Modern Western diets, including macronutrient ratios and macronutrient quality, are substantially different than the hominin diets 10,000 years ago (Ilich, Kelly, Kim, & Spicer, 2014). Modern diets tend to include over 70% of total energy from refined sugars, refined vegetable oils, processed foods, and alcohol (Ilich et al., 2014). Of particular interest is the shift in polyunsaturated fatty acid (PUFA) ratios circa early to mid nineteenth century, after the inclusion of grain in animal diets and the development of processed foods. Such a change increased the prevalence of omega-6 fatty acids in both meat and packaged food products (Ilich et al., 2014). Since then, PUFA ratios between omega-6 and omega-3 have shifted from 1-2:1 to as high as 15:1 in modern diets, respectively (Ilich et al., 2014). The aforementioned change in PUFA ratios has been linked to several chronic diseases.

As noted in the introduction, unnaturally high levels of omega-6 (i.e., linoleic acid) PUFA consumption can develop obesity, as well as other conditions (Ilich et al., 2014). Ilich et al. (2014) cited that omega-6 to omega-3 ratios as high as 15:1, respectively, can initiate a process known as inflammation. Acutely, inflammation is a natural immune response to neutralize and clear foreign bodies and damaged cells in the body (Ilich et al., 2014). However, prolonged states of inflammation, as seen by the frequent overconsumption of omega-6 PUFAs, can have systemic and deleterious effects on the body. Collectively, diseases associated with chronic inflammation are known as metabolic syndrome (obesity, hypertension, diabetes, cardiovascular heart disease).

People who have metabolic syndrome are twice as likely to sustain heart disease, and 5 times more likely to develop diabetes (National Heart, Blood, and Lung Institute, 2011). Thus, detecting the presence of one or more of these risk factors and conditions in a person would be the first step in treating the syndrome. Individuals at the highest risk of metabolic syndrome are those who are inactive, obese and insulin resistant (National Heart, Blood, and Lung Institute, 2011). Thus, preventative steps should revolve around those strategies that prevent, or attenuate, these aforementioned conditions.

Reduction of omega-6 foods (i.e., processed foods) in the diet is a primary method of attenuating chronic inflammation. Increasing foods rich in omega-3 fatty acids such as fatty fish, chia seeds, and flax seed serves as a secondary means of reducing systemic inflammation. Other food choices include avocados, which are rich in oleic acid, a compound that also helps mitigate inflammation, in conjunction with omega-3 fatty acid intake.

Another overlooked practice that is associated with low-grade chronic inflammation, and by default, metabolic syndrome, is inadequate sleep. Gallicchio and Kalesan (2009) found associations between sleep duration and health. The authors speculated that less than optimal sleep might cause adverse endocrinologic, immunologic, and metabolic effects. Gallicchio and Kalesan (2009) cited other studies that indicated impaired glucose tolerance, higher cortisol levels, increased sympathetic nervous system activity and chronic inflammation as factors associated with sleep deprivation. Although the studies were based on the acute effects of sleep deprivation, all of the aforementioned mechanisms were associated with diabetes, high blood pressure and obesity, constituents of metabolic syndrome (Gallicchio & Kalesan, 2009).

In conclusion, chronic inflammation/metabolic syndrome can be reduced/eradicated by the elimination of pro-inflammatory foods (i.e., processed) and introduction of anti-inflammatory foods. Moreover, improving sleeping hygiene, both in quantity and quality, can also help circumvent the deleterious effects of chronic inflammation. When practiced in concert, improved food and sleep quality have the potential to reduce diseased states while enhancing individuals’ health, performance, and longevity.

References

Gallicchio, L., & Kalesan, B. (2009). Sleep duration and mortality: A systematic review and meta-analysis. Journal of Sleep Research, 18, 148-158.

Ilich, J. Z., Kelly, O. J., Kim, Y., & Spicer, M. T. (2014). Low-grade chronic inflammation perpetuated by modern diet as a promoter of obesity and osteoporosis. Archives of Industrial Hygiene and Toxicology, 65(2), 139-148.

National Heart, Blood, and Lung Institute (2011). What is metabolic syndrome?Retrieved November 2, 2013, from http://www.nhlbi.nih.gov/health/health-topics/topics/ms/

-Michael McIsaac