Key Takeaways

Inflammation is a part of the body’s defence mechanism.
A higher level of inflammation is present in people with type 2 diabetes.
Reduce diabetes and inflammation by eating anti-inflammatory foods, exercising regularly, and managing stress.

Have you ever wondered if a link exists between diabetes and inflammation? Diabetes, particularly type 2 diabetes, is closely linked to chronic inflammation, which plays a key role in the development and progression of this condition.

What you need to know:

The link between diabetes and inflammation
How inflammation develops
The role of inflammation in diabetes
The impact of inflammation on diabetes
Reducing inflammation: Strategies for people with diabetes

The link between diabetes and inflammation

Inactivity and obesity increase the risk of diabetes, but the causes are unclear. Recent research suggests that inflammation inside your body plays a role in the development of type 2 diabetes. An anti-inflammatory diet and exercise can help prevent and treat type 2 diabetes. Inflammation is a part of the body’s response to an injury or infection in the form of swelling in the affected area, such as in the case of an ankle sprain or a skin infection. With type 2 diabetes, inflammation is internal.

How inflammation develops

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People with type 2 diabetes do not produce enough insulin, or their bodies can’t use insulin, a hormone made by cells in the pancreas, adequately. It controls the amount of sugar in the blood and may also impact body tissues. Factors like obesity and fat accumulation around the belly and on major organs in the abdomen influence its effects on tissues. The fat cells can produce chemicals that lead to inflammation. Scientists are only beginning to understand how this form of internal inflammation may play a role in the development of chronic diseases like diabetes.

The role of inflammation in diabetes

Researchers have identified higher levels of inflammation in the bodies of people with type 2 diabetes. The levels of certain inflammatory chemicals called cytokines are often higher in people with type 2 diabetes compared to people without diabetes. Obesity and inactivity have long been known to be the most important risk factors that drive its development. Researchers discovered that cytokine levels are elevated inside fat tissue in such people. Excess body fat, especially in the abdomen, causes continuous low levels of abnormal inflammation that alters insulin’s action and contributes to the disease.

The impact of inflammation on diabetes

Does inflammation cause diabetes? It is not as simple as that. However, researchers know for sure that inflammation is somehow involved in the development of type 2 diabetes.
As type 2 diabetes develops, the body becomes less sensitive to insulin, and the resulting insulin resistance also leads to inflammation. A vicious cycle can result, with more inflammation causing more insulin resistance and vice versa. Blood sugar levels creep higher and higher, eventually resulting in type 2 diabetes. Emotional stress can also increase levels of inflammation chemicals. It is not known whether stress by itself can contribute to the development of diabetes, though. When people are overweight or obese, their fat cells, especially those located around the abdomen, become enlarged and stressed. This leads to the activation of the immune system within the fat tissue, which promotes local inflammation. In particular, visceral fat (fat surrounding internal organs) is strongly associated with it.

Reducing inflammation: Strategies for people with diabetes

Though there is a strong correlation between diabetes and inflammation, you can follow the strategies illustrated below to mitigate both:

Anti-inflammatory foods and supplements

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Diet can contribute to chronic inflammation, and some foods have anti-inflammatory properties. An anti-inflammatory diet by itself is not effective at preventing diabetes; however, unless it leads to weight loss, which can have strong anti-inflammatory effects, it is important for reducing the risk of type 2 diabetes. Foods with natural anti-inflammatory properties include:

Healthy fats like omega-3 fatty acids, olive oil, flaxseed oil, and canola oil
Avocados
Walnuts
Most fruits and vegetables, like oranges, tomatoes, and leafy greens

Foods that tend to increase inflammation in the body include unhealthy fats, such as:

Trans-fatty acids
Vegetable shortening
Margarine fish
Red meat
Cheese, cream and other full-fat dairy

Weight management

Managing weight by walking 30 minutes a day on most days has been proven to help prevent type 2 diabetes for high-risk people. Part of exercise’s power for diabetes prevention may come from its anti-inflammatory effects. Physical activity releases a flood of anti-inflammatory chemicals into the body. It also causes the body’s cells, especially muscle cells, to increase insulin sensitivity dramatically, which helps reduce chronic inflammation.

Managing stress

Stress can cause blood sugar levels to rise, making it harder to manage diabetes. Here are some ways to manage stress and reduce inflammation:

Practise relaxation techniques like deep breathing, meditation, yoga, visualization or muscle relaxation.
When your to-do list feels overwhelming, pick something you can do now and act on it.
Get enough sleep, which is an important part of your lifestyle.
Try to stay positive.
Connect with friends, family, and your community.

Address inflammation as part of diabetes management. Adopt the lifestyle changes mentioned above to mitigate both, counter complications and support your overall well-being.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

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