Chronic inflammation in the body- the root cause of many diseases

Below I would like to give an overview what I have learnt from various books and some dietary changes that you can consider if you are suffering from chronic inflammation.

In 2016 when I was diagnosed with Lyme disease and as a result developed joint pains in my hips and knees I really wanted to understand what causes inflammation in the body and what I can do to help to reduce the inflammation. I gave up gluten in January 2017 and after couple of weeks the pain in my joints faded- today I do consume gluten containing food- primarily wholegrain rye and barley. To further help my body, I also gave up sugar in February 2017, and in 2019 to make sure I support the fast recovery from my brain surgery, I also reduced milk products, consuming fermented milk products like kefir, goat's milk yoghurt, goat's and sheep cheese. Making these changes in my diet truly helped me in my recovery.

I also used to get sick on a yearly basis during December and in spring catching colds and last year even Influenza A, but my immune system has clearly benefitted from those dietary changes as the seasonal colds have become less rare after spring 2019.

What is inflammation?

It's part of your body's built-in immune response- it's body's natural defence against viruses, bacteria, damaged cells when injured etc. Inflammation, when acute, aims to remove foreign and harmful invaders and to heal the body. Without inflammation your wounds would become septic and infections could become deadly. Acute inflammation typically occurs as a result of an injury to the external body or skin. On the skin the signs and symptoms of an acute inflammation are pain, swelling, redness, heat, immobility.

Acute inflammation can be a result of some of the below conditions, illnesses or situations:

• skin cut

• physical trauma to the body

• sore throat because of cold or flu

• dermatitis

• sinusitis

• infected ingrown nail

While acute inflammation generally disappears in a few days, then chronic inflammation can last for months or years. Some signs and symptoms of chronic inflammation include joint pain, rash on the skin, fatigue, mouth sores etc. And some of the chronic inflammatory diseases include:

• rheumatoid arthritis

• asthma

• active hepatitis

• heart disease

• systemic lupus erythematosus

• Crohn's disease

• Multiple sclerosis
  

In this article I also cover how inflammation affects your different body parts.

What triggers chronic inflammation in the body?

There can be several causes for chronic inflammation- food allergies, poor diet, stress, an inactive lifestyle, your gut health, excess weight, bad habits such as smoking, drinking etc.

Foods that cause inflammation in the body

There are some foods or food ingredients that are pro- inflammatory for the body.

Sugar and artificial sweeteners

It is well known that sugar feeds harmful bacteria in the gut. However, it is not just sugar- artificial sweeteners can also have negative effects on the body. The human body does not naturally recognise artificial sweeteners such as aspartame, treating them as foreign substances. This can trigger an inflammatory response as the body attempts to process these compounds.

Gluten

Individuals with gluten intolerance may experience increased inflammation when consuming gluten-containing foods. For those with celiac disease, strict avoidance of gluten is essential. Additionally, reducing gluten intake may help alleviate joint pain in some individuals who are sensitive to it.

Lactose and casein

Some individuals with arthritis may experience symptom relief by avoiding foods containing lactose and casein. However, for those who tolerate dairy products well, consuming fermented dairy products is recommended, as they also provide beneficial probiotics that support gut health.

Trans fats and partially hydrogenated oils

Trans fats are commonly found in fast food, processed snacks, cookies, and doughnuts. To reduce inflammation in the body, it is advisable to avoid foods containing partially hydrogenated oils, as they are a primary source of artificial trans fats.

MSG

It's found in fast foods, soy sauce, salad dressings, prepared soups, deli meats. It not only causes inflammation in the body, but also affects negatively your liver.

Refined carbohydrates and white flour products

Cereals, breads, rolls, and crackers very often consist mainly of refined carbohydrates which are lacking in important nutrients and are also high-glycemic index foods, can trigger inflammation in the body.

Alcohol

Alcohol has a high burden on your liver and therefore can affect many parts of your body. To reduce your inflammation, consume it really in moderation or give up completely. You can learn more about alcohol, its affect on body and what are recommended maximum consumptions for men and women if you do decide to drink here.

How can you test for inflammation in the body?

You can have simple blood-tests done to measure inflammation level in your body- by measuring C-reactive protein (CRP) and homocysteine. CRP should be below 0.5 mg/L.

Homocysteine is an inflammatory amino acid linked to heart disease and dementia- it's commonly elevated in people with autoimmune problems. An optimal range is below 7Umol/L. There are also other tests that you can run, like checking your ferritin levels (optimal ranges for men 33-236 ng/mL, for premenopausal women 10-122 ng/mL); checking your white blood cell count; checking your gut health; checking you methylation.

Dr. Will Cole has an online inflammation spectrum quiz as well, that can help you to determine where you are at with your body on an inflammation spectrum. Click here to take the quiz.

What are the best natural remedies for inflammation?

First and foremost it is important to avoid the above pro-inflammatory foods in your diet. But it's also important to consume lots of anti-inflammatory foods as they also help to reduce the damage caused by inflammation.

Below is a basic list of foods and beverages to consume on a regular basis:

• Vegetables, berries and fruits in as many colours as possible- variety is key here.

• Healthy fats (extra virgin olive oil, avocados, flaxseeds, hemp seeds)

• Protein (organic where possible- chicken, beef, eggs). Read my post about foods highest in protein.

• Beans and Legumes- black beans, adzuki beans, lentils, chickpeas

• Herbs and Spices- such as turmeric, rosemary, thyme, cinnamon, basil, garlic, ginger

• Tea- an excellent anti-inflammatory beverage (green, oolong, white tea, matcha tea)

• Water

• Quercetin is a natural pigment present in many vegetables and fruits such as blueberries, kale, apples, red onion and also in green tea. It's known to modulate inflammation and inhibit inflammatory enzymes.

• Resveratrol from grapes

• Some of the supplements to add to your diet when fighting inflammation, reduce swelling in the body are turmeric, omega-3 fatty acids, bromelain (naturally found in pineapple), willow bark.

Other important things things you can do on a regular basis to reduce inflammation in the body are exercise, meditation and of course lowering stress levels and getting adequate amount of sleep every night.

If you are looking for nutritional guidance how to support your body with healing from chronic inflammation, don't hesitate to reach out to me at info@katrinpeo.com