Inflammation Indication

"Ouch!" You've sliced your finger with the knife you were using while chopping veggies for dinner. Once the bleeding stops, you place a band-aid over the cut to protect it, and the only reminders you get that it ever happened is that lemon you squeeze into your water or the hand sanitizer you pump into your hands at the grocery store.... But from the moment the cut occurred, your body went to work.

Inflammation is your body's first response system when it comes to injury or illness. It acts as a signal to the immune system, letting it know it's time to repair damaged tissue and defend against foreign bacteria and viruses. Typical objective symptoms (one that can be seen or measured) include pain, swelling, redness, and increased temperature and are meant to be a localized (only working where the problem exists), short term response. Without inflammation, wounds and infections would become deadly.

However, long term inflammatory response can wreak havoc on our bodies. Chronic inflammation leads to a rise in immune system markers found in the tissue and blood, and is known to contribute to the development of disease. Steady, low levels of inflammation are triggered by perceived internal threats (more on those to come), causing an increased production of white blood cells. When white blood cells are released, their main priority is to destroy infectious agents and invading microorganisms. Essentially if there is no injury or foreign body, there is nothing for those white blood cells to do and no where for them to go, leading them to eventually start attacking healthy tissues and cells.

Diseases ranging from diabetes to Alzheimers, heart disease to cancer, have all been linked to chronic inflammation. Even more commonly, inflammation is tied to obesity, rheumatoid arthritis, ADHD (along with neurological disorders including parkinsons disease), and auto-immune diseases such as lupus, IBD (inflammatory bowel disease), MS (multiple sclerosis), psoriasis, and thyroid problems (hyper and hypothyroidism). Some of the symptoms that may occur with chronic inflammation include fatigue or insomnia, weight gain, mood disorders such as anxiety and depression, gastrointestinal complications (diarrhea, constipation, bloating, and acid reflux), body aches and pain or swelling, and frequent infections or illness. Symptoms can be mild to severe, lasting for months or even years.

There are a few major contributors of inflammation include smoking, alcohol consumption, and stress, with the biggest causes being the standard American diet (full of processed convenience foods) and environmental toxins (found in pesticides, household cleaners, and cosmetic products). If you are looking to avoid the long list of conditions and diseases that are synonymous with chronic inflammation, and improve your health and general well-being, here are a few strategies you can implement.

Improve Your Diet:

Gut health should be a priority when trying to cool the inflammation flame and diet is especially key.

*Researchers suggest eating a fiber rich diet to decrease inflammatory processes and boost immunity by keeping blood sugar levels stable. Try adding plant based sources of protein such as seeds, nuts, and legumes (black beans, lentils and peas) to your meals daily.

* Remember to eat the rainbow! Include plenty of colorful fruits and vegetables daily, some of the best (non-starchy) examples are berries, broccoli, cherries, beets, and leafy greens (like kale and spinach).

*Many herbs and spices have an anti-inflammatory effect on the body. Tumeric, basil, cinnamon, oregano, and ginger have the highest levels of anti-inflammatory properties.

*Omega-3's are a crucial component of fighting inflammation. Some of the best sources of this heart healthy, mood boosting fatty acid are olive oil, fish such as salmon, tuna, and sardines, as well as plant based sources like chia, hemp, or flax seeds.

Improve Sleep and De-Stress:

At a biological level, our bodies react to stress in the same way it does to a harmful pathogen.

*Going to bed and waking at the same time each day can reinforce circadian rhythms, which is what governs our sleep cycle and immune system.

*Stress induced inflammation or chronic "fight or flight" wears on our health and makes us far more susceptible to disease. Choose activities daily that combat stress such as moderate exercise, meditation, and hot or cold therapy (sauna or hot tub, chryo-therapy or ice bath).

Supplementation:

Certain vitamins and minerals can help to reduce inflammation levels.

*Tumeric is high in circumin, which is known largely as an anti-oxidant (protecting your cells from damage) and an anti-inflammatory compound.

*Alpha-lipoic acid is a fatty acid produced by the body, playing a role in metabolism and energy production. The addition of a lipoic acid suppliment may help reduce inflammatory markers in the blood commonly associated with insulin resistance, fatty liver, and cancer.

What To Restrict:

Foods, drinks, and lifestyle choices can stave off unresolved inflammation.

*Sugar consumption, leading to elevated blood sugar levels, is associated with bacterial overgrowth in the gut, which in turn leads to inflammation. Avoid refined foods, especially cookies, cakes, white breads and sweets. Refined grains should be consumed in moderation since they are stripped of nutrients found in whole grains during the production process.

*Saturated and Trans fats including anything fried, and processed meats (hot dogs, lunch meat, bacon and sausage) can increase LDL cholesterol levels, sky rocketing the inflammatory response. Studies have shown people who consumed large amounts of these fats, have a 40% higher risk of diabetes and an increased risk for heart disease, stemming from chronic inflammation.

*Smoking and heavy alcohol use are both markers of systemic inflammation and immune system response, meaning they keep your body in a heightened alert, increasing inflammation. Both of these habits are also closely tied to many auto-immune disorders including rheumatoid arthritis and some allergic reactions. An increased predisposition to illness such as pneumonia can also occur.

Aside from the symptoms and diseases listed above, a blood test can help detect if you suffer from chronic inflammation. Ask your doctor about testing High sensitive C-reactive protein and interleukin levels. The World Health Organization reports that nearly 125 million Americans are living with conditions caused by chronic inflammation, and almost 25% of those have more than one. Chronic Inflammatory related diseases now sit atop the list of most significant causes of death in the world. You have the power to cool the internal flame of chronic inflammation and heal your body sans prescription medication or procedures. I encourage you to make lifestyle choices that aid in reducing inflammation and in turn your risk for avoidable health complications. Take time to research and discover more about chronic inflammation, its effects on the body and long term health, and ways to combat it.... it could change your life!