What if chronic and silent inflammation was the evil of the century? An illness that stress or even junk food fuels while disrupting our body. This is the subject of the new book by Dr. Jean-Michel Cohen, nutritionist, who gives us ways to get out of it.
True Medical: Your book defines chronic inflammation as “a smoldering fire”. What are we really talking about?
Dr Jean-Michel Cohen: Acute inflammation, in general, people are familiar with. It intervenes during illnesses such as infectious conditions, pain, or joint conditions. In the event of a sprain or flu, the immune system is set up, so there is a relatively intense reaction which will last only a few days.
Chronic inflammation is an “inflammatory state” that is rather mild in comparison, but persistent and permanent, which manifests itself by inflammatory signs that affect all of the body’s cells. But little by little, this state will degrade them, in a minimal but permanent way, and in some way damage the bodily structures.
Who is affected by this chronic inflammation?
Lots of people today! Since this silent pathology is the result of a certain number of very current factors: stress, poor quality of sleep, poor diet, excessive consumption of ultra-processed products, sugar, alcohol… The entire society is also “inflamed”, rushed and stressed on a daily basis.
But over time, our own lifestyle can disrupt the metabolic functions of our cells, such as mitochondria. This explains why we can be tired even after a good night’s sleep.
This inflammation could even damage cell nuclei, and thus perhaps contribute to creating degenerative diseases.
Today, we treat diseases, but the priority would be to treat inflammation
At the heart of this inflammatory state, you place adipose tissue. For what?
Because we now know that overweight and obesity are inflammatory diseases: they fuel inflammation in the long term. The proof: new treatments for obesity and overweight, such as GLP1 analogues, have effects on other health problems: headaches, fatigue… everything linked to inflammation.
So eating better could be the key to fighting chronic inflammation?
Absolutely. First of all, by adopting an anti-inflammatory diet. And in this area, the best diet is the Mediterranean diet. It combines several advantages: no processed food, use of good oils, consumption of seeds… But it is also important to preserve rest periods, meals taken slowly… In short, an anti-inflammatory lifestyle, which contrasts with what we tend to do today.
What changes should we adopt as quickly as possible to put out this smoldering fire?
I start with the plate, that’s normal, it’s my core activity! There are two diets today that are anti-inflammatory, the Mediterranean diet and the Scandinavian diet.
Then, lifestyle management is essential: trying to reduce ambient stress, by controlling our use of screens, and taking the time to do things right.
Third, physical activity which, in addition to being good for health, has anti-inflammatory activity
Then comes sleep, which we must learn to better regulate, and social connections. This means giving priority to conviviality, reviewing our social model.
Is a “reset” as you propose really possible?
Yes, it’s possible, but it requires some strategy. As for food, it’s not very complicated. Simply prepare food by purchasing food and assembling it yourself.
The rest are small habits to put back in place little by little. Try to combat stress, do some physical activity again, such as walking or even calisthenics, and prioritize time with our loved ones…
Prioritize things that make us feel good.