Inflammation - why should I care?

The terms inflammation, anti-inflammatory and pro-inflammatory have been hot topics in recent years. Although inflammation and inflammatory conditions have been well-known for a long time in medicine, it seems like the strategies to reduce inflammation have been incorporated by more and more individuals. So what’s the big deal with inflammation? How is it caused, what health conditions are related to inflammation and how can we reduce it? These are all questions I’m going to answer here!

What is inflammation?

• Inflammation is a natural bodily process usually caused by the immune system when it is trying to fight off a foreign invader such as a bacteria, virus, mould or parasite or in response to defending the body against chemicals and toxins. It’s actually generally a protective defence mechanism. Sometimes the immune system stimulates inflammatory pathways in the absence of infection such as with auto-immune diseases (although many seem to be triggered by an underlying infection). There are 2 types of inflammation in the body: acute inflammation and chronic inflammation. Acute inflammation is often of infectious origin, while chronic inflammation can be caused by an array of things and can lead to many other health conditions. The following will focus on chronic inflammation.
  

What increases inflammatory processes in the body?

• ​Various toxins

• Foreign invaders/microbes

• Allergic processes - allergies, asthma, atopic dermatitis

• Foods and beverages

• Dysregulation of the immune system

• Some pharmaceutical drugs

Why should I care about inflammation?

• ​Chronic inflammation can lead to a variety of health conditions and concerns such as cardiovascular disease, neurodegenerative disorders and cancers. Some conditions conversely cause chronic inflammation such as auto-immune conditions and inflammatory bowel disease.
  

• Reducing inflammation is important in both of these instances. It can reduce the risk of developing disease and it can help reduce disease severity. Lowering inflammation can also optimize the body’s response to infection. This reduction in inflammation consequently enhances quality of life and has the potential to extend life expectancy.

What conditions are associated with chronic inflammation?

• ​Autoimmune diseases including rheumatoid arthritis, lupus, multiple sclerosis, ankylosing spondylitis, systemic sclerosis, Hashimoto’s thyroiditis, celiac disease, dermatomyositis, etc.

• Cardiovascular & metabolic disease including high blood pressure, atherosclerosis, high cholesterol, diabetes and obesity.

• Inflammatory bowel disease including Crohn’s disease, colitis/ulcerative colitis, diverticulosis and diverticulitis.

• Neurodegenerative disorders including Alzheimer’s and dementia.

How can I reduce inflammation?

• ​Reduce toxic exposures

  • Eat organic foods

  • Use natural cleaners, detergents, soaps, personal products with no added chemicals such as fragrance/perfume, parabens, polyethylene glycol (PEG), pthalates, sodium lauryl sulfate, and the list goes on.

  • Avoid cigarettes and alcohol

  • Avoid plastics whenever possible (especially as food & beverage containers)

  • If you work an occupation with increased toxin exposure make sure to wear proper PPE and see a licensed ND to consider heavy metal detoxification and anti-oxidation support

• Reduce intake of inflammatory or toxic foods/drinks

  • This includes sugar, simple carbohydrates (muffins, pastries, toast, bagels, cookies, etc.)

  • Avoid food dyes, artificial flavours & sweeteners

  • Identify & remove food sensitivities

  • Avoid fruit juice and pop

  • Limit deep-fried foods, processed foods and saturated fats

  • Avoid fish that are high in mercury (tuna, swordfish, king mackerel, shark)

  • Eat grass-fed beef instead of grain-fed

• Reduce oxidative stress & damage

  • Eat plenty of berries & colourful vegetables

  • Vitamins C, D, E

  • Organic green or herbal tea or green tea extract

  • Glutathione or N-acetyl-cysteine (NAC)

  • Get adequate sleep

• Enhance immune function & cardio-metabolic health

  • Regularly exercise and get outside

  • Eat lots of vegetables

  • Stress reduction & management

  • Ensure proper nutrient status

  • Optimize gut health

• Eat inflammation-reducing foods

  • Foods high in omega-3 fatty acids (specific fish, nuts, seeds and oils)

  • Certain vegetables

  • Berries

  • Turmeric

Just remember that when it comes to inflammation, not all inflammation is the same. The causes can vary greatly between individuals and must be treated accordingly. If you have any questions or are wondering how naturopathic medicine could help you, book in or send me a message.

**Disclaimer: This is intended for educational purposes only, this is NOT medical advice. Please consult a licensed naturopathic doctor or other health care provider before starting any supplements or changing your diet.