What is Inflammation?
As part of our defence mechanism, inflammation is the body’s natural response to an irritant. It is a sign that the body is reacting or over-reacting to something, for example a certain food, alcohol, pathogen (disease-causing microbe), environmental toxin or chemical. It involves the immune system and is needed to manage illness as well as heal from injuries.
The inflammatory response triggers the activation of various immune cells and mediators (hormones) including histamine. After activation small blood vessels in bodily tissue widen allowing more blood and fluid to reach the affected area which is why it can then become red, warm and swollen. This increase in blood flow means more immune cells (white blood cells) are carried to the affected area to support healing and prevent possible infection. Think sore skin and redness at the site of a wound, or swollen tonsils due to bacterial invasion.
Hormones involved in this reaction irritate nerves and send pain signals to the brain, prompting us to protect the area from further damage.
5 Signs of inflammation are:
- Redness
- Swelling
- Heat
- Pain
- Loss of function
Mucus membranes (the moist inner linings of organs and cavities) also release more fluid when they are inflamed as seen in hay fever, where you may experience a blocked or runny nose.
Inflammation can be both acute, lasting for only a short period such as a few days to weeks, or chronic, persisting for months or years, even when the initial trigger has passed. It is this type of chronic inflammatory response that is associated with the onset of disease.
Diseases which may result from chronic inflammation include allergies, fibromyalgia (inflammation of muscles), Polycystic Ovarian Syndrome (PCOS), Endometriosis, Diabetes Types 1 & 2, Cancer, Alzheimer’s Disease (inflammation of the brain), Cardiovascular Disease (inflammation of arteries), Crohn’s Disease & Colitis (inflammation of the bowel), Asthma (inflammation of lungs), Acne, Eczema & Psoriasis (inflammation of skin), Arthritis (inflammation of joints) and even mental health conditions like Depression. Functional medicine experts have long been linking a chronic state of systemic (body-wide) inflammation with the ever-increasing incidence of degenerative lifestyle diseases like these mentioned.
Anything ending in ‘itis’ is an inflammatory condition – think Arthritis, rhinitis, cystitis, bronchitis…meaning part of the body or system is inflamed.
Interestingly fluid retention and even excess body weight (do I have your attention now?) can be due to an inflamed body. As fat cells become stuffed with extra fat the surrounding tissues become inflamed; one of the driving factors behind obesity and chronic diseases.
I see this a lot and have noticed fluid retention in myself after drinking alcohol or over-indulging in processed foods.
Why are we experiencing more inflammatory conditions?
Like most things, the cause of any inflammatory condition will differ according to the individual and is likely to be attributed to more than one factor. Here are some of the main culprits:
- An over-consumption of bad fats (hydrogenated and processed fats) such as those contained in fast foods and confectionary products.
- Heavy reliance and intake of ultra-processed carbohydrates and grains.
- High sugar consumption from both food and drinks.
- Increased alcohol consumption.
- Over-eating, leading to weight gain – remember fat is pro-inflammatory.
- Exposure to environmental toxins in the air, water and food we eat.
- Chronic Stress – although the stress hormone cortisol is naturally anti-inflammatory, prolonged stress leading to consistently raised cortisol can lead to increased inflammation.
- Processes of oxidation which includes normal energy metabolism and inflammation are very closely connected and significant oxidation cannot exist without inflammation (think sore muscles after a strenuous exercise session) and vice versa.
What about the Gastrointestinal Tract (Gut)?
The gastrointestinal tract is one of our main interfaces with the external world and where we take in our food and drink. This is why 70-80% of our immune system is found there – to help prevent possible infections from any ingested microbes.
Inflammation in the gut is often the root cause of inflammation found elsewhere in the body. For example:
- Food poisoning resulting in Arthritis
- Food intolerance contributing to symptoms of Hay fever, Eczema & Psoriasis
- Inflammation in the gut is also linked to some cases of anxiety & depression because of the gut-brain connection.
In some instances, the immune system may mount an attack against its own body cells by mistake, resulting in conditions such as Rheumatoid Arthritis (inflamed joints), Psoriasis (inflamed skin) or Crohn’s & Ulcerative Colitis (inflamed digestive tract).
This over-reaction, called autoimmunity, has been linked to imbalances in the gut as well as the integrity of the gut lining. Auto-immune conditions have also been linked to a deficiency in nutrients, particularly the Omega 3 Essential Fatty Acid, Vitamin D, B Vitamins, Vitamin C, Zinc and Magnesium.
So how can you reduce inflammation & your chances of developing an inflammatory disease?
The good news is, inflammation and diseases stemming from chronic systemic inflammation can often be managed with diet and lifestyle factors.
Here’s my top 10 recommendations:
- Avoid as much as possible:
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- Pro-inflammatory ultra-processed foods
- Added sugar
- Excessive alcohol
- Too many animal foods & dairy products (these tend to increase inflammation).
- Bad fats – fried foods, trans fats and confectionary items.
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- Try to avoid chemical exposure as much as you can:
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- Swap out your chemical self-care products with natural alternatives.
- Filter your drinking water
- Buy organic produce whenever you can.
- Gradually swap out your chemical house cleaning products for more natural, less toxic varieties.
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- Adopt an anti-inflammatory diet which includes:
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- A rainbow of vegetables and fruits which contain antioxidant vitamins.
- Herbs & spices such as Turmeric, Ginger & Rosemary etc..
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- Consume moderate amounts of healthy anti-inflammatory fats which are also a source of the fat-soluble vitamins A & E. Found in foods such as:
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- Oily fish (contains Omega 3 Essential Fatty Acids)
- Nuts
- Seeds
- Olives
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- Take steps to support your gut health
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- Book a free 30-minute health assessment if you would like to find out more about my Gut Restoration Programme.
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- Avoid excessive strenuous exercise – moderate & appropriate exercise is very much recommended.
- Practice Yoga – helps to manage stress.
- Take your shoes off at home and Ground yourself – barefoot walking pulls electrical nutrition from the earth and cools inflammation. I NEVER wear shoes at home or in the garden.
- Practice Fasting (unless you can’t for a medical reason). Fasting induces cellular stress similar to exercising which upregulates cellular gene expression and increases the capacity to cope with stress, resist disease and ageing. I follow a Time Restricted Protocol and eat from 10 am – 6 pm daily with a 16 hour overnight fast.
- Use essential oils to fragrance your home and skincare products to limit your exposure to toxic chemicals. I use Frankincense in my home-made body oil because of its natural anti-inflammatory properties – those Wise Men knew their stuff!
Here’s the results of two individuals who adopted my anti-inflammatory protocol. If you want help with inflammation or anything else, click the link and book a free 30-minute health assessment with me.
