What is inflammation?
Inflammation is part of the body’s inherent immune response and is not always bad. What is inflammation? When it is acute and not dangerous, it is the body’s natural defense against damaged cells, viruses, bacteria, etc. Its purpose is to eliminate these harmful or foreign invaders and to heal itself. Without inflammation, wounds would deteriorate and infections could be fatal.
A standard definition of inflammation: a local response to cellular injury characterized by capillary dilation, leukocyte infiltration, redness, heat, and pain, serving as a mechanism to initiate the removal of harmful agents and damaged tissue. This is more precisely a definition of acute inflammation.
What does the inflammatory process look like? First, chemical substances from white blood cells are released into the bloodstream or affected tissue to protect the body from foreign substances. This release of chemicals increases blood flow to the area of injury or infection. This increased blood flow can lead to visible redness and a sensation of heat in the affected area. The chemical release can trigger fluid leaks into the body’s tissues, causing the symptom of swelling. Nerves are often stimulated during this protective process and can cause temporary pain.
Inflammation can sometimes be confused with an infection, but the two are not the same. However, infection can cause inflammation, as infection is caused by harmful substances such as bacteria or fungi. In fact, inflammation is the body’s response to infection. In this way, inflammation is good. But not always.
Acute vs. Chronic Inflammation
There are two very different types of inflammation. One type is acute inflammation; the other is chronic. While acute inflammation starts quickly and generally disappears within a few days, chronic inflammation can last for months or years due to the failure to eliminate the cause.
It can be beneficial when, for example, your knee suffers a blow and the tissues need care and protection. However, sometimes inflammation can persist longer than necessary, causing more harm than good.
Symptoms of Inflammation
The symptoms of inflammation vary depending on whether the inflammatory reaction is acute or chronic.
Acute inflammation often occurs due to an external injury to the body or skin. The symptoms and signs of acute inflammation (which are usually on the skin) include:
pain
redness
swelling
immobility
heat (the affected area may feel warm to the touch)
If acute inflammation occurs deep inside the body, such as in an internal organ, only some of these signs may be visible. For example, some internal organs, such as the lungs, do not have sensory nerve endings nearby, so there may be no pain, even if inflammation of the lungs is present.
Some symptoms and signs of chronic inflammation include:
fatigue
mouth ulcers
chest pain
abdominal pain
fever
eczema
joint pain
Chronic inflammation can affect any organ. Examples of inflamed organs include:
swelling and loss of function of blood vessels (vasculitis)
enlargement and loss of function of the kidneys (systemic lupus erythematosus, also known as SLE)
swelling and loss of function of muscles (juvenile dermatomyositis)
Foods that Cause Inflammation
According to the Arthritis Foundation, here are some of the main inflammatory foods or food ingredients that can cause inflammation in the body:
Sugar: Be careful when reading ingredient labels, as sugar can truly destroy your body and goes by many names, including sucrose and fructose.
Bad saturated fats, such as trans fats: found in fast food and other fried products, processed snacks, frozen breakfast items, cakes, donuts, cookies, and most margarines. You will also want to stay away from foods that contain partially hydrogenated oils.
Oils and products high in omega-6: Omega-6 fatty acids are important for the body in moderation, but it is known that in excess they cause the body to produce pro-inflammatory chemicals. Omega-6 fatty acids are found in corn, safflower, sunflower, soybean, peanut, and vegetable oils. They are also found in mayonnaise and many salad dressings.
Refined carbohydrates/white flour products: Common food products such as bread, rolls, cookies, and cereals often consist mainly of refined carbohydrates, which are devoid of nutrients and are high-glycemic foods. High-glycemic foods can trigger inflammation.
MSG (monosodium glutamate): This controversial food additive is often found in prepared Asian foods, fast foods, soy sauce, prepared soups, salad dressings, and processed meats. MSG can trigger two significant types of chronic inflammation and can negatively impact liver health.
Gluten: People with celiac disease must avoid gluten. People with gluten intolerance may find that they have autoimmune reactions and elevated inflammation levels when consuming gluten-containing foods.
Casein: Some people with inflammatory issues, such as arthritis, find symptom improvement when avoiding casein, which is found in dairy products.
Aspartame: Aspartame is one of several controversial artificial sweeteners. As highlighted by the Arthritis Foundation, if you are sensitive to a chemical substance like aspartame, your immune system may react to this foreign substance by attacking the chemical, which then triggers an inflammatory response.
Alcohol: Alcohol is a burden on the liver. Excessive alcohol consumption is detrimental to the liver, as it not only weakens liver function but also disrupts interactions with numerous organs and can cause inflammation. To reduce inflammation, it is best to avoid alcohol or only consume it in moderation (and make healthier choices).
Natural Remedies for Inflammation
1. Anti-inflammatory Foods
As part of an anti-inflammatory diet, you will want to avoid problematic foods that cause inflammation, ensuring that your diet is loaded with anti-inflammatory foods. These anti-inflammatory foods are rich in antioxidants, which help reduce damage caused by inflammation.
The Mediterranean diet is an excellent example of a meal plan that contains many anti-inflammatory foods and has been shown to lower bad LDL cholesterol levels while simultaneously reducing the risk of heart disease, Parkinson’s disease, Alzheimer’s disease, and cancer.
Let’s take a look at certain foods and beverages that are smart choices while following an anti-inflammatory diet:
Vegetables: at least 4-5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower, and Brussels sprouts), leafy greens (kale, spinach), onions, peas, lettuce, seafood, and zucchini.
Fruits: 3-4 servings per day of healthy fruits such as apples, blackberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, pineapple, plums, pomegranates, or apricots.
Water: Make sure to drink enough quality purified water for your body weight. Mineral water or unsweetened herbal tea are other hydration options.
Beans and legumes: 1-2 servings per day of soaked and sprouted kidney beans, adzuki beans, black beans, peas, chickpeas, or lentils.
Healthy fats: 5-7 servings per day of healthy fats such as avocado, extra virgin olive oil, flaxseeds, and hemp seeds.
Herbs and spices: unlimited quantities of antioxidant-rich herbs and spices such as basil, chili pepper, cinnamon, curry powder, garlic, ginger, rosemary, turmeric, and thyme.
Proteins: Think of organic eggs, grass-fed meat, healthy cheeses, poultry, and cultured/raw dairy.
Tea: Tea is an excellent natural anti-inflammatory beverage. Try to drink 2-4 cups of green, oolong, or white tea per day.
Fresh vegetable and fruit juices: if you have a juicer, you can try making fresh juices that discourage inflammation, such as this anti-inflammatory juice recipe with celery, cucumber, ginger, pineapple, spinach, and lemon.
2. Anti-inflammatory Supplements
The National Center for Complementary and Integrative Health (NCCIH) recommends the following supplements, which have a long history of use for treating inflammation and pain associated with inflammation:
Omega-3 fatty acids: known especially for helping to treat inflammation associated with rheumatoid arthritis. In general, omega-3 fatty acids are omega-3 fatty acids. Numerous studies have shown that they reduce inflammation throughout the system, making them useful for a wide range of health issues, especially those caused by inflammation.
Turmeric: Turmeric is a spice that is also available in supplement form and contains a powerful component called curcumin, which is known for its ability to inhibit inflammation.
Willow bark: Willow bark has traditionally been used for pain and inflammation. It is commonly used for general aches, back pain, osteoarthritis, bursitis, and rheumatoid arthritis.
Bromelain: found naturally in pineapple, bromelain is an enzyme with an impressive ability to reduce swelling.
3. Anti-inflammatory Practices
Exercise
Regular physical exercise is a key habit to practice for optimal health. More specifically, it can help reduce inflammation! A study published in the journal Brain, Behavior, and Immunity found that just 20 minutes of moderate exercise can decrease inflammatory responses and protect against chronic low-grade inflammation conditions.
Prayer and meditation
Daily practices such as prayer and meditation can also help reduce inflammation. Studies demonstrate how a meditation practice can reduce psychological stress. Research also indicates mind-body practices, such as meditation and tai chi, as ways to reduce the activity of genes associated with inflammation.
Not only are spiritual practices such as prayer linked to fewer illnesses and a longer life, but research has also shown that long-term daily spiritual practices help deactivate genes that trigger inflammation.
