Silent Inflammation
Imagine that you have slammed your finger in a door. The pain will be rapidly followed by reddening, swelling and heating up of the affected area. This kind of inflammation, whilst infuriating, is actually a good thing. Your immune system is responding to the trauma by sending white blood cells and other hormone-like substances to your finger to heal it.
But there’s another kind of inflammation, one that could be present throughout your cells and tissues, and it’s not so good. It would seem that more and more research is supporting the idea that this “silent inflammation” may be the cause of many degenerative diseases – especially obesity, heart disease and diabetes, as well as arthritis, dementia and even some cancers. Wrinkles and skin complaints can also blame this low-level of inflammation as a factor.
Inflammation is a normal and healthy part of the body’s healing system. It is the immune system attempting to nourish and defend the area under attack. It may happen on the surface of our body, and also internally such as at sites of infection or as an allergic response. The problem starts when inflammation refuses to go away. Inflammation is a powerful and sometimes destructive response, and it needs to end when its work is done.
The process of inflammation is caused by prostaglandins (a type of hormone) which work to either strengthen or diminish inflammation. When these hormones get out of balance, the inflammation process may start to malfunction. This imbalance can be caused by poor diet and stress.
Is your diet pro-inflammatory?
Our bodies manufacture prostaglandins from fatty acids in foods. Foods containing omega-6 fatty acids (such as those found in vegetable oils) encourage the production of pro-inflammatory prostaglandins. On the other hand, our body requires omega-3 fatty acids – found in oily fish, flaxseeds and leafy vegetables – to produce anti-inflammatory prostaglandins. Most of us are eating pro-inflammatory diets as we consume more omega-6 than omega-3 fatty acids.
Other foods that can contribute to inflammation include refined, carbohydrates such as white bread and white flour products, packaged breakfast cereals, white potatoes and white rice. A study at Harvard Medical School found that women who ate large quantities of these foods had high levels of CRP, a protein which is released during the inflammation process.
Furthermore, eating sugary foods and refined carbohydrates causes your blood sugar levels to soar and your body releases insulin which increases stored body fat and triggers the release of pro-inflammatory chemicals.
The stress factor.
No doubt you’ve already heard of the many conditions that stress can cause or exacerbate, and here is another reason to avoid stress. It plays havoc with our hormone balance by releasing adrenalin and cortisol, hormones which have a, you guessed it, inflammatory effect. These hormones are part of the fight-or-flight response – preparing our bodies to either fight off a primeval attack or run fast from it. Everyday stress also produces the overproduction of these hormones, leading to abnormal inflammation.
Calming down inflammation.
So, to counter inflammatory conditions such as arthritis and skin complaints, and to correct low-level silent inflammation, it all comes down to making positive dietary and lifestyle changes. By making these changes, you will notice you have more energy and better moods, and your digestion and skin will improve within a few months. You may have fewer aches and pains, will sleep better, and maybe even lose weight.
To read more about how the relationship between diet and inflammation, you may want to read Fats That Heal, Fats That Kill by Udo Erasmus, 8 Weeks to Optimum Health by Andrew Weil and The Optimum Nutrition Bible by Patrick Holford.
Anti-inflammatory foods to include:
- Oily fish, such as salmon, sardines and mackerel
- Ground flaxseed and its oil
- Berries
- Dark green leafy vegetables
- Extra virgin olive oil
- Garlic, onions, turmeric and ginger
- Raw nuts and seeds
- Green tea
Foods to limit:
- Sugar, sugary foods and drinks
- Refined grains (white bread, white pasta and white rice)
- Processed foods
- Trans fats
- Animal products especially red meat and dairy
- Potatoes
- Corn, safflower and peanut cooking oils
Supplements
Some nutrients and herbs can provide additional support to calm inflammation. Fish oils, antioxidant formulas, vitamin B, zinc and magnesium can all help. Even certain strains of probiotics are powerful anti-inflammatories.
It is best to see a naturopath, herbalist or nutritionist to find out the most suitable herb and nutrient for your health needs, and to make sure that you receive a potent, practitioner-quality supplement.
Reducing Stress
- Set boundaries with work, family and relationships
- Exercise – any way you can and any way you like
- Try yoga, Tai Chi or meditation practices
- Spend time in nature
- Turn of all technology (including computers, smart phones and even the television) by 9.30pm every night
- Reduce intake of caffeinated beverages
Some herbs and nutrients can also be very effective in help the body balance the hormone response and cope better with stress. Again, it is important to consult a healthcare practitioner who is trained in the use of herbs and nutrients (such as a naturopath) to receive the right combination for you.
