Inflammation is a normal, necessary function of the human body. When you get a paper cut on a finger, or accidentally twist your ankle as you step off the curb, acute inflammation comes into play. White blood cells act like “white knights” rushing to the scene. You may get redness, swelling, heat, pain, and even fever as the inflammation takes care of the intruders and helps you heal.
When inflammation starts lingering in your body - from an untreated injury or illness, poor nutritional choices, exposure to smoke or pollution, or excess stress - this can create chronic inflammation. Chronic inflammation shows up with body aches and pains, skin rashes - such as eczema and psoriasis, excessive mucus, fatigue, bloating, and poor digestion. Many studies show that chronic inflammation is at the “root” of most chronic diseases. Type 2 diabetes, heart disease, stroke, arthritis, many cancers, asthma, Alzheimer’s disease, irritable bowel disease, celiac disease… the list goes on… all are associated with chronic inflammation.
So what can we do to prevent or reduce chronic inflammation and in turn have a healthier life? Here are a few tips.
Reduce foods known to cause inflammation. Sugar is one of the biggest offenders. Artificial trans fats, excessive alcohol, refined carbohydrates (white bread, bagels, donuts, cookies, cakes, white pasta…), processed meats, fried foods are all known to cause “leaky gut syndrome” which in turn creates chronic inflammation. In addition, you may find yourself sensitive to dairy and gluten.
Eat anti-inflammatory foods. A rainbow of fruits and vegetables will serve you well in reducing inflammation. Fill your plate with berries, dark leafy greens, broccoli, Brussels sprouts, avocados, peppers, mushrooms, grapes, tomatoes, cherries, and more. Sprinkle freshly grated or powdered turmeric on your veggies or in soups and stews. Turmeric contains the powerful compound, curcumin, known to be an inflammation fighter. Extra virgin olive oil can reduce the risk of heart disease, certain cancers, and can lower C-reactive protein, an inflammatory marker in the blood. Green tea has EGCG and dark chocolate has flavanols, both antioxidants that fight inflammation. Fermented foods such as yogurt, kimchi, sauerkraut, kombucha, and miso can keep your gut healthy, preventing leaky gut and inflammation.
Exercise. Regular exercise of moderate intensity has been proven to improve immune function and decrease inflammation. Daily walking, biking, hiking, swimming, dancing, and/or strength training can all be helpful to support our immune system and reduce inflammation.
Get a good night’s sleep. Research shows that a lack of sleep is associated with increased inflammation. Even one night of insufficient sleep can cause NF-kB, an inflammatory protein, to rise significantly. While we sleep, our bodies cleanse from potentially harmful viruses and toxins.
Reduce stress. When our stress levels are high and constant, our bodies produce excess cortisol and other hormones that can lead to chronic inflammation. Yoga, mindfulness meditation, breathing exercises, listening to music, journaling, taking a warm bath, sipping a cup of herbal tea are all relaxing activities that can help you handle and relieve stress.
By incorporating some of the above tips into your life, you can start to prevent or reduce chronic inflammation that can lead to disease. It is our hope to help guide you on your path to a vibrant and healthy lifestyle.
Stay well,