Inflammation often brings to mind pain, discomfort, or illness. Yet, not all inflammation is bad. It plays a vital role in our immune system by helping to fight off infections and initiate the healing process. However, chronic inflammation is an underlying factor in many long-term diseases.
So how can inflammation be both helpful and harmful? This article will simplify what inflammation is and help you understand when it is beneficial, when it can become damaging and ways you can help control it.
WHAT IS INFLAMMATION?
Inflammation is the body's response to injury or infection, driven by the innate immune system. The innate immune response is the first line of defense that detects threats and triggers inflammation by recruiting immune cells such as neutrophils, macrophages, dendritic cells, and natural killer cells.
For example, if you scrape a knee, this response causes the injured area to become red, swollen, and warm as the body works to repair the damage. Similarly, when you catch a virus like the common cold, symptoms such as sneezing, coughing, and fever are part of the innate immune system’s inflammatory response, working to eliminate the virus and restore balance.
Problems arise when inflammation becomes chronic. Prolonged inflammation, often caused by lifestyle factors like poor diet, stress, or lack of exercise, can lead to various diseases.
DISEASES ASSOCIATED WITH CHRONIC INFLAMMATION
Research shows that systemic chronic inflammation (SCI) can lead to several diseases that collectively represent the leading causes of disability and mortality worldwide. These include:
cardiovascular disease
cancer
diabetes
kidney disease
non-alcoholic fatty liver
neurodegenerative diseases
autoimmune diseases such as rheumatoid arthritis, lupus, eczema, multiple sclerosis, Chron's disease, and psoriasis
THE GOOD SIDE OF INFLAMMATION
As mentioned above inflammation is an important part of the immune system. It is beneficial to the body in several important ways:
Fights infections: It helps the body fight off infections caused by bacteria, viruses or pathogens.
Isolates harm: Inflammation helps contain infections by creating a barrier around the affected area.
Removes debris: Immune cells help to clear cellular debris.
Tissue regeneration: Certain exercises, like strength training or high-intensity interval training, induce acute inflammation, which prompts the body to adapt and become stronger.
Activates the immune system: It releases signaling molecules, such as cytokines, which alert other parts of the immune system.
WHEN INFLAMMATION IS BAD
Inflammation is harmful when it becomes chronic. Chronic inflammation over activates and confuses the immune system and reduces its ability to properly protect the body.
Factors that contribute include:
Poor diet: Â Nutrition is a powerful way to lower inflammation in the body. Diets high in processed foods, refined sugars, fried foods, saturated and trans fats can promote chronic inflammation.
Chronic Stress:Â Â Ongoing stress elevates cortisol which can be damaging to the gut microbiome and can disrupt the immune systems ability to regulate inflammation.
Obesity:Â Â Excess fat tissue produces pro-inflammatory molecules leading to systemic immune responses.
Sedentary lifestyle:Â Â Â Low physical activity impairs immune responses and leads to excess fat tissue which is pro-inflammatory.
Environmental toxins:Â Â These disrupt cellular function, and trigger immune responses which lead to the release of pro-inflammatory cytokines.
THE GUT AND INFLAMMATION
A large contributor to chronic inflammation is an unhealthy gut microbiome. The gut affects the immune system in several ways:
Barrier dysfunction: Â The gut lining is just one cell thick and acts as a barrier, protecting the immune system and bloodstream from unwanted bacteria, viruses, pathogens, and toxins that are present in the intestines. Factors like antibiotic overuse, poor diet, or stress can damage this lining, causing the tight junctions between cells to loosen. This leads to a condition called increased intestinal permeability, commonly known as leaky gut.
Leaky gut: Once the gut becomes permeable, harmful substances like food proteins, bacteria, viruses, and toxins can pass from the intestines into the bloodstream. The body recognizes these as foreign invaders and mounts an immune response to defend against them.
Immune overactivation:  Immune cells located just beneath the gut lining become activated as these unwanted particles enter the bloodstream. If this immune response occurs frequently, such as after every meal, it can lead to chronic immune activation and chronic inflammation, contributing to various health issues.
Loss of oral tolerance: The immune system mistakenly identifies harmless dietary antigens as threats. This leads to an overactive immune response which triggers chronic inflammation.
Immune gut crosstalk: This refers to the continuous interaction between the gut microbiota and the immune system. Disruptions in this communication can lead to immune dysregulation, contributing to chronic inflammation and gut-related diseases like inflammatory bowel disease (IBD).
5 IMPORTANT WAYS TO LOWER CHRONIC INFLAMMATION
Inflammation can largely be controlled through diet, lifestyle, and environmental factors. Below are 5 ways you can begin to lower inflammation, regulate immune function and increase health.
Take care of your gut. A healthy gut is home to an optimal balance of beneficial and commensal bacteria. It has a strong mucosal layer which keeps food particles and toxins out of the bloodstream. This ensures the immune system is not overactive and inflammation is kept within a healthy balance. A balanced diet is essential for maintaining a healthy gut. Research show that the strongest indicator of a healthy gut is a diversity of plant foods. It is recommended to eat a minimum of 30 different plant foods each week. Diversity in plant foods feeds and maintains a diverse population of beneficial gut bacteria.
Nutrition is foundational. Diet can both promote inflammation and lower it. Eat an anti-inflammatory that is plant-strong diet. Include foods rich in antioxidants such as blueberries, green leafy vegetables, cinnamon, and green tea.
Also include polyphenols which are food for your beneficial gut bacteria. These are found in apples, apricots, berries of all kinds, grapes, nectarines, peaches, pears, pomegranates, plums
artichokes, asparagus, broccoli, carrots, endive, potatoes, chicory, lettuce, spinach, and beets.
Eat prebiotics which also nourish the microbiome. These include garlic, onion, leeks, bananas and asparagus. All plant food is high in fiber, which lowers inflammation.
Focus on whole plant foods such as fruits and vegetables, whole grains, legumes, nuts, seeds, herbs and spices. Also include omega 3 fatty acids such as chia seeds, flaxseeds, hempseeds, walnuts, flaxseed oil and/or cold water fatty fish.
Also reduce processed foods, sugary treats, and trans fats. These all increase inflammation.
Reduce stress. Stress depresses immune function and increases chronic systemic inflammation. Find healthy ways to manage your stress. This may be a walk in nature, time with family or friends, a calm yoga practice, or recognizing that stress is often a reaction of an overactive mind, not necessarily reflective of what is actually taking place. Use mindfulness based techniques to observe your life and thoughts clearly.
Remain active. Moderate exercise, such as walking, dancing, yoga, and swimming reduces inflammation by improving immune function and decreasing fat-related inflammation. Find activities you enjoy and make physical activity a sustainable part of your lifestyle.
Limit exposure to environmental toxins. Reducing exposure to pollutants, chemicals, and smoking helps minimize their inflammatory impact on the body. Choose natural cleaning and skin care products. Buy organic whenever possible, and drink clean filtered water.
SYMPTOMS OF INFLAMMATION
Symptoms of chronic inflammation can often be subtle and include mood changes, brain fog, persistent fatigue, joint pain, digestive issues, skin problems, frequent infections, muscle aches, headaches, and sleep disturbances. Recognizing these symptoms early and making positive lifestyle changes is essential to prevent long-term negative effects, including the potential development of chronic degenerative diseases.
Unsure where to start?
Consider booking a private 1:1 nutrition consultation with me.
Together, we can work towards restoring balance and improving your overall health.
@stephaniehollidaywellness
#antiinflammatorydiet #plantstrong #inflammation #immune #immunehealth #autoimmune #autoimmunedisease #heal #bekind
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