We all know the word 'inflammation', right? Imagine when you get bitten by a mosquito, or when you get a small wound that becomes infected, the area becomes red, swollen, and hot. That's what we call inflammation. But did you know that this kind of inflammation can also occur inside our bodies, in ways that we can't see? The latest medical research has found that there is a strong connection between chronic inflammation that occurs inside the body and the two types of diabetes that are most common in society today (Type 2 Diabetes). The good news is that there are many things we can do to control this condition. Let's talk about it in detail today.
What exactly is this inflammation that occurs inside the body?
In a person with Type 2 Diabetes, the body either does not produce enough of the hormone insulin. Or, the body cannot use the insulin it does produce properly. Simply put, insulin is a key produced in our pancreas that controls the level of sugar in the blood.
So, there are many factors that affect the action of this insulin. Among them, the main one is unnecessary obesity in the body , especially the fat that is deposited around the stomach and internal organs in the abdomen. Now researchers have found that some chemicals released by these fat cells cause chronic, low-grade inflammation in our body. This is like a small fire that burns and then dies. This inflammation is what later leads to many diseases like diabetes.
This internal inflammation, like the swelling that occurs when an insect bites, is not visible on the outside. However, it silently damages the body's insulin function.
Inflammatory chemicals and diabetes
Researchers have known for decades that people with diabetes have higher levels of inflammatory markers in their bodies than healthy people. Specifically, diabetics have higher levels of inflammatory chemicals called cytokines .
So, how do lack of physical education and obesity increase these cytokine levels and pave the way for diabetes?
Researchers have found that these cytokines are mostly found in fat tissue. This means that the extra fat in our bodies, especially in the abdominal area, continues to produce these inflammatory chemicals. This interferes with the action of insulin. We call this condition insulin resistance .
There is a very dangerous vicious cycle going on here.
1. Extra fat increases inflammation in the body.
2. As inflammation increases, the body's cells become less sensitive to insulin (Insulin Resistance).
3. As insulin resistance increases, inflammation in the body increases.
4. As this cycle continues, blood sugar levels gradually rise, eventually reaching uncontrollable levels, leading to Type 2 Diabetes.
In addition, excessive emotional stress can also increase the levels of inflammatory chemicals in the body. Therefore, taking care of your mental health is also very important during this journey.
How can exercise combat this inflammation?
It has been proven that a person at risk of diabetes can significantly reduce their risk of developing diabetes by doing simple exercises, such as brisk walking for 30 minutes a day , several days a week. One of the secrets to this is the anti-inflammatory properties of exercise.
When you exercise, your body releases a number of chemicals that fight inflammation. It also dramatically increases the sensitivity of your body's cells, especially muscle cells, to insulin. This makes it easier for your cells to use the sugar in your blood as energy. You don't need fancy gym equipment to get these benefits. You can get these results with something as simple as a daily walk.
Should we adopt an anti-inflammatory diet?
The foods we eat also have a big impact on increasing or decreasing inflammation in the body. But remember, it's difficult to prevent diabetes by eating anti-inflammatory foods alone and not losing weight. It's only when weight loss and exercise come together that a powerful anti-inflammatory effect occurs.
Let's see what foods reduce and increase inflammation.
| Food category | Examples |
|---|---|
| 👍 Foods that reduce inflammation in the body (Anti-inflammatory) | |
| Healthy oils | Olive oil, canola oil, flaxseed oil, and fish oil rich in Omega-3. |
| Fruits and nuts | Avocados, walnuts. |
| Vegetables and fruits | Dark green leafy vegetables like tomatoes, oranges, spinach, and many other vegetables and fruits. |
| 👎 Foods that increase inflammation in the body and should be reduced (Pro-inflammatory) | |
| Unhealthy fats | Foods containing trans-fatty acids (most bakery products, deep-fried fast foods), margarine, vegetable shortening. |
| Red meat | Excessive consumption of meats such as beef and pork. |
| Full-fat dairy products | Excessive intake of cheese, cream, full-fat milk, and yogurt. |
Take-Home Message
- There is a very close relationship between Type 2 Diabetes and inflammation in the body.
- Extra fat, especially around the abdomen, is a major cause of this chronic inflammation.
- Inflammation and insulin resistance in the body are a vicious cycle that reinforce each other.
- This condition can be controlled and prevented by maintaining a healthy weight, exercising daily, and eating foods that reduce inflammation (fresh fruits, vegetables, healthy oils).
- If you have any concerns about diabetes or the information in this article, please talk to your family doctor about it and seek advice.
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