This serious affliction now has scientists learning more.
Studies show that chronic inflammation serves as a precursor for most chronic diseases.
Thus reducing it can delay or prevent the onset of many life-threatening conditions.
In order to make anti-inflammatory choices, one must first understand "what are the specific factors associated with chronic inflammation," secondly, "why they are associated with it," and finally, "how can I prevent or reduce it.
" Inflammation occurs as a natural response to injury, infection, or allergic reaction.
The symptoms of pain, swelling, redness, heat, and loss of mobility, while unpleasant, are necessary for the healing process.
When inflammation occurs, blood flow is increased to the injured area, which creates redness and heat.
This also increases permeability of the blood vessels, causing swelling and often reducing mobility.
This cascade of events activates pain receptors, indicating injury.
Inflammation can be either acute (short-term, 24-48 hours) or chronic (long-term).
To recognize the diagnosis of inflammation, look for the suffix "itis," attached to any aliment.
It indicates inflammation of the root word.
As in conjunctivitis, the root word conjunctiva (white part of the eye) with "itis" attached, equals inflammation of the conjunctiva (aka: pink eye).
In some cases, the inflammation may not go away.
This chronic type of inflammation is an indication something has gone wrong.
While there is the same immune response, it has malfunctioned and is no longer a healing process.
Specific proteins play key roles in the immune response.
With acute inflammation, these proteins perform precise functions to systematically manage the injury and heal the tissue.
With chronic inflammation, there is a malfunction in this biochemical process.
The proteins are summoned to a site where there has been no injury or the injury is resolved.
This leads to dysfunction, as their presence now begins to cause damage to the healed or non-injured area.
To reduce or end chronic inflammation, one must understand this process and be proactive to solve it.
A dysfunctional immune response can be caused by many factors, some genetic, and some lifestyle related.
While you cannot change genetic factors, things such as excess weight, unhealthy diet, smoking, stress, exposure to UV radiation and environmental toxins can be changed.
Excess weight seems to be the biggest contributor to chronic inflammation.
Individual fat cells release hormones, which control various aspects of appetite and the immune system.
Just like any other organ, fat has an ideal proportion at which it functions best.
The presence of excess fat cell tissue causes increased hormone release.
Excess fat also activates pro-inflammatory messengers.
Weight loss is one anti-inflammatory solution.
Even moderate weight loss will cause fat cells to shrink.
This can significantly decrease pro-inflammatory messenger activity.
Food and weight loss have significant effects on inflammation.
As weight is lost and inflammation reduced, inflammatory response-causing foods can be better regulated by the body, leading to less inflammation.
Some foods can make inflammation worse and a few can directly cause it.
Because pro-inflammatory foods often replace anti-inflammatory foods in the diet, more damage can be caused by what is not eaten, than what is actually consumed.
This makes balancing intake more important than simply avoiding certain foods.
The roles of pro-inflammatory foods are all about the context in which they are eaten.
Diets high in trans fatty acids and saturated fatty acids can have pro-inflammatory effects.
Many processed foods, are high in trans-fat.
Look for the terms "hydrogenated" or "partially-hydrogenated" on the label.
Grain-fed meat is also higher in pro-inflammatory compounds, so look for grass-fed meat.
Balance is the key.
When planning meals, always consider the total amount of fat consumed in a day, to make wise food choices.
High blood sugar can also cause the body to release pro-inflammatory messengers.
Be aware that not just sweets, but highly refined grains and carbohydrates are also metabolized like sugar by the body.
Other things to watch for or avoid are artificial ingredients, additives, and any foods to which you are sensitive or allergic.
Anti-inflammatory foods are those that promote a reduction in inflammation.
Crucial at reducing levels of pro-inflammatory messengers are all spices, herbs, and colorful fruits and vegetables.
Garlic, onions, and horseradish are three pungent vegetables in particular, which contain powerful anti-inflammatory compounds.
Many plants contain chemical compounds, which actively turn down inflammatory protein activity.
Other foods prevent the absorption or utilization of pro-inflammatory compounds, leading to an anti-inflammatory response.
Other foods and nutrients to be aware of are:
- Nuts, seeds, and seafood contain the amino acid arginine
- Green tea, contains many beneficial compounds, particularly EGCG
- Probiotics, healthy natural bacteria to rebalance the immune system
- Omega-3 fatty acid ALA (alpha-linolenic acid), found in chia and flax seeds
- Supplement with a high-quality multivitamin/mineral
- Supplement with high quality Fish-oil
Be proactive.
Why wait for the harmful effects of inflammation to manifest into a chronic illness? You can restore immune balance by changing a few things you do, and by what you eat.
What do you have to lose? After all, there is no negative consequence to having a healthy diet and lifestyle, only to having unhealthy ones.