in the development of heart disease.
Good health is priceless. Our health is declining, yet the answer is relatively cheap and accessible. Prioritising better food choices, physical activity, social connection, and sleep would create the first step toward an anti-inflammatory life. What are you waiting for?
This article was written by Dr Andrea Matthews, ELIA Lifestyle Medicine Centre medical physician.
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References available on request.