All About Inflammation
"Inflammation" seems to be the latest trendy word in health and nutrition, but we rarely hear about what inflammation is and why it happens. Inflammation is a normal process of the immune system that helps to protect the body against anything harmful and foreign that we may encounter. This process is a bit complicated, but I’ll explain a simplified version here. In the presence of tissue in the body being injured, a cascade of chemical signals are activated by your immune system. Leukocytes, a subclass of white blood cells, are activated to produce proteins called cytokines. These cytokines are largely responsible for the inflammatory response that helps to heal injured tissue.
A certain amount of inflammation is not only normal, but necessary. Without it, every small cut would become a systemic infection. Inflammation becomes a problem, however, when it becomes chronic. Certain health conditions, such as cardiovascular disease, autoimmune conditions, obesity, depression, and Alzheimer’s, are thought to be triggered or exacerbated by chronic inflammation.
Chronic inflammation can manifest as body-wide symptoms, which can make it a bit challenging to pinpoint. Increased inflammation may present as:
pain in muscles or joints
fatigue
difficulty focusing
diarrhea or constipation
skin conditions (ex: psoriasis, eczema)
weight gain
The major sources of chronic inflammation include chronic viral infections, exposure to toxins (such as pollution, cigarette smoke, mold, or alcohol), poor gut health, and- you guessed it- your diet. Each of these sources could be a blog post all on their own, but I want to highlight nutrition factors that play a role because these are some of the easiest to tackle. You choose the foods on your plate every single day, so why not make choices that can begin improving your health and feeling better? Here are my top 5 anti-inflammatory foods:
1. Salmon: Fatty fish in general, such as salmon, are a rich source of omega-3 fatty acids, EPA and DHA, as well as vitamin D. EPA and DHA can be converted by your body into resolvins and protectins, which help to calm an inflammatory response in the body. Vitamin D plays a key role in regulating the immune system.
2. Green tea: Green tea is rich in antioxidants that reduce oxidative stress and maintain healthy cells. Green tea is also a great source of a compound called ECGC, which has been found to inhibit inflammation.
3. Cruciferous vegetables: Broccoli, cauliflower, brussel sprouts, and cabbage are all examples of cruciferous vegetables. These vegetables in particular aid in the liver detoxification process.
4. Berries: All berries are a great source of polyphenols, which are natural compounds in fruits and vegetables that have strong antioxidant and anti-inflammatory properties.
5. Nuts and seeds: While the exact content varies depending on the particular kind you're eating, nuts and seeds in general are great sources of minerals, omega-3 fatty acids, and fiber. Fiber is also incredibly important for liver detoxification and maintaining a healthy gut microbiome.
If you suspect that you may be dealing with chronic inflammation and want to dig deeper into what factors are contributing to how you feel day to day, schedule a complimentary discovery call to get the process started!
References:
Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., … & Slavich, G.M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25, 1822-1832. https://www.nature.com/articles/s41591-019-0675-0
Riegsecker, S., Wiczynski, D., Kaplan, M.J., & Ahmed, S. (2013). Potential Benefits of Green Tea Polyphenol EGCG in the Prevention and Treatment of Vascular Inflammation in Rheumatoid Arthritis. Life Sci, 93(8), 307-312. doi: 10.1016/j.lfs.2013.07.006
Yahfoufi, N., Alsadi, N., Jambi, M., & Matar, C. (2018). The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. Nutrients, 10(11), 1618. doi: 10.3390/nu10111618