What is inflammation?
A lot of people talk about inflammation with a negative tone. Is it really that bad? The most important thing in this discussion is to know how inflammation works. So let’s get started.
Inflammation is actually a normal function in our body. It plays a part in our defense system, otherwise known as our immune system. While it may be very uncomfortable to have an inflamed joint after an injury, the inflammation is actually a part of the healing process. Inflammation is typically defined by four signs: swelling, redness, heat, and pain. So let’s look at this example in a little more depth. You’ve sprained your ankle–ouch! The first thing you probably notice is the pain. This is your body signaling to you that there is something wrong. Every time you put weight on your foot now it hurts, the pain sensation you experience is your body telling you that you need to rest and stop walking around. In this time the cells that have been damaged start releasing chemical signals attracting your other immune cells on site. From there, the immune cells cause the blood vessels on site to dilate and become more permeable resulting in increased blood flow and an elevation in temperature: swelling, redness, and heat. This is done so that the tissue can be repaired and to help remove any pathogens that may have entered the body. So, at this point, the body has managed to immobilise the part that has been injured and is repairing itself. While you are lying on the couch in pain, the immune system is working hard to neutralise bad-guy pathogens and clean up the debris of the broken tissue, left over fluid, dead and dying cells that may be lingering in the area. After a bit if time, the tissue heals, everything gets cleaned up and cleared out, and you are good as new! No pain, no swelling, no redness or heat left. Magic!
However…
What happens if the inflammation never goes away? Why is chronic inflammation a thing?
Sometimes the answer is as simple as, you continued walking on that injured ankle and thus kept irritating the already damaged tissue. Or, you popped an anti-inflammatory because you were in pain, slowing down your natural healing process. In instances where an acute inflammation is prolonged, or lasts longer than 6 weeks, it becomes referred to as chronic.
Chronic inflammation
This is where our friend inflammation gets a really bad rap. While inflammation for an acute injury is helpful, chronic inflammation is not, in fact it is linked with a higher risk of developing auto-immune disorders. Chronic inflammation can have several causes, such as having recurrent incidences of acute inflammation, constant presence of a pathogen (like a virus or bacteria), or other irritant in the body, sometimes it is because of a defect in the immune system functions, or an overload of toxicity in the body.
So what are we to do about this debilitating pain and stiffness we feel? I know that’s what your reading this article for! Here are four ways:
1. Take care of your gut
Most chronic inflammation actually has roots in a leaky gut. So how do you make sure your gut is in great health? Reducing pro-inflammatory foods, this includes highly processed foods, refined and excess sugar, deep-fried foods, coffee and alcohol, to name just a few. The key is to avoid foods that you are intolerant to. This can be tricky if you are not sure if you have particular intolerances, but if you are already aware that certain foods do not agree with you (that cause bloating, diarrhea, skin reactions, or any other signs), for the love of everything that is good, STOP EATING THEM! Make sure to include foods that will support your digestive health such as kimchi, apple cider vinegar, healthy fats and proteins (not sure what constitutes as a healthy fat? Check out my earlier blog post on the ABC’s of nutrition), bone broth, plenty of fiber from whole foods and grains, and of course plenty of vegetables! Not sure where to start? Go check out my post on how to create a healthy gut by making home-made bone-broth on my Facebook page! https://www.facebook.com/Martine-Oppliger-Naturopath-in-Training-106916731023943
2. Some helpful friends
There are absolutely some helpful supplements that can help regulate chronic inflammation in the body. However, before taking any supplements please consult a healthcare practitioner to make sure that it is appropriate for you and that it will not interact with any medication you may be taking.
Omega 3: This essential fatty acid helps shift the body’s inflammatory process to anti-inflammatory actions. On top of that, it comes into the constitution of healthy cell membranes which helps maintain the fluidity of all your tissues.
Turmeric (curcumin): Turmeric is a root that has been used for centuries in ayurvedic medicine for many afflictions. Curcumin is the active ingredient that is responsible for its anti-inflammatory benefits. Turmeric can be found fresh, dried, in capsules, or in tinctures in most health food stores.
Vitamin D: You will probably hear me talk a lot about this vitamin in future posts. In this case it is interesting because it helps regulate the immune system by keeping your immune cells in line, and by extension modulating the inflammatory response.
Ashwaganda: This plant is not only anti-inflammatory but also helps modulate the immune system and helps your body adapt to stress.
These are just a few options that are out there, but there are so many more!
3. Fill your plate with antioxidants
Antioxidants can help your body manage free radicals which can cause more inflammation in the body. You will want to make sure that your plate is always full of fresh fruits and vegetables at every meal, and at least 1 of those daily servings should be raw. Try incorporating a variety of different fruits and veggies of different colours. Think about it as trying to “eat the rainbow” (but not in Skittles format!).
I hope you have found this article helpful and in your journey of creating the healthiest you! Just a reminder that nothing written on this blog can replace medical advice and is not intended so. Follow me on Facebook for a great anti-inflammatory drink recipe!
https://www.facebook.com/Martine-Oppliger-Naturopath-in-Training-106916731023943