What is Inflammation and Can Nutrition Treat It?
You may remember having a cut, sprain, or sore throat. The area feels painful and hot and looks red and swollen. These are telltale signs of inflammation. Inflammation is a natural and essential process that your body uses to defend itself from infections and heal injured cells and tissues.
Inflammation is sometimes compared to a fire. It produces specific biochemicals that can destroy invaders like bacteria and viruses, increase blood flow to areas that need it, and clean up debris. It can be a good thing. But, sometimes it’s possible to have too much of a good thing.
Before we talk about the power that certain dietary and lifestyle habits can have on inflammation, let’s sort out the two different types of inflammation.
Types of inflammation (acute vs. chronic)
There are two kinds of inflammation: acute and chronic. Acute inflammation is short-lived. It’s like a flaming fire that produces the painful, red, hot, swollen symptoms described above. When inflammation is acute it’s usually at high levels in a small, localized area in response to an infection or some kind of damage to the body. It’s necessary for proper healing and injury repair.
When your cells detect an infection or damage they send out warning signals to your immune system to help out. Your immune system discharges many types of white blood cells to help fight off invading germs [bacteria/viruses/pathogens] and clean up damage so you can heal.
Symptoms of acute inflammation may need short-term treatment such as pain relievers or cold compresses. More serious symptoms like fever, severe pain, or shortness of breath may need medical attention. In general, acute inflammation goes away after the damage is healed, often within days or even hours. Acute inflammation is the “good” kind of inflammation because it does an essential job and then quiets itself down.
Chronic inflammation is different. It’s more of the slow-burning and smoldering type of fire. This type of inflammation can exist throughout your whole body at lower levels. This means that the symptoms aren’t localized to the one particular area that needs it. Instead, they can appear gradually and can last much longer—months or even years. This is the “bad” kind of inflammation.
Chronic inflammation is often invisible without immediate or serious symptoms, but over the long-term, it’s been linked to many chronic diseases such as:
Acne, eczema, and psoriasis
Allergies and asthma
Autoimmune diseases (arthritis, type 1 diabetes, multiple sclerosis, lupus)
Cancer
Chronic pain
Gastrointestinal disorders (Crohn’s disease, ulcerative colitis)
Heart disease and stroke
Lung diseases (emphysema)
Mental illnesses (anxiety, depression)
Metabolic diseases (type 2 diabetes)
Neurodegenerative diseases (Alzheimer’s, Parkinson’s)
How does chronic inflammation begin? It may start acutely—from an infection or injury—and then instead of shutting off, it becomes persistent. Chronic low-grade inflammation can also occur with exposure to chemicals (e.g., tobacco) or radiation, consuming an unhealthy diet or too much alcohol, not being very physically active, feeling stressed or socially isolated, and having excess weight.
Now that we see that inflammation underlies so many of our medical conditions, here is how you can put out those slow-burning, smoldering fires.
Nutrition and lifestyle tips for reducing chronic inflammation
Studies show that reducing inflammation can reduce the risk of several conditions, including heart disease and cancer. Medications may be used to help lower inflammation such as corticosteroids, immunosuppressants, and biologics. However, there are also several lifestyle changes—including a healthy diet—that can be very helpful to prevent and reduce inflammation and its many damaging effects on the body.
“For chronic low-grade inflammation that is not caused by a defined illness, lifestyle changes are the mainstay of both prevention and treatment,” says Harvard Health. The good news is that anti-inflammatory foods help you stay healthy and reduce your risk of many diseases. In fact, it’s estimated that 60 percent of chronic diseases could be prevented with a healthy diet. Here’s how.
Enjoy a Swift Anti-inflammatory diet
Increase your intake of vegetables and fruits, whole grains (brown rice, oats, quinoa), nuts (almonds, walnuts), seeds (pumpkin, sunflower seeds), fish, poultry, legumes (beans, lentils), and healthy oils (extra-virgin olive oil)
Pay particular attention to foods high in antioxidant polyphenols, including colorful plants such as berries, cherries, plums, red grapes, avocados, onions, carrots, beets, turmeric, green tea, and dark green leafy vegetables like spinach and kale
Omega-3 fats can help to reduce pain and clear up inflammation and are found in salmon, trout, mackerel, soy, walnuts, and flax
High fiber foods (whole grains, vegetables, fruits, legumes) encourage friendly gut microbes to help reduce inflammation
Avoid inflammatory foods such as red and processed meats (lunch meats, hot dogs, hamburgers), fried foods (fries), unhealthy fats (shortening, lard), sugary foods and drinks (sodas, candy, sports drinks), refined carbohydrates (white bread, cookies, pie), and ultra-processed foods (microwaveable dinners, dehydrated soups)
These changes can be integrated into your day-to-day practices. First, try adding one additional fruit or vegetable to your day. Then, several times a day at each snack or meal. For inspiration, try recipes from my Swift Anti-inflammatory Meal Plan.
Be physically active
Regular exercise reduces inflammation over the long term, so try to get at least 150 minutes of moderate-intensity aerobic exercise (brisk walking) per week; about 20-30 minutes per day
To this add two or more strength training sessions (using weights or resistance bands) each week – if you have a local YMCA, check out the gym circuit training system.
Get enough restorative sleep
Disrupted sleep has recently been linked to increased inflammation and atherosclerosis (the buildup of plaque in the vessels that’s linked with heart disease), so aim for 7-9 hours of restful sleep every night to help the body heal and repair
Tips for better sleep: maintain a regular sleep-wake schedule every day, get exposure to natural daylight earlier in the day, avoid caffeine later in the day, cut out screens and gadgets an hour before bedtime, and create a relaxing nighttime routine
Quit smoking and limit alcohol
Quitting smoking can help lower inflammation and several other health concerns by reducing exposure to toxins that are directly linked to inflammation
Limit your alcohol intake (recommendations vary depending on your relationship to alcohol and for some, abstinence is best)
Manage your stress
Engage in relaxing stress-reducing activities such as mindfulness-based stress reduction (MBSR), deep breathing, meditation, yoga, qigong, or tai chi
Be social
Feeling socially isolated is linked with higher levels of inflammation, so reach out to family and friends (or make new ones)
Check in
Don’t miss those periodic health check-ups with your medical providers
Ramp up your oral hygiene. If your gums bleed when you brush or floss, this may be a sign of gum inflammation (gingivitis), so be sure to see your dentist
Get your cholesterol and blood lipids tested because high amounts of “bad” LDL cholesterol is linked to inflammation and negatively affects your vessels
Request a blood test to measure levels of CRP (C-reactive protein) which is a marker of inflammation (this test is also used to check your risk of developing heart disease)
Summing up inflammation
Chronic, long-term, low-level inflammation is linked with many health issues. The first approach to preventing and improving this is through food and lifestyle changes. Start by focusing on adding colorful vegetables and fruits, whole grains, nuts, seeds, and fish to your diet. Then layer in lifestyle upgrades like physical activity, restful sleep, and stress management. You can also read more about inflammation in my book, The Swift Diet.
If you’d like a personalized nutrition plan designed to help you enjoy more of these anti-inflammatory foods, book a consult with me. As an integrative and functional nutritionist, I can provide customized research-based nutrition advice for your health, lifestyle, and goals.
References
Harvard Health. (2018, November 7). Foods that fight inflammation. Retrieved from
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Harvard Magazine. (2019 May-June). Could inflammation be the cause of myriad chronic conditions? Retrieved from https://harvardmagazine.com/2019/05/inflammation-disease-diet
Harvard Health. (2020, April). Understanding acute and chronic inflammation. Retrieved from
https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation
Harvard Health. (2020, May). Quick-start guide to an anti-inflammation diet. Retrieved from
https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet
Harvard Health. (2020, June). All about inflammation. Retrieved from
https://www.health.harvard.edu/staying-healthy/all-about-inflammation
Mayo Clinic. (2017, November 21). C-reactive protein test. Retrieved from https://www.mayoclinic.org/tests-procedures/c-reactive-protein-test/about/pac-20385228
Mayo Clinic. (2018, May 25). Home remedies: How a healthy diet can help manage pain. Retrieved from https://newsnetwork.mayoclinic.org/discussion/home-remedies-how-a-healthy-diet-can-help-manage-pain/
Mayo Clinic. (2019, August 13). How to use food to help your body fight inflammation. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586
Medscape. (n.d.). Inflammation, Cardiovascular Disease, and Cancer. Retrieved from https://www.medscape.com/viewarticle/923743
National Institute of Environmental Health Sciences. (2020, April 4). Inflammation. Retrieved from https://www.niehs.nih.gov/health/topics/conditions/inflammation/index.cfm
Neuroscience News. (2020, March 5). Social isolation could cause physical inflammation. Retrieved from https://neurosciencenews.com/social-isolation-inflammation-15864/
University of California Berkeley News. (2020, June 4). Fitful nightly sleep linked to chronic inflammation, hardened arteries. Retrieved from https://news.berkeley.edu/2020/06/04/fitful-nightly-sleep-linked-to-chronic-inflammation-hardened-arteries/
University of Wisconsin-Madison School of Medicine and Public Health. (2018). The anti-inflammatory lifestyle. Retrieved from https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf