According to the National Center for Biotechnology Information, “generally speaking, inflammation is the body’s immune system’s response to an irritant.”
There are two general categories of inflammation, which are acute and chronic. An example of acute inflammation is a sprained ankle, where you might experience swelling, a warm sensation, and pain or tenderness. This form of inflammation lasts a few hours to a few days and is a part of the body’s protective response.
Chronic inflammation takes many forms, which, according to the Cleveland Clinic, can include abdominal and chest pain, fatigue, insomnia, fever, joint pain or stiffness, mouth sores, skin rash, mood disorders including depression and anxiety, gastrointestinal issues, changes in weight, and frequent infections.
Prolonged inflammation is harmful to the body, as your body continues to try to fight off an irritant when there is none. Without anything to defend against, inflammatory cells instead attack the body and can continue to do so for months or years in differing degrees.
Chronic inflammation is also problematic because of it’s links to autoimmune, cardiovascular, gastrointestinal, metabolic, and lung disease.
What causes chronic inflammation?
Chronic inflammation may not always have a clear and direct cause like acute inflammation, but some of the common causes can be taken into your hands!
Causes of chronic inflammation include low levels of physical activity, chronic stress, having a BMI at or above 30, an imbalance of healthy and unhealthy microbes in the gut, regular consumption of foods that cause inflammation, poor sleep, exposure to toxins, and usage of drugs and alcohol.
Keep in mind, there are also other reasons that one might have chronic inflammation. Some genetic health issues may cause inflammation beyond one’s control, but making changes to controllable, common factors can also aid in overall health and wellbeing.
How do we manage it?
Managing inflammation can feel overwhelming, but making changes to diet, movement, and sleep patterns can go a long way.
What you eat has an effect on the body, not just in terms of satiating hunger and influencing weight loss and gain, but in triggering bodily functions. When looking at the first steps in reducing inflammation, turning your attention to your diet might be the first step!
Some foods trigger inflammation, such as those high in salt and trans fats, while others fight inflammation, such as fatty fish, fruit, and foods high in fiber. Limiting alcohol intake can also be an important part of reducing inflammation in the body.
In addition to changes in diet, movement is an important part of reducing chronic inflammation. The Cleveland Clinic recommends aiming for 150 minutes of moderate-intensity activity per week. Examples of moderate-intensity activity include walking, bicycling, and even using a push mower when you mow the lawn.
Another important part of reducing inflammation is ensuring proper sleep and managing stress. The bright side of these two factors is that they can be helped by movement! The National Institutes of Health states that “regular physical activity can lead to improved […] overall sleep quality.” Exercise also reduces the body’s stress hormones, including adrenaline and cortisol.
For more information on nutrition and the body, visit: Medical Nutrition Therapy
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