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What Is Inflammation?

Inflammation is our body’s response to injury, infection, or anything that doesn’t belong (like bacteria, viruses, fungus, parasites or toxic chemicals).

 

Acute Inflammation

 

This type is sudden and temporary. Inflammatory cells rush to the site of injury or infection, kickstarting the healing process. Think of a cut on your finger, sudden or a sore throat due to a bacterial infection. Acute inflammation usually lasts for a few hours to a few days. It is generally health promoting.

Foods that help you heal wounds in the short run include good sources of protein,

whole grains,

Vitamin A: carrots, apricots, eggs, mango, pumpkin

Vitamin C: Bell Pepper, broccoli, citrus fruit, kiwi, spinach, strawberries, tomatoes

Zinc: Fish, meat or eggs

Iron: meat, eggs, beans, legumes, dark leafy greens, dried fruits, nuts

(Source:Cleveland Clinic)

 

Chronic Inflammation

 

This inflammation persists even when there’s no immediate danger. Unfortunately, this can lead to trouble. Conditions like rheumatoid arthritis involve inflammatory cells attacking joint and other tissues causing damage over time.

Inflammation is associated with autoimmune diseases, cardiovascular disease, cancer, some forms of depression, pre-diabetes and diabetes, certain dermatological conditions and more.

Chronic inflammation can last for months or even years, with periods of improvement and worsening.

Some symptoms of chronic inflammation are fatigue, brain fog, difficulty losing weight, unexplained weight loss, joint pain, hives or rash, abdominal pain, bowel dysfunction, or unexplained fevers.

Abnormal lab tests your provider may look order include an elevated white blood cell count, elevated platelets, C-reactive protein (CRP), highly sensitive or Hs-CRP, and erythrocyte sedimentation rate (ESR/Sed rate).

 

Reduce Inflammation

 

Using the Lifestyle Medicine lense, dietary causes, poor nutrition, poor sleep, inadequate exercise, stress, isolation and loneliness, and toxic substances all contribute to inflammation.

So do some genetic predispositions to disease. Susceptibility to systemic arthritis, food allergies, metabolic disruption or other autoimmune dysregulation are some general causes.

We can adjust our diet and activities if we recognize these susceptibilities to try to bypass the inflammation.

 

Here is an example: Eczema, Asthma and Nasal allergies are genetically inherited in a syndrome we call the Atopic Triad. We can avoid the allergic triggers, we can use allergy immunotherapy, immunosuppressants, creams, inhalers and pills to improve or suppress our symptoms. Inflammation can be managed in a variety of ways. Here, I will focus on the things we have influence over.

 

Fried Foods, ultra processed foods, refined grains and sugars, processed red meats are strongly associated with inflammation. Most people will feel better if these are left out of their diet.

 

Dairy is inflammatory for some, but others do well with dairy. Some people are sensitive to wheat products, gluten, night shade veggies, corn products, soy products, and peanut products.

 

A lot of the dietary influences and sensitivities are moderated by your gut microbiota.

A healthy gut microbiota positively regulates immunity and metabolism, improves nutrient absorption, and affects blood sugar and weight.

Ways to improve your gut microbiome:

-Eat lots of high fiber foods to get a goal of 25-40 grams per day. (Think beans and legumes)

-Eliminate refined sugar and ultra processed foods.

-Eat organic as much a possible. Check out the Environmental Working Group’s annual list of the “dirty dozen”, a list of most pesticide affected foods.

-Enjoy fermented foods like pickles,

sauerkraut, kimchi, yogurt and kefir

-Be sure to eat cruciferous veggies like kale, broccoli, bok choy, arugula, and cauliflower.

 

At Joya Family and Lifestyle Medicine, we will work together to sort through your diet and lifestyle habits so that you can make informed decisions every day.