Fighting Inflammation 101

Fighting Inflammation 101

By: Stephanie Wagner RDN, LDN

What is inflammation?

You can think of inflammation as a natural body function. We have all experienced inflammation to some extent. Inflammation is the body’s natural response to harm. Things like stress, illness, injury, and our environment can trigger inflammation on a daily basis. Without an inflammatory response, trauma and infection would fester. Inflammation can be broken in two categories: acute and chronic.

Inflammation and health

While inflammation in itself is not good or bad, the type of inflammation will make a difference. Acute inflammation most commonly stems from injury, such cutting your finger. The physical trauma triggers the immune system to protect the area. You may notice visible redness, pain, or swelling; all signs of inflammation. The body uses this mechanism to prevent pathogens from taking over the body. On the other hand, chronic inflammation is long-term. Generally, chronic inflammation can be the result of continual assault to the body. Think incessant smoking or prolonged, elevated blood sugars.

Causes of inflammation

Inflammation is triggered in different ways. Acute inflammation is commonly caused by harmful pathogens or tissue injury. The onset is rapid and is generally quick to pass. Conversely, chronic inflammation can be induced by the foods we eat, resistant pathogens, foreign bodies, or an overactive immune system.  Chronic inflammation can last for months to years.

Prevention of inflammation

This may sound scary and overwhelming, but there are ways to combat inflammation every day.  But fear not, there are many strategies available to help reduce levels of chronic inflammation. By incorporating a few tricks into your daily routine, you can start begin your own Fighting Inflammation 101.  The more tricks and tips you implement, the better the response. Taking care of your body through several small changes will add up to a major synergistic effect!

1. Whole Foods

   Whole foods seem like the answer to everything these days, with good reason. A diet high in fruits, vegetables, proteins and healthy fats provides a number of vitamins, minerals, and polyphenols. Together, this combination provides a punch of antioxidants to reduce inflammation. A good example of an anti-inflammatory diet can be found here. When in doubt, choose whole over processed foods. (2)

2. Gut Health

   Research is starting to mount on the health benefits of probiotics. Probiotics are a type of bacteria that is beneficial for our digestive system. Regular intake of probiotics has actually been shown to decreased the activity of pro-inflammatory markers. Quality is also important when selecting a probiotic. I personally alternate between Align and Florastor, buy them here. (5)

3. Stay Active

   While exercise can cause inflammation to some extent, it can also fight it. Work smarter not harder. The best anti-inflammatory activity tends to be less than 30 minutes in length. A new study found just 20 minutes of moderate-intensity exercise could produce an anti-inflammatory response. Looking for a new workout, give high-intesity interval training (HIIT) at try. (4)

4. Reduce Refined Carbohydrates

   Excessive intake of carbohydrate is linked to inflammation, particularly refined carbohydrates. Refined carbohydrates cause spikes in blood sugar, leading to inflammation over time. Get your carbohydrates from whole grains, fruits, and vegetables. Limit your intake of white bread, pasta, rice or prepackaged foods (crackers, pastries, cereals, sugary dessert). (6)

5. Minimize Stress

   Chronic stress has the ability to trigger our immune system. While developing personal stress management tools is key, there are tips to manage stress. To start, get plenty of sleep (at least eight hours), keep a journal (jot down three “gratefuls”), and exercise (20-30 minutes is all you need)! (3)

6. Alcohol

   While you shouldn’t fear a glass of wine, excessive alcohol intake can promote inflammation. Overtime, alcohol intake can induce inflammatory conditions like hepatitis, insulin resistance, and cirrhosis. Lastly, partake in moderation to prevent alcohol-induced inflammation. (1)

Stay tuned

Stay tuned for more information to fight off inflammation. Looking for a guide to healthy nutrition? Be sure to check out our “7 Day Healthy Nutrition Meal Plan,” which features many anti-inflammatory foods. Do you have more questions? Share your thoughts and questions. Send then my way and I will do my best to address your concerns!  In the mean time,  be sure to connect with the SLN family on Instagram, @stephanieleenutrition.

 

References:

1. Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and Gut-Derived Inflammation. Alcohol Research: Current Reviews, 38(2), e-1-e-9.
2. Clinton, C. M., O’Brien, S., Law, J., Renier, C. M., & Wendt, M. R. (2015). Whole-Foods, Plant-Based Diet Alleviates the Symptoms of Osteoarthritis. Arthritis, 2015, 708152. http://doi.org/10.1155/2015/708152
3. Chovatiya, R., & Medzhitov, R. (2014). Stress, Inflammation, and Defense of Homeostasis. Molecular Cell, 54(2), 281-288. doi:10.1016/j.molcel.2014.03.030
4. Dimitrov, S., Hulteng, E., & Hong, S. (2017). Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain, Behavior & Immunity, 6160-68. doi:10.1016/j.bbi.2016.12.017
5. Plaza-Díaz, J., Ruiz-Ojeda, F. J., Vilchez-Padial, L. M., & Gil, A. (2017). Evidence of the Anti-Inflammatory Effects of Probiotics and Synbiotics in Intestinal Chronic Diseases. Nutrients, 9(6), 555. http://doi.org/10.3390/nu9060555
6. Soares, N. P., Campos, K. K. D., Pena, K. B., Bandeira, A. C. B., Talvani, A., Silva, M. E., & Bezerra, F. S. (2016). The Effects of the Combination of a Refined Carbohydrate Diet and Exposure to Hyperoxia in Mice. Oxidative Medicine and Cellular Longevity, 2016, 1014928. http://doi.org/10.1155/2016/1014928