How easily you can boost your immune defences

How do inflammations develop in the body?

Inflammations in the body are a response to harmful influences and part of the immune defence. They occur when the body reacts to pathogens, foreign substances or damaged cells and attempts to remove them and repair the tissue. Complex processes interact to protect and heal the affected area in a targeted way.

An inflammatory reaction is often triggered by pathogens such as bacteria, viruses or fungi, but physical stimuli such as heat, cold or mechanical injuries like bruises can also cause inflammation. For certain foreign bodies, e.g. wood splinters, the body reacts by forming pus to enclose the intruder and then remove it from the body. Allergic reactions to pollen, animal hair or specific foods can also lead to inflammation of the mucous membranes.

In the further course of inflammation the blood vessels in the affected tissue widen. Inflammatory mediators such as histamine and bradykinin promote this vasodilation, allowing more blood and thus defence cells to reach the injured area. The typical signs of inflammation appear: redness, heat, swelling, pain and possibly loss of function, for example when an inflamed joint can no longer be moved properly. Swelling occurs because the vessel walls become more permeable and fluid and immune cells enter the tissue.

How are inflammation and nutrition connected?

Nutrition can significantly influence inflammatory processes in the body by promoting or inhibiting these reactions. Every meal affects the cells, and certain food components—especially artificial additives and contaminants—can favour «silent inflammations". These chronic inflammations often go unnoticed but cause long-term damage to cellular structures and increase the risk of various diseases.

Particularly problematic are chemical residues such as pesticides and industrial additives found in many processed foods. Animal products can also leave metabolic by-products that may be pro-inflammatory. Such burdens, combined with environmental toxins and drug residues, pose a constant challenge for the organism. The body responds with a «silent inflammation" and tries to repair the damaged areas. This can manifest as symptoms such as persistent fatigue or exhaustion.

Which foods can trigger inflammation?

Certain foods can promote chronic inflammation and increase the risk of various diseases. Most problematic is sugar in its various forms, which is present in many processed products and can promote inflammatory processes in the body. Refined carbohydrates, such as those found in white flour products, also encourage the growth of pro-inflammatory gut bacteria.

Trans fats are also critical. These hardened fats occur in fried foods and sweet baked goods and can not only amplify inflammation but also increase the risk of cardiovascular problems. In addition, processed meat and cold cuts contribute to the formation of harmful AGEs (Advanced Glycation Endproducts), which promote inflammatory processes and are associated with diseases such as diabetes and osteoporosis.

Alcohol also promotes inflammation because it burdens the immune system and weakens the body's natural defence mechanisms. Omega-6 fatty acids, found in cooking oils such as corn and sunflower oil, can also disturb the balance with omega-3 fatty acids and thus favour inflammation. Another issue is refined salts, which, due to their high concentration in ready-made products, can impair fluid exchange in the body.

Inflammation-promoting foods also include wheat and wheat products, which can trigger inflammation in some people because of the gluten they contain. Consumption of milk and dairy products, high in saturated fats, is also suspected of promoting chronic inflammation.

Which foods have anti-inflammatory effects?

An anti-inflammatory diet is a valuable support for the body in healing and regeneration. Certain foods can help reduce inflammation and support the healing process. In particular, plant-based foods are rich in antioxidants, healthy fats and micronutrients.

Antioxidant-rich foods such as berries, apples and carrots help fight inflammation. They contain phytochemicals like flavonoids and carotenoids that act as «radical scavengers" protecting cells from damage caused by oxygen radicals. Vitamins C and E as well as the allicin in garlic are strong antioxidants that can slow inflammatory processes in the body.

Healthy fatty acids also play an important role in combating inflammation. Omega-3 fatty acids, in particular, found in certain plant oils, nuts and seeds, have anti-inflammatory properties. They support the formation of anti-inflammatory signalling molecules and help maintain the balance of omega-3 to omega-6 fatty acids. 

Another important factor in reducing inflammation is a healthy gut flora. Fiber-rich foods such as oats, wholegrain products and fermented foods (e.g. sauerkraut or kefir) promote a healthy gut barrier and support the elimination of harmful substances that can encourage inflammation. Probiotic foods also help stabilise the balance of «good" bacteria in the gut and thereby strengthen the immune system.

Plant-based remedies such as turmeric, ginger and fennel have been used for centuries to combat inflammation. Curcumin in turmeric has anti-inflammatory properties and protects against cellular damage. The essential oils of rosemary and fennel also have anti-inflammatory and analgesic properties.

Omega-3-rich foods such as oily fish (e.g. salmon) and plant sources like walnuts, flaxseed oil and chia seeds are particularly valuable for fighting inflammation. The fatty acids found in these foods (EPA, DHA and ALA) have strong anti-inflammatory effects and contribute to tissue repair.

Which diseases benefit from an anti-inflammatory diet?

An anti-inflammatory diet helps with many chronic diseases, since inflammation is a risk factor for heart disease, diabetes, arthritis, cancer and neurodegenerative disorders such as Alzheimer’s. It also plays a role in obesity and depression.

Particularly in arthritis, such a diet can ease inflammatory processes in the joints, reduce pain and improve mobility. In addition, an anti-inflammatory diet strengthens the immune system and supports gut health through its content of fibre and antioxidants.

How to prevent inflammation: practical tips

• Try to include three portions of vegetables and two portions of fruit in your meals each day, e.g. as snacks, in salads or as a side to main dishes. Prefer dark leafy greens and berries.
• Use turmeric in your cooking, e.g. in curries, soups or rice dishes, to get a daily dose of this anti-inflammatory spice. 
• Turmeric latte is also a tasty option. Warm 250 ml of plant milk (e.g. almond milk) and add 1 teaspoon of turmeric powder, ½ teaspoon of cinnamon, a pinch of black pepper and, if desired, a little ginger powder. Stir well and sweeten to taste with honey or maple syrup. Froth the drink briefly – and enjoy your warming, anti-inflammatory beverage!
• Drink ginger tea or add fresh ginger to smoothies and stir-fries. The pungent root helps the body fight inflammation.
• Use garlic and onions in salads or as a side to dishes. Raw ingredients have a strong anti-inflammatory effect, which is partly lost during cooking.
• Mix blueberries into your muesli, smoothies or simply eat them as a snack. The antioxidants in blueberries help protect cells from inflammation.
• Regularly add arugula, cress or radishes to your dishes. The mustard oils in these vegetables have anti-inflammatory effects and support sugar metabolism.
• Eat a handful of nuts daily: walnuts, almonds or hazelnuts are rich in healthy fatty acids. Nuts reduce inflammatory processes and strengthen the immune system.
• Include sufficient amounts of nutrients in your diet. Broccoli and legumes are rich in anti-inflammatory nutrients and help prevent health issues such as rheumatism.
• Reduce consumption of ready-made meals, sugary drinks and fast food. These can promote inflammatory processes in the body.
• Aim for at least 30 minutes of activity daily, whether walking, cycling or targeted fitness exercises. Exercise promotes circulation and has an anti-inflammatory effect.
• Wash your hands regularly, especially before eating and after touching surfaces. This helps prevent infections and related inflammations.

Integrating anti-inflammatory foods into everyday life can naturally strengthen the body and help prevent inflammation. These simple but effective ingredients make an important contribution to a healthy lifestyle.