Chronic Inflammation Explained
What Is Inflammation?
When kept under control, inflammation is a natural process. Inflammation is one way your immune system responds to tissue damage. Classic signs of inflammation are swelling, redness, heat and pain. For example, when you cut your finger your skin near the cut will feel inflamed. Your immune system uses this as a way to help healing your cut and preventing infection, by sending white blood cells to the site of injury to clean up and repair the damaged tissue. Once the cut starts to heal, the inflammation typically subsides.
Acute vs. Chronic:
The ‘cut finger’ is an example of acute inflammation. This type of inflammatory response is your friend and you couldn’t live without it. Acute inflammation switches ON when needed, and OFF when it is not.
Chronic inflammation, on the other hand, is when the immune system is inundated with multiple assaults to the body through diet, environment and mental invaders. In the case of chronic inflammation, there is NO OFF SWITCH. This confused, constant inflammatory immune response can be damaging to your body and health and is a driver of many chronic health conditions, including:
-
NEUROLOGICAL DISEASES:
Such as depression, Alzheimer’s disease, Parkinson’s disease and multiple sclerosis.
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TYPE 2 DIABETES MELLITUS and related complications
Including neuropathy, atherosclerosis, high blood pressure and heart disease. Chronic inflammation may fuel development of other metabolic diseases.
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RESPIRATORY CONDITIONS
Including hay fever, asthma and bronchitis.
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AUTOIMMUNE DISORDERS
Crohn’s disease, ulcerative colitis, lupus, Hashimoto’s thyroiditis or Graves’ disease, just to name a few.
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SKIN CONDITIONS
Such as acne (vulgaris and rosacea), eczema and psoriasis.
-
BONE & JOINT DISEASE:
This includes osteoarthritis, rheumatoid arthritis and osteoporosis.
As you can see from this list of conditions, CHRONIC INFLAMMATION is an important consideration in the development of most modern-day, chronic disease states.
Therefore, understanding poor dietary and lifestyle habits that contribute to chronic inflammation, and making changes to these, is a crucial part of chronic disease prevention.
ADDRESS YOUR DIET
This is the best place to
start. Look at following a
Mediterranean or
Wholefood Diet. Drink
plenty of filtered water.
MODERATE EXERCISE
Moderation is key.
Exercising too intensely,
too often can be
inflammatory.
HEAL YOUR GUT!
This is especially relevant if
you are prone to allergies/
intolerances. Talk to your
health practitioner for
assistance.
INFLAMING FACTORS
-
STRESS
Long-term stress causes the release of inflammatory mediators. It may also lead to inflammatory diet and lifestyle choices; such as sugar, fast food, smoking and alcohol.
-
TOXIC CHEMICALS
Take a closer look at household cleaners, personal care items and even the pesticides on our food. These chemicals are absorbed through our skin and our digestive tract.
-
FOOD ALLERGIES
Food intolerances could be a symptom of poor gut integrity. Worse still, you might not even realise you have a food intolerance! These intolerances cause overreactive immune and inflammatory responses.
-
PROCESSED DIET
Refined sugars, flours, processed oils, animal products and ‘junk food’ are inflammatory. Additionally, many products that are advertised as ‘healthy options’ can still contain these. For more information, check out the anti-inflammatory food period below…
-
CHRONIC INFECTIONS
Bacterial, viral, yeast and parasitic infections may not produce drastic symptoms, but they can cause low-grade chronic inflammation.
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ALCOHOL
Any more than 1-2 standard drink a day will cause inflammation. Moderation is key.
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POOR SLEEP
7-8 hrs per night will support regeneration and repair
STRESSING LESS AND TAKING CARE OF YOUR EMOTIONS AND
MENTAL WELLBEING IS ANTI-INFLAMMATORY
Implement these strategies into your daily routine:
- Meditate - Use a guided meditation. There are phone apps available -
- ‘Stop, Breathe & Think’, ‘Headspace’, ‘Smiling Mind’ and ‘Buddhify’ are just a few.
- Take a walk outdoors, breath in some fresh air and get some sunshine.
- Laughter. It is true that laughter is the best medicine.
Remember: Fresh is Best!
Eat a rainbow of fresh fruit & vegetables daily!
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