Inflammation is a defense mechanism that occurs when the body's immune system responds to harmful stimuli, such as pathogens, damaged cells, toxic compounds, or irradiation. It's a normal process that helps the body heal by removing harmful stimuli and initiating the healing process. Inflammation can be acute or chronic.
Acute inflammation is a sudden, temporary, and protective response by the immune system to an injury or illness.
There are five symptoms that may be signs of an acute inflammation:
Redness.
Heat.
Swelling.
Pain.
Loss of function.
An example of acute inflammation would be a broken arm, a bug bite, or a fever.
Chronic inflammation is a long-term condition where the body continues to send inflammatory cells and chemicals even when there's no danger. This can cause tissue injury and can last for months or years. The extent and effects of chronic inflammation can vary depending on the cause of the injury and the body's ability to repair itself.
Chronic inflammation has been linked to a variety of different health conditions like:
Certain cancers
Chronic pain
Anxiety
Depression
Certain autoimmune conditions
Dementia
What Causes Chronic Inflammation?
There are many factors that can contribute to chronic inflammation. Some factors we have control over, and others we do not. These include:
Dietary choices
Smoking and tobacco use
Exercise habits
Sleep quantity and quality
Alcohol use
Persistent viral or bacterial infections
Allergens and environmental pollutants in our air, water, and food
Stress
You can make choices that lower chronic inflammation, rather than fueling it. Your diet as a whole has a large effect on the level of chronic inflammation in the body.
Tips to help reduce inflammation.
Eat plenty of fruits & vegetables. Include as many colors as you can. Each has different benefits.
Choose more high-fiber carbohydrates. Limit or avoid processed foods.
Eat more fiber. Fiber is essential for gut health and overall health.
Choose plant based and/or lean animal protein. Plant protein sources include soy products (tofu, tempeh, edamame, soy milk), beans, lentils, nuts, and seeds. Lean animal protein sources are fish, chicken, turkey, and egg whites.
Be aware of fats. Cook with unsaturated fats like olive oil. Avoid trans-fats and limit your intake of saturated fats.
Reduce sugar intake.
Avoid alcohol. Alcohol disrupts the gut microbiome and can contribute to chronic inflammation.
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