How inflammation is making you sick–and what you can do to prevent it
You may not see inflammation in your body, but your body will tell you it’s there by showing you signs and symptoms. This invisible condition can contribute to everything from heart disease and cancer to arthritis and Alzheimer’s. Here’s how to identify and reduce the dangerous inflammation in your life.
An unsightly rash developed around Jenny’s waist.
Never in her life had she experienced such a skin discoloration. She had so many questions, but not many answers: Was it eczema? Did I have a fungal growth? Was it cancerous? Was I allergic to something I was eating? Did I have an infection?
Jenny thought it would go away in time, but it didn’t. Over the next two years, she saw three dermatologists. At first, a medical evaluation suggested it was either ringworm or psoriasis, but a biopsy was negative for both. It was also negative for cancer and eczema. After making appointments with more doctors, the consensus was that he was suffering from a rare inflammation disorder know as Erythema Annulare Centrifugum (EAC).
Over a period of two years, Jenny’s doctors prescribed a number of medical treatments, but her skin inflammation was unresponsive. With all fairness, EAC is not well understood. So Jenny decided to do her own research and uncovered several articles that indicated the only known treatment many sufferers respond to is the use of a UV sunlamp, solar therapy, and/or high-potency vitamin D3 lotion. She used all 3 suggestions and it worked.
Today, there is a huge paradigm shift happening in medicine, a shift away from treating disease with only drugs and surgery. A survey of several medical journals indicates that the major cause of disease is inflammation and inflammatory responses. Research shows an inflammatory foundation in such diseases as rheumatoid arthritis, psoriasis, lupus, asthma, colitis, heart disease, multiple scleroses, type 1 diabetes, cancer, stroke, autoimmune diseases, and even Alzheimer’s.
What’s the difference between acute inflammation and chronic inflammation?
The body has a natural defense system that goes to work immediately when there is a short-term need for healing and repair. For example, acute inflammation happens when you cut your finger, get a sore throat, a sprained ankle, or bronchitis. The common signs are pain, redness, heat, and swelling. The immune system kicks in by increasing blood flow and white blood cells to attack the injured area. Inflammation is your body’s natural defense mechanism, and in cases such as this, it decreases as the body heals itself, usually within a few days or weeks.
In contrast, chronic inflammation refers to long-term inflammation. If left untreated, it can cause serious problems, from cancer and heart disease to rheumatoid arthritis and asthma. For example, some research indicates that when inflammation persists, it causes plaque buildup in the blood vessels, which can lead to heart disease and stroke. Cancer is also known to be related to inflammation and can cause DNA damage over time. This will lead to mutations that cause cells to endlessly grow and divide. More cells are developed, causing inflammation that creates tumors to isolate those cells.
Signs and Symptoms of Chronic Inflammation
When your body is struggling with chronic inflammation, it will send you signs to let you know. Here are some of the common ways your body will tell you there is an inflammatory problem. Get a sense of your situation by marking any that may apply to you.
- Tiredness and low energy
- Difficulty concentrating and remembering
- Elevated cholesterol
- Being overweight, difficulty losing weight, excess belly fat
- Chronic aches and pains such as back pain, neck pain, headaches, muscle, and joint soreness
- Low bone density or osteoporosis
- Hormonal imbalance such as hot flashes, vaginal dryness, night sweats, and/or low sex drive
- Looking or feeling older than your age
- Wrinkled or saggy skin
- Red, dry, itchy, or burning skin
- Tendency to get colds, allergies, and the flu
- Food sensitivities
- Frequent constipation
- Frequent gas, bloating, abdominal pain, or diarrhea
- Frequent heartburn, indigestion, or upset stomach
- Autoimmune diseases such as fibromyalgia, arthritis, osteoporosis, psoriasis, eczema, Hashimoto’s thyroidism, rheumatoid arthritis
How many symptoms do you have?
- 0-2 symptoms: You likely have low levels of inflammation
- 3-4 symptoms: You likely have moderate inflammation
- 5 or more symptoms: Multiple symptoms indicate high inflammation
How to Reduce Inflammation
Start your day with a glass of lemon water. Squeeze an entire lemon into a full glass of water and drink it first thing in the morning. Lemon water is a nice way to hydrate your body and cleanse your liver.
Reduce stress by exercising. Stress has a direct impact on your immune system and your body’s ability to respond to environmental pressure. When you’re stressed, your body releases stress hormones and inflammation increases. Exercise is a vital way to regain a balance and reduce the buildup of stress chemicals.
Get appropriate rest. Lack of sleep can set off chronic inflammation, but too much sleep can also throw the body’s inflammatory response processes off track. To get the rest you need, create healthy sleep habits, such as setting a bedtime routine that allows you to get between seven and nine hours of sleep at night.
Season your food with anti-inflammatory seasonings. Try turmeric, garlic, ginger, onions, and coriander.
Eat more anti-inflammatory plant foods. Eat more colorful fruit such as apples, oranges, pineapple, and all kinds of berries. Enjoy more colorful vegetables such as leafy greens, sweet potatoes, tomatoes, broccoli, carrots, and many more. Whole grains like rolled oats, brown rice, and quinoa reduce inflammation. Eat many kinds of beans, small amounts of non-roasted nuts and seeds and many herbs such as basil, thyme, sage, and rosemary.
Avoid foods that spike inflammation. This includes red meats (burgers and steaks), processed meats (hot dogs, sausage, and cold cuts), dairy products (milk, cheese, ice-cream), white flour, white rice, white bread/pasta, french fries, and other fried foods, processed snack foods (chips and crackers), sodas and other highly sweetened drinks, margarine, butter, and refined oils, alcohol, and sugar.
Replace sugary desserts with fruits like these: Strawberries, blueberries, cherries, pineapple, raspberries, and oranges.
Incorporate small amounts of nuts and seeds into your meals: Sprinkle a small handful of walnuts or slivered almonds onto your cereal or salad. Choose from many nuts and seeds, including flaxseed, chia seed, pumpkin seeds, sunflower seeds, brazil nuts, cashews, and others.
