Inflammation: Signs, Causes and Ways to Heal
Introduction
Inflammation is a major root cause of all chronic diseases. (pg. 168, The DNA Way) According to https://www.physio-pedia.com, inflammation is the trigger behind many chronic diseases. (https://www.physio-pedia.com/Inflammation_Acute_and_Chronic)
Inflammation is not disease-specific and it affects the entire body. Research has shown that diseases that we might think are unrelated are actually intimately linked. Therefore, when we treat inflammation in one part of the body, other parts of the body also become healthier. (pg. 12, The Inflammation Cure)
What is Inflammation?
Inflammation is a natural response to an illness, injury or something that doesn't belong to one's body, and it's a normal and important process that allows one's body to heal. (https://my.clevelandclinic.org/health/symptoms/21660-inflammation)
According to Wikipedia, inflammation is "part of the biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants". (https://en.m.wikipedia.org/wiki/Inflammation)
According to https://www.ncbi.nlm.nih.gov, inflammation refers to "a set of classic signs and symptoms, including edema, erythema (redness), warmness, pain, and loss of function (stiffness and immobility)". (https://www.ncbi.nlm.nih.gov/books/NBK534820/)
Incidentally, the more inflammation you've in your body, the faster you'll age and the more wrinkles you'll have. (pg. 241, Reversing Inflammation) So if you care about your looks, do take note.
Two Main Types of Inflammation
There are two main types of inflammation, namely, acute and chronic inflammation.
1. Acute inflammation
According to https://www.verywellhealth.com, acute inflammation is "a healthy and necessary function that helps the body attack bacteria and other foreign substances in the body". (https://www.verywellhealth.com/signs-of-inflammation-4580526)
Acute inflammation has a rapid onset and it usually lasts for minutes to days. It's characterised by the exudation of fluid and protein from vessels and the emigration of neutrophils. (https://accessmedicine.mhmedical.com/content.aspx?bookId=499§ionId=41568285)
2. Chronic Inflammation
Chronic inflammation is a low-grade inflammation that persists for months or even years. (https://mcpress.mayoclinic.org/dairy-health/chronic-inflammation-what-it-is-why-its-bad-and-how-you-can-reduce-it/)
Chronic inflammation is involved in a wide variety of very serious physical and mental health conditions, and not just a few select disorders. (https://www.physio-pedia.com/Inflammation_Acute_and_Chronic)
Signs of Inflammation
Signs of acute inflammation include the following: pain, heat, redness, swelling and loss of function. (https://www.medicalnewstoday.com/articles/248423#types-and-symptoms; https://www.health.harvard.edu/staying-healthy/all-about-inflammation)
2. Signs of Chronic Inflammation
Signs of chronic inflammation include the following: fatigue, muscle aches and joint pain, gastrointestinal issues, weight gain, skin rashes and headaches. (https://www.aarp.org/health/conditions-treatments/info-2021/signs-of-inflammation.html; https://www.health.harvard.edu/staying-healthy/all-about-inflammation)
Causes of Inflammation
1. Injuries and Infections
Injuries and infections can cause acute inflammation. (https://www.health.harvard.edu/topics/inflammation) And inflammation is essential for the healing process, as it "puts the immune system on high alert to attack invading bacteria or viruses" in the case of infections, and it rushes white blood cells to the injured parts to facilitate healing in the case of injuries. (pg. 244, Reversing Inflammation)
2. Allergies
Allergies can cause inflammation in various parts of the body. Common allergies that can cause inflammation include the following: pollen allergy, food allergy, pet allergy and drug allergy.(https://www.health.com/allergies-overview-7112817; Meta AI)
Exposure to toxins, including air pollution, hazardous waste, industrial chemicals and heavy metals, can cause both acute and chronic inflammation. (https://my.clevelandclinic.org/health/symptoms/21660-inflammation; Meta AI)
6. Oxidative Stress
Oxidative stress occurs when there's "an imbalance of free radicals and antioxidants in your body that leads to cell damage".(https://my.clevelandclinic.org/health/articles/oxidative-stress) And it can cause chronic inflammation. (https://www.medicalnewstoday.com/articles/324863)
1. Consume Anti-Inflammatory Foods
There's a link between diet and inflammation. What you eat can determine if you develop inflammation. And it's therefore essential to incorporate anti-inflammatory foods into your diet.
According to https://www.healthline.com, an anti-inflammatory diet typically consists of "whole, nutrient-dense foods that contain antioxidants". (https://www.healthline.com/nutrition/anti-inflammatory-diet-101#foods-to-eat).
2. Limit or Avoid Inflammatory Foods
Examples of such foods include sugar, refined carbohydrates (eg. white bread and pastries), processed foods* (eg. bacon and sugary drinks) and refined cooking oils (eg. vegetable and canola oils) (https://www.livestrong.com/article/13767681-how-to-reduce-inflammation/; https://bodynutrition.org/processed-foods/)
*Note that not all processed foods are unhealthy. Examples of foods that are processed but are healthy include whole grain cereals and dairy or soy milk.(https://www.aarp.org/health/healthy-living/info-2022/healthy-processed-foods.html; Meta AI)
3. Take Supplements
There are certain supplements that can help with reducing inflammation. Listed below are some of the supplements**:
(a) Curcumin
Curcumin is a compound found in turmeric. It may help to reduce inflammation in diabetes, heart disease, osteoarthritis and rheumatoid arthritis.
(b) Fish Oil
Fish oil supplements contain omega-3 fatty acids. And they can help to reduce inflammation in diabetic and heart conditions.
(c) Ginger
Ginger has a history of being used as a herbal medicine. Two components of ginger, namely, gingerol and zingerone, can help to reduce inflammation in several health conditions, including type 2 diabetes.
(d) Resveratrol
Resveratrol is an antioxidant found in grapes, blueberries and other fruits with purple skin. It can also be found in red wine, dark chocolate and peanuts.
Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it helps to reduce inflammation, besides promoting healthy aging and strengthening the immune system.
Vitamin D is an essential fat-soluble nutrient that plays a critical role in immune health.
In several studies, it has been shown that there's a link between vitamin D deficiency and the presence of inflammation. (https://www.medicalnewstoday.com/articles/vitamin-d-deficiency-supplements-reduce-inflammation)
Bromelain is a powerful enzyme found in pineapples. It has the same anti-inflammatory capacity as nonsteroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects.
Green tea has many anti-inflammatory benefits. It's been said that the benefits come from the ECGC (epigallocatechin-3-gallate) it contains.
Garlic is rich in anti-inflammatory properties. And long-term use of garlic may help to reduce the risk of inflammation-related chronic diseases.
Vitamin C plays an essential role in reducing inflammation. It's a powerful antioxidant that reduces inflammation by neutralising free radicals that cause oxidative damage to the cells.
**Taken from https://www.healthline.com/nutrition/6-anti-inflammatory-supplements#ginger
4. Reset Your Gut
There's a connection between gut health and inflammation. You can't fix inflammation without fixing your gut. This is because when your gut lining is disturbed, it can't absorb nutrients in an optimal way and inflammation develops as a result.(https://www.mindbodygreen.com/articles/how-long-it-takes-to-heal-inflammation)
Therefore, a gut reset, also known as detox, is essential as it aims to restore balance in the human microbiome and the GI tract. (https://www.mindbodygreen.com/articles/three-day-gut-reset)
According to https://www.mindbodygreen.com, there are 9 ways to reset your gut***:
(a) Start with an Intermittent Fast
Intermittent fasting gives your body a break for a set number of hours each day so that your gut can repair, reset and rest.
(b) Begin Your Morning with Water
Drinking water, especially warm water, on an empty stomach can help digestion. Warm water is gentle on the GI tract and it stimulates digestion, which helps food move through the digestive tract naturally and promotes the removal of waste.
(c) Have a Sugar-Free Breakfast
To give your gut a break, you could avoid refined sugars and added sugars in your morning meals.
(d) Have a Cup of Chai Tea in Mid-Morning
Researchers have found that the release of polyphenols in tea has been shown to control the glycemic index and digestibility of starchy foods.
(e) Have a Broth-Based Meal with Probiotics for Lunch
(f) Don't Eat Snacks Between Meals
Giving your gut a break is an important part of the gut reset protocol and so you should avoid eating snacks between meals.
(g) Add Prebiotics to Your Dinner
Prebiotics promote the growth of beneficial bacteria and support a diverse gut flora, and therefore help reduce the risk of developing chronic health conditions. (Meta AI)
Foods that are rich in prebiotics include potatoes, leeks, flaxseeds, legumes and beans.
Unchecked stress has a negative impact on the gut. And stress can lead to increased inflammatory processes, etc.
(i) Go to Bed Early
Getting adequate sleep is an essential part of a healthy lifestyle. Lack of sleep has been associated with an imbalanced gut and increased inflammation. And therefore getting adequate sleep is important as it gives your body the rest it needs to reset your gut.
Environmental toxins are everywhere and they can create all sorts of problems for us. They can disrupt our hormonal balance, increase our risk for diseases, etc. (https://www.mindbodygreen.com/articles/how-long-it-takes-to-heal-inflammation)
Conclusion
Inflammation is not exactly bad because it does have a role in our healing process. It's only when it becomes chronic inflammation that we need to start worrying.
In conclusion, understanding the role of inflammation helps us appreciate its importance while also recognising the need for inflammation management.
Cheers,
Annie Chan
(P/s: My next blog post will be published on 4 Aug 2024. Please subscribe to my YouTube channel here: Annie's Music Everywhere. Thanks!:)
