Inflammation demystified
The word inflammation has become more and more prevalent in our rhetoric in the last few years and I wonder if that’s because more and more of us are dealing with health problems that in fact stem from chronic inflammation.
Let me take a step back, inflammation is not always bad. In fact, inflammation is the body's natural response to injury or infection, characterised by redness, swelling, heat, and pain. This type of inflammation is a necessary part of the healing process.
On the other hand, when your body gets too much inflammation, this can tip into the bad version, chronic inflammation, which can wreak havoc on our bodies and minds, leading to a host of health problems if left unchecked.
Understanding Inflammation: The Good, The Bad, and The Ugly
In its good form, inflammation serves as the body's defense mechanism, mobilising immune cells to fight off harmful invaders and initiate tissue repair. However, when inflammation becomes chronic and persists over time, it can become detrimental to our health. Chronic inflammation has been linked to a wide range of health conditions, including heart disease, diabetes, obesity, autoimmune disorders, and even certain cancers.
The symptoms of inflammation, unfortunately, are symptoms that could arise from many other issues and are therefore hard to connect but here are a few for you to consider: ongoing fatigue or low energy levels, joint pain and stiffness, digestive issues like bloating, gas, indigestion and diarrhoea/constipation, skin problems, frequent infections, brain fog, mood changes and unexplained weight changes.
The Consequences of Lingering Inflammation:
If you think your body might be dealing with chronic inflammation, here is how it can wreak havoc if left unchecked.
Increased Disease Risk: Chronic inflammation is associated with an elevated risk of developing various chronic diseases, including cardiovascular disease, arthritis, auto-immune disease (which I have), and metabolic syndrome.
Impaired Immune Function: Prolonged inflammation can suppress the immune system, making us more susceptible to infections and illnesses.
Accelerated Aging: Chronic inflammation has been implicated in premature aging. Who wants that???
Heightened Pain Sensitivity: Inflammation can exacerbate pain and discomfort, contributing to conditions like arthritis, fibromyalgia, and migraines.
Inflammatory Foods: The Culprits Behind Chronic Inflammation
There are a few different things in the world that can cause inflammation but for this blog I’d like to focus on my favourite subject, food. So I’m going to shine a light on some common culprits that fuel the flames of inflammation. The first 5 are really common and the last 3 can be inflammatory for certain individuals, like those with auto-immune diseases.
Processed Foods: Packaged snacks, fast food, and processed meats are often loaded with unhealthy fats, sugars, and additives that can trigger inflammation in the body. Say goodbye to highly processed junk and opt for whole, nutrient-dense foods instead. For example, swap out ham or bacon for roast chicken in your lunch. Avoid the centre of the supermarket aisles where most of these foods are found.
Refined Carbohydrates: White bread, pastries, sugary cereals, and other refined carbohydrates cause spikes in blood sugar levels, promoting inflammation and insulin resistance. Choose fiber-rich, whole grain alternatives like quinoa, brown rice, and oats to stabilise blood sugar and curb inflammation.
Sugary Treats: Excessive sugar consumption has been linked to chronic inflammation, insulin resistance, and obesity. Minimize your intake of sugary drinks, desserts, and snacks, and satisfy your sweet tooth with naturally sweet options like fresh fruit or dark chocolate. Whittakers Dark Almond is my big go to!
Trans Fats: Found in oils used in fried and processed foods, trans fats are notorious for promoting inflammation and increasing the risk of heart disease. Avoid fried foods, margarine, and packaged snacks containing trans fats, and opt for healthier fat sources like avocado, nuts, and olive oil. Yes, this does mean your fish and chips needs to be looked at if you are experiencing inflammatory symptoms. Opt for pan fried or baked.
Excessive Alcohol: While the occasional glass of wine may have some health benefits, excessive alcohol consumption can trigger inflammation in the body and contribute to liver damage. Practice moderation and limit alcohol intake to reduce inflammation and support overall health. Or do one better and give yourself a year off alcohol, like me! Month three and feeling so much better with psoriasis symptoms reduced big time!
Gluten and Dairy: Both of these have properties have the ability to cause inflammation in certain individuals. Again, a big no-no for those with an auto-immune disease.
Nightshades: Night shades like eggplant, tomatoes, potatoes (not the sweet kind) and capsicum are some examples that can cause inflammation with susceptible individuals.
Red Meat: A few factors including saturated fats, additives and preservatives that can be added to meat to extend shelf life and add taste as well as how we cook red meat can all increase inflammatory responses in the body.
Finding Alternatives: Nourishing Foods for Inflammation Reduction
I’m all about crowding out. This concept is about putting foods on your list you can have that will crowd out the nasties…rather than saying ‘you can’t have this or that’. So here is a good list of foods you can use to help crowd out the pro-inflammatory ones so you can get your body back into health.
Anti-Inflammatory Fats: Incorporate omega-3 fatty acids found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts to reduce inflammation and support heart health.
Colorful Fruits and Vegetables: Load up on antioxidant-rich fruits and vegetables such as berries, leafy greens, and sweet potatoes to name a few, which help combat inflammation and protect against chronic disease.
Whole Grains: Swap refined grains, particularly those with gluten, for whole grains like quinoa, brown rice, barley, and oats, which are rich in fiber, vitamins, and minerals that promote gut health and reduce inflammation.
Lean Proteins: Choose lean protein sources such as poultry, fish, tofu, and legumes, which provide essential amino acids and nutrients without the added inflammation of processed meats.
Herbs and Spices: Incorporate anti-inflammatory herbs and spices like turmeric, ginger, garlic, and cinnamon into your meals to add flavour and boost your body's defence against inflammation. Check out a tumeric chai latte next time you are out at a café.
Plant based milks: These days the choices are huge! Coconut, Soy, Almond and Oat. Swap out the cow version for any of these.
If you want some great anti-inflammatory recipes, check out my recipe section here. Easy!
There you have it. By making mindful food choices and prioritising anti-inflammatory foods, you can take steps to reduce inflammation, support your health, and reclaim your energy, your body and mind. Remember, small changes to your diet can yield significant results.
Put the mask on you first, prep your meals for the week and thrive again!
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