Understanding and Managing Inflammation

Inflammation is a natural response by your body to protect itself against harm, whether it's from injury, infection, or stress. However, when inflammation becomes chronic, it can lead to a variety of health issues ranging from autoimmune diseases to cardiovascular problems. I'm going to share with you a brief overview of the different types of inflammation and offer insights into how you can manage and prevent them through fitness, nutrition, and lifestyle changes.

There are two basic types of inflammation:

• Acute Inflammation: This is the body's initial response to harmful stimuli, such as injuries or infections. Acute inflammation is short-lived and typically resolves once the threat is eliminated.
• Chronic Low-Grade Inflammation: Unlike acute inflammation, chronic low-grade inflammation persists over time and is often linked to lifestyle factors such as poor diet, sedentary behavior, stress, and lack of sleep. This type of inflammation can contribute to various health conditions including obesity, diabetes, and heart disease.

Chronic Inflammation can sometimes be hard to spot because it shows up in many different ways. Here are some of the most common signs that you may be dealing with chronic inflammation.

• Chronic Pain
• Fatigue
• Weight Gain
• GI problems
• Hormonal Imbalance
• Brain Fog
• Joint Pain

What causes us to be in a state of chronic inflammation? Many times, our environment, limbic system, and eating patterns are the primary culprits.

Environmental causes:

• Ongoing exposure to mold
• Chemical-laden cleaners and personal care products
• Environmental allergens
• Heavy Metals (coming from air or water pollution, foods, medicines, or improperly coated food containers)

Limbic System:

The limbic system is a part of our brain that holds the behavioral and emotional response such as fight or flight. Constant mental and emotional stress affect this system. The limbic system is involved in stress response, memory, emotion, and learning. Trauma, even if long ago, or a current high amount of stress can contribute to chronic inflammation and requires proper support for processing and healing. Chronic mental and emotional stress affect they system. Studies show that higher levels of inflammation are associated with increased activity in limbic and cortical regions of the brain in response to negative stimuli. 

Nutrition:

The foods and drinks we choose to ingest have a huge impact on our inflammation levels. Food is information to our bodies and typically they are either pro or anti-inflammatory. Some of the most inflammatory foods we eat are the ultra-processed foods (UPF). These are foods that typically have 5 or more ingredients, are cooked at higher degrees and methods of processing, contain chemical additives, sugar, salt, refined oils and fats. Researchers have linked diets high in UPF to an increased risk of 32 separate illnesses! UPF are associated with a 50% increased risk of heart-related death, a 48-53% increased risk of anxiety and common mental disorders, and a 12% risk of type 2 diabetes. One study looking at over 10,000 people showed that when over 60% of calories consumed were ultra-processed foods, individuals were more likely to report mild depression, more anxious days, and mentally unhealthy.

Healing and Preventing Inflammation:

• Nutrition: A diet rich in anti-inflammatory foods can help reduce inflammation and support overall health. Incorporate plenty of fruits, vegetables, omega-3 fatty acids (found in fatty fish like salmon, walnuts, and flaxseeds), and spices such as turmeric and ginger into your meals. Limit processed foods, refined sugars, and unhealthy fats, which can exacerbate inflammation.
• Fitness: Regular physical activity is key to managing inflammation. Engage in a combination of cardiovascular exercise, strength training, and flexibility exercises to promote circulation, strengthen the immune system, and reduce inflammation. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Stress Management: Chronic stress can trigger inflammation and compromise your immune system. Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to promote relaxation and reduce inflammation.
• Quality Sleep: Prioritize quality sleep to allow your body to repair and regenerate. Aim for 7-9 hours of uninterrupted sleep per night and establish a consistent sleep schedule. Create a relaxing bedtime routine and minimize exposure to electronic devices before bedtime to improve sleep quality.
• Lifestyle Changes: Make small but meaningful lifestyle adjustments to support your body's natural healing processes. Maintain a healthy weight, avoid smoking and excessive alcohol consumption, and prioritize relationships and social connections to promote emotional well-being. Also taking note of potential toxins in your environment in your personal care and household items. When a body is inflamed and the immune system put on high alert, it is more common to develop chemical sensitivities. Also, some ingredients commonly used can disrupt hormones, which further exacerbates inflammation. This can be especially high priority if you have any coinciding skin issues. More information about this can be found in these two resources.

• Environmental Working Group's Skin Deep Database - clients can check PCPs against database & find safer alternatives
• Think Dirty - another app that is easy-to-use; scan products and learn their safety

If mold is suspected, this 100% needs to be pursued to help lower inflammation! You could make 50 other changes, but if exposed and reacting to mold constantly, you’ll never get complete relief from symptoms.  Connecting with a public adjuster can be more helpful than hiring a mold inspection company. 

By adopting a holistic approach to health and wellness, you can effectively manage inflammation and reduce your risk of chronic disease. Remember, small changes can lead to significant improvements in your overall health and well-being.

As always, I'm here to support you on your journey towards optimal health. If you have any questions or need personalized guidance, please don't hesitate to reach out.

In Health,

Kim Mason, Wellness Warrior

Functional Medicine Certified Health Coach