ZOE Science & Nutrition Podcast Summary

Episode: Recap: What is Inflammation and How Can I Control It | Prof. Philip Calder
Host: Jonathan Wolf
Guest: Professor Philip Calder
Release Date: January 21, 2025

Introduction to Inflammation

The episode begins with Host Jonathan Wolf highlighting the frequent mention of inflammation in discussions about various health conditions such as Alzheimer's, cancer, and heart disease. Recognizing the complexity and the critical role inflammation plays in health, Jonathan introduces Professor Philip Calder, an expert in the field, to demystify the concept of inflammation and provide actionable dietary advice to manage it effectively.

Notable Quote:

"It's designed to help us. It's designed to be part of our protective mechanism." – Prof. Philip Calder [00:51]

Understanding Inflammation vs. Immunity

Professor Calder elaborates on the distinction between inflammation and immunity. He explains that while the immune system encompasses a broad and sophisticated defense mechanism against pathogens like bacteria and viruses, inflammation is merely a component of this system.

• Immunity: A comprehensive defense system involving various cells and processes to protect against harmful environmental agents.
• Inflammation: The initial response under the umbrella of immunity, acting as the body's immediate reaction to injuries or infections.

Key Points:

• Inflammation is not inherently negative; it's essential for healing and defense.
• Problems arise when inflammation is unregulated or occurs inappropriately, leading to chronic health issues.

Notable Quote:

"Inflammation is the first little part of the immune response... we shouldn't mix up inflammation and immunity." – Prof. Philip Calder [00:51]

Types and Risks of Inflammation

The discussion shifts to the prevalence of elevated inflammation levels in modern Western lifestyles and the associated health risks.

• High-Grade Inflammation:
  Linked to autoimmune diseases such as arthritis, multiple sclerosis, and type 1 diabetes. Elevated inflammatory markers like C-reactive protein (CRP) are prevalent in these conditions.

• Low-Grade Inflammation:
  A more recent focus over the past two decades, this persistent but lower-level inflammation is associated with common diseases including heart disease, obesity, type 2 diabetes, and dementia.

Measurement:

• C-Reactive Protein (CRP): The most common blood marker used to assess inflammation levels.

Notable Quotes:

"Arthritis, multiple sclerosis, type 1 diabetes. These are diseases that clearly involve inflammation gone wrong." – Prof. Philip Calder [02:30]

"The inflammation in arthritis and so on has been known for decades... low grade inflammation has really only been known for about 20 years now." – Prof. Philip Calder [03:41]

Dietary Strategies to Control Inflammation

Professor Calder emphasizes the importance of long-term dietary changes over quick fixes to manage inflammation. He outlines several key dietary components that can help mitigate and resolve inflammation:

• Omega-3 Fatty Acids (EPA and DHA):
  Found primarily in fish and seafood, these fats play a significant role in reducing inflammation. They are also available as fish oil supplements.

• Extra Virgin Olive Oil:
  Rich in anti-inflammatory compounds and recommended as part of a healthier dietary shift.

• Vitamins and Polyphenols:
  Vitamins C and E, along with polyphenols found in fruits, vegetables, and nuts, contribute to anti-inflammatory effects.

• Fiber:
  Supports a healthy gut microbiome, which in turn can influence inflammation levels.

Notable Quotes:

"I would prefer to think of a long term dietary shift away from things that are considered to be less healthy... more Omega 3, more fiber would be part of that." – Prof. Philip Calder [04:40]

"Lots of things in the diet that we can use to mitigate ongoing inflammation... things that give fruits, vegetables, berries and so on their colors, they're also anti inflammatory." – Prof. Philip Calder [06:00]

Deep Dive into Omega-3 Fatty Acids

A significant portion of the discussion is dedicated to Omega-3 fatty acids, particularly EPA and DHA, highlighting their sources, benefits, and the impact of dietary changes on their availability.

• Sources of Omega-3s:
  Primarily obtained from oily fish such as salmon, as well as fish oil supplements. Vegetarian and vegan alternatives are also available through supplements.

• Benefits:
  Anti-inflammatory properties that help mitigate both meal-induced and chronic inflammation. EPA and DHA are vital for resolving inflammation, essentially signaling the body to "turn off" the inflammatory response.

• Research Evidence:
  Professor Calder cites robust human studies, including epidemiological data and randomized controlled trials, demonstrating that higher intake of EPA and DHA is associated with reduced risks of heart disease, dementia, certain cancers, and metabolic disorders.

Notable Quotes:

"Omega 3 is a general term for a group of fatty acids. EPA and DHA are a type of omega 3... they seem to have quite pronounced anti inflammatory roles." – Prof. Philip Calder [05:21]

"We have animal studies, we have all sorts of studies, but I'm mainly interested in human evidence... people who eat more fish or people who eat more EPA and DHA... have a much better long term health outcome." – Prof. Philip Calder [09:15]

Impact of Factory Farming on Omega-3 Availability

The conversation addresses concerns regarding the quality of Omega-3s in farmed salmon compared to wild-caught varieties.

• Farmed vs. Wild Salmon:
  Most supermarket salmon is farmed, relying heavily on fish oil (75% of global fish oil) to ensure their health and growth. However, due to sustainability and cost issues, the industry has reduced the reliance on fish oil, substituting it with vegetable oils. This shift has resulted in farmed salmon containing lower levels of EPA and DHA than their wild counterparts from previous decades.

• Health Implications:
  While farmed salmon still provides Omega-3s, the reduced levels mean they offer less anti-inflammatory benefit compared to wild salmon or farmed salmon from the past.

Notable Quotes:

"Farmed salmon still is a good source of EPA and DHA. It just doesn't have as much as it used to." – Prof. Philip Calder [14:16]

"The industry has found out a way to reduce its reliance on EPA and DHA and therefore reduce the cost of farming salmon." – Prof. Philip Calder [13:43]

Conclusion and Recommendations

Professor Calder concludes by affirming the strong evidence supporting the inclusion of oily fish in the diet to combat inflammation. He advocates for a balanced, long-term dietary approach rich in Omega-3s, extra virgin olive oil, vitamins, and polyphenols to effectively manage and resolve both high-grade and low-grade inflammation.

Final Recommendation: Incorporate fatty fish like salmon into your diet regularly to ensure adequate intake of EPA and DHA, thereby leveraging their anti-inflammatory benefits for improved overall health.

This episode of ZOE Science & Nutrition offers a comprehensive exploration of inflammation, distinguishing it from general immunity, elucidating its role in various diseases, and providing evidence-based dietary strategies to manage it. Professor Philip Calder's insights underscore the significance of Omega-3 fatty acids and advocate for mindful dietary choices to foster long-term health.