Inflammation- The What, Why, and How
You've probably heard the word "inflammation" buzzing around these days; you may have wondered what it is, what are the effects, how to prevent it, and even "do I have chronic inflammation?" Long-term inflammation is central to many chronic conditions including heart disease, pain and arthritis, psoriasis, cancer, Alzheimer's, autoimmune disease, inflammatory bowel diseases such as Crohn's and ulcerative colitis, premature aging, and many other immune system disorders. Some chronic conditions such as diabetes and obesity can magnify an inflammatory tendency.
Inflammation is a natural immune response to injury or stress, short-term inflammation has a valuable protective effect. The immune system, our body's defense mechanism, should be turned on when it is needed and be able to turn off when no threat is detected. The immune system releases powerful chemicals to fight invaders; however, an imbalanced immune system overreacts and can result in a constant cascade of inflammatory factors. A body always on the defense leads to the, long-term inflammation that breaks down healthy cells and taxes the body's energy and resources. To gain a better understanding of inflammation, think of it as a smoldering fire that gains momentum and slowly spreads, leaving damage and destruction behind.
What are the symptoms of inflammation?
- Joints: Aches,pains, swelling, and stiffness
- Respiratory: Congestion, asthma, shortness of breath
- Digestive: Diarrhea , indigestion, excessive gas, heartburn, and reflux
- Immune system: Frequent infections
- Skin: outbreaks, psoriasis, rosacea, and redness
- Weight: weight gain, difficulty losing weight, and obesity
What are the 5 main contributors to a compromised immune system and chronic inflammation?
- Environmental toxins: We are exposed daily to a vast array of compounds that our body must manage such as pesticides, food additives, solvents, cleaning products, cosmetics, personal care products, and heavy metals such as lead and mercury
- Lack of sleep: Chaotic sleep patterns and lack of adequate rest stress the body and don't allow for down time to repair and regenerate.
- Lifestyle factors: Emotional stress leads to physical stress
- Dietary factors:Industrialized, processed foods devoid of nutrients and often containing excess sugars and "pro-inflammatory" oils cause distress, imbalance, and deplete our body's nutrient stores.
- Poor digestion: The majority of our immune cells are in the GI (gastrointestinal) tract. Imbalances in bacterial ecology (excess yeast, decreased probiotics), incomplete digestion, and food allergies can all compromise digestion and excessively stimulate the immune system.
What 5 lifestyle changes should I make?
- Stress reduction: In our pedal to the metal, hyper-organized society, many of us need daily "unstructured time" to rest the mind and body and just be in the moment without the stress and pressure of having to do something. Helpful activities include baths, saunas, "spa time", massage, acupuncture, deep breathing, yoga, and prayer or meditation.
- Adequate sleep: Many people need to go to bed earlier and practice basic "sleep hygiene" such as avoiding stimulants or large meals, relaxing and winding down before bedtime, drinking a warm herbal beverage at night, and practicing other ways of transitioning into a restful space.
- Appropriate exercise and an active body: For some people, excessive exercise can promote stress and tissue breakdown. Sometimes the stress of "having to get to the gym" and putting one more item on your to-do list can have negative effects. Walking, yoga, and just being more active in everyday life (taking the stairs, walking or biking to the grocery store, getting unglued from the screen) can all have powerful, beneficial effects.
- Enjoyment of life: Go outside to take a walk and breathe the fresh air, pursue a hobby or interest, spend quality time with loved ones, and otherwise enjoy the gifts of everyday. Remember, life is short and it's the little things that count!
- Clean out the chemicals: Constant exposure to chemicals and irritants can set the immune system into disarray. Short term chemical exposure can cause headaches, vision changes, nosebleeds, shortness of breath and fatigue. Long term exposure to "sick buildings", pesticides, pollution, unfiltered drinking water, and chemical additives in food, personal care, and household products can lead the body to its "tipping point" resulting in conditions such as fibromyalgia and chronic pain ,autoimmune disease, and cancer. Try non-toxic and all natural cosmetics, shampoos, lotions, and household cleaning products, get an effective water filter, prioritize your organic food purchases, and do a yearly detox diet to reset, restore, and revitalize.
In addition to lifestyle factors, using food as medicine is the most effective way to decrease inflammation and restore healthy system balance. Foods can either promote or hinder an inflammatory response. Following and "anti-inflammatory diet" is the most effective way to decrease inflammation naturally, feel better every day, and reduce your risk of chronic disease. Most importantly, start by cutting out fast food and soda pop; but you knew that already, right?!
What are the 5 main dietary changes I should make?
- Fats: An imbalance of omega-6 to omega-3 fatty acids promotes inflammation. Processed vegetable oils are our greatest source of omega-6s and our diets are often deficient in omega-3s. Omega-3 sources include fish and seafood, many nuts and seeds, meat and eggs from grass-fed animals, greens, and sea vegetables
- Carbohydrates: Simple carbohydrates, those that have a "high glycemic index", can promote the excessive release of insulin, the storage of energy as abdominal fat, and resultant inflammation. The best complex carbohydrates are from whole grains, beans, and starchy vegetables. Visualize whole grains as they occur in nature, not as a marketing ploy on a food box.
- Fruits and vegetables: Color is key! Aim for a rainbow of fruits and vegetables daily; include greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), apples, pears, berries, and citrus.
- Clarify food sensitivities or allergies: Food allergy testing or an elimination diet may be necessary to identify any reactions to food that may be encouraging an inflammatory response in the GI tract. Adverse food reactions and the problematic results can often be resolved with repairing the digestive tract and re-establishing a healthy ecology.
- Support digestion with diet: Eat plenty of soluble fiber (found in beans, oats, barley, apples, and pears) and probiotic and naturally fermented foods. Healthy bacteria is found in real yogurt, kefir, refrigerated cultured vegetables (sauerkraut, kimchee, etc), kombucha, and other fermented foods and drink. A "Candida Healing Diet" may be necessary if symptoms of yeast overgrowth are present.