Inflammation and Its Hidden Impact on Health

Good morning,

inflammation is the immune system's natural defense response to a threat that helps the body heal wounds and fight infection. The problem occurs when this reaction does not subside and persists for a long time - chronic inflammation occurs, which subtly damages cells, blood vessels and organs. Today, such a condition is associated with the development of diabetes, cardiovascular diseases, obesity and neurodegenerative diseases.

What we eat plays a crucial role. Some foods support the inflammation process, while others can suppress it and bring the body back into balance.

In this issue, we'll look at what triggers inflammation, how it affects the body, what scientific reviews say about an anti-inflammatory diet, and we'll add practical tips on how to start making changes today.

Inflammation – when the defense turns against us

In recent years, there is increasing evidence that chronic inflammation is the silent background behind most of civilization's diseases. In contrast to acute inflammation, which the body initiates during an injury or infection and then ends, chronic inflammation takes place secretly and over a long period of time. The immune system is thus constantly on alert, which leads to damage to tissues, blood vessels and metabolic processes.

Studies confirm that this condition is closely related to the long-term effect of inappropriate lifestyle factors, especially a diet high in sugar, saturated and trans fats, excess ultra-processed foods and lack fiber, fruits and vegetables. Such a composition of the menu supports the production of inflammatory substances (cytokines) and leads to disturbances in the metabolism of fats and sugars.

It also plays an important role obesity, when adipose tissue produces substances that increase inflammatory activity in the body. Added to this is chronic stress and lack of sleep, which further increase levels of stress hormones and keep the immune system on constant alert.

But there are factors that can reverse this process and help the body restore its natural balance. The basis is a balanced lifestyle, the most important part of which is an anti-inflammatory diet, which is the name for a way of eating that suppresses the course of chronic inflammation and at the same time strengthens the immune and metabolic balance. It is not a uniform menu, but a set of principles and foods whose effects on reducing inflammatory markers (e.g. CRP, IL-6, TNF-α) confirm numerous studies.

Read:

The Anti-Inflammatory Diet – The Path to a Healthier Balance

Inflammation doesn't always have to be the enemy. To a reasonable extent, it is the body's natural defense, but if it persists for a long time, it becomes a risk factor for many diseases. An anti-inflammatory diet helps to calm this process and return the organism to balance.

This way of eating is based on natural, minimally processed foods, which support immunity and dampen inflammatory processes. The key is a preponderance of vegetables, fruits, whole grains, legumes, fish, nuts and healthy fats, at the same time it is necessary to limit sugars, salt, industrially processed products and an excess of animal fats.

Read the article

Practical tip:

How to support the body against inflammation

Chronic inflammation cannot be eliminated overnight, but we can significantly calm it down with a suitable lifestyle. Take small steps that will easily become a daily habit, the body reacts to them surprisingly quickly:

Start the day colorfully: Add a handful of berries, a teaspoon of seeds or a few walnuts to your breakfast. Antioxidants, fiber and healthy fats help calm inflammatory processes.
Prefer quality fats: Olive oil, avocados, nuts and fatty sea fish provide the body with omega-3 fatty acids, which naturally reduce inflammation.
Minimize processed foods: Choose fresh, simple ingredients instead of semi-finished products, fast food and sugary drinks. In this way, the body gets the necessary nutrients instead of an excess of additives and sugars.
Treat yourself to exercise and sleep: Regular physical activity supports blood circulation and tissue regeneration, enough sleep gives the body room for regeneration and helps reduce the level of stress hormones.

Every little change – if any consistent and long-term – brings noticeable relief to the body and helps keep inflammation under control.

Nutrition in Q&A:

We choose from questions from Counseling, which is an integral part of our courses. Answers that inspire, explain and can help you on your way to a healthier life.

Question:

Can an anti-inflammatory diet replace anti-inflammatory drugs?

Response:

No, and she shouldn't. Anti-inflammatory diet it is not a substitute for treatment, but a strong support tool that helps reduce the activity of chronic inflammation even where we do not feel any acute problems. This inflammation often takes place in secret, it may not be manifested by pain or temperature, but it puts a long-term burden on the immune system, blood vessels and metabolism.

Research shows that people following an anti-inflammatory diet have lower levels of inflammatory markers (e.g. CRP, IL-6), better glucose and fat metabolism, more stable blood pressure and lower risk of developing diseases of civilization.

In practice, this means less stress on the immune system, faster regeneration after stress or illness and an overall better feeling of vitality. So an anti-inflammatory diet is not a "cure", but can be the basis of a lifestyle that helps the body work in its own balance.

have a nice day
Mgr. Martin Jelínek

I have been engaged in nutritional counseling since 2016, and a long and challenging life journey led me to it. The love for cooking, nutrition and a healthy lifestyle was not love at first sight. It was created and developed for many years. Life with its everyday joys and worries, confrontation with various health problems in the family and in the immediate vicinity, combined with an insatiable curiosity, were the driving force and energy for me to search for quality information. I understood that without constant education, it is not possible to form an objective opinion on questions in the field of nutrition and a healthy lifestyle in the flood of information. Originally, I studied completely different things than what I devote myself to with all my heart today. In order to understand the functioning of the body and the impact of nutrition on health, I tried to supplement my education and after a long search I decided on Martin Jelínek's course Nutrition and supplementation consultant - online. The course is extremely extensive and packed with scientifically based information. Completing the course gave me the necessary self-confidence to start nutritional counseling professionally. I am currently working with Zuzana Líšková as part of the NUTRIPLAN by Zuzana Líšková © nutritional program.

M.Sc. Vilma Vitteková
www.zdravyplan.sk

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<!doctype html> <html lang="en" xmlns="http://www.w3.org/1999/xhtml" xmlns:v="urn:schemas-microsoft-com:vml" xmlns:o="urn:schemas-microsoft-com:office:office"> <head> <meta charset="utf-8"> <meta name="viewport" content="width=device-width, initial-scale=1.0"> <meta http-equiv="X-UA-Compatible" content="IE=edge"> <meta name="x-apple-disable-message-reformatting"> <meta name="format-detection" content="telephone=no,address=no,email=no,date=no,url=no"> <title>Courses ATAC Newsletter</title>  <style> /* ----- Reset + helpers ----- */ html, body { margin:0 !important; padding:0 !important; height:100% !important; width:100% !important; font-family:Arial, sans-serif; } * { -ms-text-size-adjust:100%; -webkit-text-size-adjust:100%; } table, td { mso-table-lspace:0pt !important; mso-table-rspace:0pt !important; } img { -ms-interpolation-mode:bicubic; border:0; outline:none; text-decoration:none; display:block; } a { text-decoration:none; } /* ----- Container ----- */ .email-bg { background:#ddd; } .wrapper { width:600px; margin:0 auto; } .content { background:#ffffff; } .px { padding-left:24px; padding-right:24px; } .py { padding-top:24px; padding-bottom:24px; } .py-2 { padding-top:24px; padding-bottom:20px; } .py-sm { padding-top:16px; padding-bottom:16px; } .muted { color:#6b7280; } .heading { font-size:24px; line-height:32px; font-weight:700; margin:0; color:#111827; } .subheading { font-size:20px; line-height:26px; font-weight:600; margin:0; color:#111827; } .text { font-size:16px; line-height:24px; color:#111827; margin:0; } .text p { margin-bottom: 1em } .text a { text-decoration: underline } .small { font-size:12px; line-height:18px; } .divider { border-top:1px solid #e5e7eb; height:1px; line-height:1px; } .btn { background:#21a158; color:#ffffff !important; padding:12px 20px; border-radius:6px; display:inline-block; font-weight:600; } .btn:hover { opacity:0.9; } .center { text-align:center; } .col { vertical-align:top; } .spacer-16 { height:16px; line-height:16px; font-size:16px; } .spacer-24 { height:24px; line-height:24px; font-size:24px; } .spacer-32 { height:32px; line-height:32px; font-size:32px; } .read-more { color: #21a158; font-size: 16px; font-weight:bold; margin: 0 0 4px 0;} h1 { font-size: 22px } h2 { font-size: 19px; margin: 1.5em 0 0.5em 0 } h3 { font-size: 16px; margin: 1.5em 0 0.5em 0 } /* ----- Responsive ----- */ @media (max-width:600px) { .px { padding-left:16px !important; padding-right:16px !important; } .py { padding-top:20px !important; padding-bottom:20px !important; } .stack, .stack > tbody > tr > td { display:block !important; width:100% !important; } .hide-sm { display:none !important; height:0 !important; overflow:hidden !important; } .center-sm { text-align:center !important; } } /* ----- Dark mode (where supported) ----- */ @media (prefers-color-scheme: dark) { .email-bg { background:#0b1220 !important; } .content { background:#0f172a !important; } .heading, .subheading, .text { color:#e5e7eb !important; } .muted { color:#94a3b8 !important; } .divider { border-top-color:#1f2937 !important; } } </style> </head> <body class="email-bg" style="background:#f5f7fb;">  <div style="display:none; overflow:hidden; line-height:1px; opacity:0; max-height:0; max-width:0;"> Inflammation is the immune system's natural defense response to a threat that helps the body heal wounds and fight infection. The problem occurs when this reaction does not subside and persists for a long time... ‌ ‌ ‌ ‌ ‌ ‌ ‌ </div>  <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0" class="email-bg"> <tr> <td align="center" style="padding:8px">  <div style="width:632px;background:#ffffff;padding:1em;margin:0 auto"> <table role="presentation" cellpadding="0" cellspacing="0" border="0" class="wrapper" width="600" style="width:600px; margin:0 auto;">  <tr> <td class="px py-2 center content" style="border-radius:12px 12px 0 0;">  <a href="https://example.com" target="_blank" style="display:inline-block;"> <img src="https://www.kurzyatac.cz/data/newsletter/logo-en.png" width="240" height="40" alt="Logo" style="height:auto;"> </a> </td> </tr>  <tr> <td class="content" style="background:#ffffff;"> <img src="https://www.kurzyatac.cz/data/vse-o-studiu/protizanetliva-dieta.jpg" width="600" height="300" alt="Hero picture" style="width:100%; height:auto;"> <div class="px py"> <div class="text"> <p>Good morning,</p> <p>inflammation is the immune system's natural defense response to a threat that helps the body heal wounds and fight infection. The problem occurs when this reaction does not subside and persists for a long time - chronic inflammation occurs, which subtly damages cells, blood vessels and organs. Today, such a condition is associated with the development of diabetes, cardiovascular diseases, obesity and neurodegenerative diseases. </p> <p>What we eat plays a crucial role. Some foods support the inflammation process, while others can suppress it and bring the body back into balance.</p> <p>In this issue, we'll look at what triggers inflammation, how it affects the body, what scientific reviews say about an anti-inflammatory diet, and we'll add practical tips on how to start making changes today.</p> </div> </div> </td> </tr>  <tr> <td class="content px"> <div style="height:12px; line-height:12px; font-size:12px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:12px; line-height:12px; font-size:12px;"></div> </td> </tr> <tr> <td class="content" style="background:#ffffff;"> <div class="px py"> <div class="text"> <h1>Inflammation – when the defense turns against us</h1> <p>In recent years, there is increasing evidence that chronic inflammation is the silent background behind most of civilization's diseases. In contrast to acute inflammation, which the body initiates during an injury or infection and then ends, chronic inflammation takes place secretly and over a long period of time. The immune system is thus constantly on alert, which leads to damage to tissues, blood vessels and metabolic processes.</p> <p>Studies confirm that this condition is closely related to the long-term effect of inappropriate lifestyle factors, especially a diet high in <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9471313/">sugar</a>, saturated and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7231579/">trans fats</a>, excess <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10058108/">ultra-processed foods</a> and lack <a href="https://cdn.nutrition.org/article/S2475-2991(25)02972-5/pdf">fiber, fruits and vegetables</a>. Such a composition of the menu supports the production of inflammatory substances (cytokines) and leads to disturbances in the metabolism of fats and sugars.</p> <p>It also plays an important role <b>obesity</b>, when <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3652163/">adipose tissue</a> produces substances that increase inflammatory activity in the body. Added to this is chronic stress and lack of sleep, which further increase levels of stress hormones and keep the immune system on constant alert.</p> <p>But there are factors that can reverse this process and help the body restore its natural balance. The basis is a balanced lifestyle, the most important part of which is an anti-inflammatory diet, which is the name for a way of eating that suppresses the course of chronic inflammation and at the same time strengthens the immune and metabolic balance. It is not a uniform menu, but a set of principles and foods whose effects on reducing inflammatory markers (e.g. CRP, IL-6, TNF-α) confirm <a href="https://pubmed.ncbi.nlm.nih.gov/35831971/">numerous studies</a>.</p> </div> </div> </td> </tr>  <tr> <td class="content px"> <div style="height:12px; line-height:12px; font-size:12px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:12px; line-height:12px; font-size:12px;"></div> </td> </tr>  <tr> <td class="content px py"> <p style="color: #21a158; font-size: 16px; font-weight:bold; margin: 0 0 4px 0;">Read:</p> <h2 style="font-size:20px; line-height:26px; font-weight:600; margin:0 0 1em 0; color:#111827;margin-bottom:1em">The Anti-Inflammatory Diet – The Path to a Healthier Balance</h2> <p class="text"> Inflammation doesn't always have to be the enemy. To a reasonable extent, it is the body's natural defense, but if it persists for a long time, it becomes a risk factor for many diseases. An anti-inflammatory diet helps to calm this process and return the organism to <b>balance</b>.<br /><br /> This way of eating is based on <b>natural, minimally processed foods</b>, which support immunity and dampen inflammatory processes. The key is a preponderance of vegetables, fruits, whole grains, legumes, fish, nuts and healthy fats, at the same time it is necessary to limit sugars, salt, industrially processed products and an excess of animal fats. </p> <div style="height:24px; line-height:24px; font-size:24px;"></div> <div>   <a style="background:#21a158; color:#ffffff !important; padding:12px 20px; border-radius:6px; display:inline-block; font-weight:600;" href="http://nutricourses.com/magazine/anti-inflammatory-diet" target="_blank">Read the article</a>  </div> </td> </tr>  <tr> <td class="content px"> <div style="height:16px; line-height:16px; font-size:16px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:16px; line-height:16px; font-size:16px;"></div> </td> </tr>  <tr> <td class="content px py"> <p style="color: #21a158; font-size: 16px; font-weight:bold; margin: 0 0 4px 0;">Practical tip:</p> <h2 style="font-size:20px; line-height:26px; font-weight:600; margin:0; color:#111827;margin-bottom:1em">How to support the body against inflammation</h2> <div class="text"> <p>Chronic inflammation cannot be eliminated overnight, but we can significantly calm it down with a suitable lifestyle. Take small steps that will easily become a daily habit, the body reacts to them surprisingly quickly:</p> <ul> <li style="margin-bottom:1em"><b>Start the day colorfully:</b> Add a handful of berries, a teaspoon of seeds or a few walnuts to your breakfast. Antioxidants, fiber and healthy fats help calm inflammatory processes.</li> <li style="margin-bottom:1em"><b>Prefer quality fats:</b> Olive oil, avocados, nuts and fatty sea fish provide the body with omega-3 fatty acids, which naturally reduce inflammation.</li> <li style="margin-bottom:1em"><b>Minimize processed foods:</b> Choose fresh, simple ingredients instead of semi-finished products, fast food and sugary drinks. In this way, the body gets the necessary nutrients instead of an excess of additives and sugars.</li> <li style="margin-bottom:1em"><b>Treat yourself to exercise and sleep:</b> Regular physical activity supports blood circulation and tissue regeneration, enough sleep gives the body room for regeneration and helps reduce the level of stress hormones.</li> </ul> <p>Every little change – if any <b>consistent and long-term</b> – brings noticeable relief to the body and helps keep inflammation under control.</p> </div> </td> </tr>  <tr> <td class="content px"> <div style="height:12px; line-height:12px; font-size:12px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:16px; line-height:16px; font-size:16px;"></div> </td> </tr>  <tr> <td class="content px py"> <p style="color: #21a158; font-size: 16px; font-weight:bold; margin: 0 0 4px 0;">Nutrition in Q&A:</p> <p style="margin-top:16px;margin-bottom:16px"><img src="https://www.kurzyatac.cz/data/newsletter/zanety.jpg" alt="" style="width:100%; height:auto;"></p> <div class="text"> <p> We choose from questions from <a href="https://www.nutricourses.com/advisory">Counseling</a>, which is an integral part of our courses. Answers that inspire, explain and can help you on your way to a healthier life.</p> <p><em>Question:</em></p> <p>Can an anti-inflammatory diet replace anti-inflammatory drugs?</p> <p><em>Response:</em></p> <p>No, and she shouldn't. Anti-inflammatory diet <b>it is not a substitute for treatment</b>, but a strong support tool that helps reduce the activity of chronic inflammation even where we do not feel any acute problems. This inflammation often takes place in secret, it may not be manifested by pain or temperature, but it puts a long-term burden on the immune system, blood vessels and metabolism.</p> <p>Research shows that people following an anti-inflammatory diet have <b>lower levels of inflammatory markers</b> (e.g. CRP, IL-6), <b>better glucose and fat metabolism</b>, more stable blood pressure and lower risk of developing <b>diseases of civilization</b>.</p> <p>In practice, this means less stress on the immune system, faster regeneration after stress or illness and an overall better feeling of vitality. So an anti-inflammatory diet is not a "cure", but can be the basis of a lifestyle that helps the body work in its own balance.</p> </div> </td> </tr>  <tr> <td class="content px"> <div style="height:16px; line-height:16px; font-size:16px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:12px; line-height:12px; font-size:12px;"></div> </td> </tr> <tr> <td class="content px"> <table> <tr> <td width="32"> <img src="https://www.kurzyatac.cz/assets/images/mj-podpis.jpg" alt="Martin Jelínek" style="width:64px;height:auto;border:1px solid #eee;display:block;border-radius:4px" /> </td> <td style="padding-left:1em;font-size:.9em;color:#555;vertical-align:middle;"> have a nice day<br /> Mgr. Martin Jelínek </td> </tr> </table> </td> </tr>  <tr> <td class="content px"> <div style="height:16px; line-height:16px; font-size:16px;"></div> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:16px; line-height:16px; font-size:16px;"></div> </td> </tr>   <tr> <td class="content px py" style="padding-top:0"> <div class="text" style="font-size:.9em;line-height:140%"> <img src="https://www.kurzyatac.cz/data/absolventi/vilma-vittekova.jpg?v6" alt="" style="float:right;width:120px;height:auto;margin:6px 0 1em 2em;border-radius:5px" /> <p>I have been engaged in nutritional counseling since 2016, and a long and challenging life journey led me to it. The love for cooking, nutrition and a healthy lifestyle was not love at first sight. It was created and developed for many years. Life with its everyday joys and worries, confrontation with various health problems in the family and in the immediate vicinity, combined with an insatiable curiosity, were the driving force and energy for me to search for quality information. I understood that without constant education, it is not possible to form an objective opinion on questions in the field of nutrition and a healthy lifestyle in the flood of information. Originally, I studied completely different things than what I devote myself to with all my heart today. In order to understand the functioning of the body and the impact of nutrition on health, I tried to supplement my education and after a long search I decided on Martin Jelínek's course Nutrition and supplementation consultant - online. The course is extremely extensive and packed with scientifically based information. Completing the course gave me the necessary self-confidence to start nutritional counseling professionally. I am currently working with Zuzana Líšková as part of the NUTRIPLAN by Zuzana Líšková © nutritional program.<br /><br /></p> <p><b><a href="https://www.kurzyatac.cz/absolvent/402/mgr-vilma-vittekova">M.Sc. Vilma Vitteková</a></b><br /> <a href="https://www.zdravyplan.sk/">www.zdravyplan.sk</a> </p> </div> </td> </tr>  <tr> <td class="content px py center"> <p class="small muted" style="margin:0 0 8px;">Follow us</p> <p class="small"> <a href="https://www.facebook.com/kurzyatac" target="_blank" style="margin:0 8px; color:#2563eb;">Facebook</a> <a href="https://www.instagram.com/kurzyatac.cz" target="_blank" style="margin:0 8px; color:#2563eb;">Instagram</a> <a href="https://www.youtube.com/@MartinJel%C3%ADnekVyziva" target="_blank" style="margin:0 8px; color:#2563eb;">YouTube</a> </p> </td> </tr>  <tr> <td class="content px py" style="border-radius:0 0 12px 12px;"> <div style="border-top:1px solid #e5e7eb; height:1px; line-height:1px;"></div> <div style="height:16px; line-height:16px; font-size:16px;"></div> <table role="presentation" width="100%" cellpadding="0" cellspacing="0" border="0"> <tr> <td class="small muted" style="text-align:left;"> ATAC spol. s.r.o.<br> <span>Obrovského 2138/12, 710 00 Ostrava</span> </td> <td class="small muted" style="text-align:right;"> <a href="https://www.kurzyatac.cz/newsletter-odhlaseni" target="_blank" style="color:#6b7280; text-decoration:underline;">Unsubscribe</a> </td> </tr> </table> <div style="height:16px; line-height:16px; font-size:16px;"></div> <p class="small muted" style="margin:0;">You received this email because you subscribed. 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