You’ve undoubtedly heard of inflammation, but if you’re like most Americans, you probably don’t see it in the same light as something more “serious” such as diabetes, Alzheimer’s disease, or cancer. Perhaps we, in this malnourished, overworked, and under-rested nation, should look at inflammation in a newer, more profound way. After all, inflammation has been found to be the root cause of countless chronic health problems, including the aforementioned conditions. Inflammation is ever-present in our modern world, but you don’t have to let it control your life. Learn more about inflammation, what it can do to your body, and how you can stop it in its tracks:
What Is Inflammation?
In a general sense, inflammation is your body’s response to fighting harmful things like infections, injuries, toxins, and trauma. For example, if you sprain your ankle, you should notice that your ankle becomes red, hot, and swollen. You are witnessing your body in action as it does its best to heal the affected tissues and cells. When cells are damaged, they will alert your body that something is wrong. From there, the body will release chemicals that activate your immune system, which then floods the affected area with antibodies, proteins, and additional blood flow. It’s incredible to know that our bodies can heal themselves, all thanks to the immune system!
Acute Inflammation vs. Chronic Inflammation
There are two types of inflammation: acute and chronic. You experience acute inflammation anytime you have an infection, roll your ankle, or even get a paper cut on your pinkie. As soon as the wound is healed, the inflammation goes away. Acute inflammation is a normal part of healing. Unfortunately, inflammation can start spinning out of control when your body remains in a constant state of alert, whether through dietary choices, continued stress, or toxic exposures in your environment. This is called chronic inflammation and, left unchecked, it can damage your body’s cells, tissues, and organs by creating too many pro-inflammatory cells and molecules. All too often, this will lead to the development of inflammation-related diseases including (but not limited to):
- Arthritis
- ADHD
- Alzheimer’s disease and other cognitive diseases
- Autoimmune diseases like lupus
- Cancer
- Cardiovascular disease
- Crohn’s disease
- Irritable bowel syndrome (IBS) and inflammatory bowel disorder (IBD)
- Multiple sclerosis
- Obesity
- Polycystic ovarian syndrome (PCOS)
Signs You Might Have Chronic Inflammation
Chronic inflammation is insidious and often begins harming your body long before you notice it’s there. It can take years for you to realize what’s happening inside your body. By the time you receive a diagnosis for a degenerative disease, chronic inflammation has already done a number on your weary body. That’s why it’s wise to seek help before any symptoms you may be experiencing worsen. Here are a few signs that you could be suffering from chronic inflammation:
- You experience headaches or migraines frequently.
- You suffer from seasonal allergies.
- You have skin issues like eczema or psoriasis.
- You experience brain fog, have a poor memory, or have a hard time concentrating.
- You suffer from joint or muscle pain.
- You regularly experience fatigue.
- You experience moodiness or mood disorders, including anxiety or depression.
- You have high blood sugar.
- You experience weight gain, especially around the middle of your body.
- You have digestive problems like bloating, gas, constipation, diarrhea, or acid reflux.
- You experience unexplained pain.
Ways You Can Reduce Inflammation in Your Body
Chronic inflammation may be ubiquitous in our modern day living, but you don’t have to live with it. No matter where you are on the inflammation spectrum, you can take control and start reducing inflammation present in your body – yes, even if you suffer from a degenerative disease! Here are some of our favorites:
- Say no to processed food. Junk food, fast food, and other highly processed foods are highly inflammatory and give your body little to no nutrition. Take steps to reduce or even eliminate these so-called foods from your life. Remember, it’s something your great-grandparents wouldn’t recognize, don’t eat it!
- Enjoy whole, organic, anti-inflammatory foods. Add foods high in antioxidants and polyphenols into your diet! Great choices include leafy greens, tomatoes, berries, nuts, avocados, and fatty fish like salmon or sardines.
- Get in touch with your vagus nerve. If you’ve never heard of it, the vagus nerve serves as the headquarters of your parasympathetic nervous system (PNS). It’s like a traffic guard that communicates with the brain, heart, gut, lungs, and liver. When stimulated, the vagus nerve helps alleviate inflammatory issues. You can activate this nerve in many ways, including singing your favorite songs, diaphragmatic breathing, yoga, meditating, and more!
- Manage your microbiome. A healthy gut means a healthy you. Take a high-quality probiotic every day, and include probiotic-rich foods in your diet as well (think kombucha, kefir, and others).
- Get tested for food allergies. Even the healthiest food can set off an inflammatory response in some people. Learn how to treat your body right by getting tested for food allergies, or try an elimination diet.
- Eliminate toxins. You’d be surprised how many toxins you come into contact with in your daily life. Take a good look at your cleaning products, cookware, cosmetics, and more. Remove toxic products and choose safer ones. You can get started here!
- Hit the pavement. Bust a move. Pump some iron. Shoot some hoops. Whatever physical activity you enjoy, make time to do it at least 5 times a week for 30 minutes minimum.
- Add more omega-3 into your life. This powerful polyunsaturated fat helps fight chronic inflammation. Enjoy fatty fish like salmon or consider taking a daily fish oil supplement!
- Give stress the boot. Chronic stress runs rampant in this nation – and where there is stress, there is inflammation. Maintain a healthy work/life balance and take steps to manage your stress. Laugh at funny videos, talk with friends, exercise, and practice self-care regularly.
- Focus on the positive. Does your current mindset promote or hinder your health? Practice forgiveness, surround yourself with positive people, and look on the sunny side of life when times are tough.
- Get plenty of sleep. If you’ve ever wanted a good excuse to catch more z’s, this is it. Even one night of poor sleep can increase inflammation levels in your body, so make sure you get plenty of quality sleep each night.
- Try intermittent fasting. Did you know that fasting reduces inflammation? It’s true! Start out slowly by refraining from eating between dinner and breakfast. Your gut and body will appreciate it!
Let the Professionals at The Wellness Connection Help
Don’t let chronic inflammation have the final say. Take control and be your best, healthiest self by calling The Wellness Connection! We have the tools to help you heal from the inside out. Call us today at (636) 978-0970 to learn more or to get started!