Okay, But What Is Inflammation & Why Are We Avoiding It?

The internet is full of buzz words and phrases that quickly become part of the general pop’s everyday vocabulary. While some things catch on, others don’t. (Don’t worry Gretchen, we thought ‘Fetch’ was cool, too).

One of the common terms used in the health space is ‘inflammation’. We’ve all heard of it. We all know it’s bad. And, we all know we want to avoid it. But, do we really know what inflammation is and why we’re afraid of it? Or, what causes it?

What is Inflammation?

Inflammation is a natural response to harm and injury. Like when you scrape your knee. Your body will respond by sending immune cells to the spot to help you heal and fight off any infection. This normally shows up as some swelling and redness. The same system applies to fighting off sicknesses, like the flu. These are both examples of acute inflammation, or a short-term inflammatory response. But, chronic inflammation also exists.

Chronic inflammation, or long-term inflammation, is more likely to occur as a result of your body trying to fight things like autoimmune disorders, toxins from cigarettes, fatty buildup in the arteries, or chronic diseases. Other risk factors for chronic inflammation include increased age, obesity, poor diet, smoking, low sex hormones, and sleep or stress disorders. Chronic inflammation is not a disease itself, but more of a reflection of other health issues.

While acute inflammation is necessary for healing, long-term inflammation can cause issues like body pain, chronic fatigue, depression, constipation, weight fluctuations, or frequent infections. Chronic inflammation can also increase your risk of developing a chronic disease like cancer, diabetes, rheumatoid arthritis or Alzheimer's disease. 

How to Reduce Inflammation

Our body need inflammation for a lot of reasons, but it’s important to limit any chronic inflammation that we are causing to our bodies from lifestyle choices. Some main areas that we can control include: Diet, Exercise and Sleep.

Diet

Foods with a lot of saturated fat, trans fat or refined sugar are inflammatory. This includes fried foods, red meat, processed meats, and sugar-sweetened beverages like soda. 

There’s also some concern that excessive consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. Omega-6s are found in oils such as corn, safflower, sunflower, and vegetable. However, not all experts are concerned about these oils, especially because Omega-6s are part of a healthy diet. The best recommendation is to know that moderation is key and that some healthier alternatives exist.

For example, olive or avocado oil is preferred because they are both high in heart-healthy omega-3 fatty acids instead of additional omega-6s. Fresh foods like tomatoes, leafy green vegetables (kale, spinach, collard greens) and fruits (strawberries, blueberries, oranges) are also anti-inflammatory. Nuts are also a great option, especially almonds and walnuts. Ultimately, a whole, unprocessed diet is key.

Exercise

An active lifestyle is one of the best ways to ward off inflammation, especially partaking in aerobic exercise. Aerobic exercise includes walking, running, swimming, cycling, dancing and more. These forms of exercise help to reduce total body fat and encourage a healthy body weight. The American Heart Association recommends 150 minutes of aerobic activity per week, but if you’re sedentary currently its okay to start slow and build up to that amount overtime. 

Sleep 

Sleep is another key way to fight back against inflammation. Poor sleepers are more likely to have chronic inflammation than consistent sleepers. When we sleep our bodies have a chance to relax and restore. This often comes with a drop in blood pressure and relaxation of our blood vessels. In deep sleep our brains are also “cleaned” by cerebrospinal fluid helping to ensure its proper function. 

To improve the quality of your sleep, it helps to avoid or limit caffeine and to stick to a schedule. Going to sleep and waking at the same time each day helps to keep your body regulated. It’s also important to make sure that you’re sleeping in a restful environment that’s dark, quiet and away from screens or technology. 

And remember, by focusing on diet, exercise and sleep, you’ll be able to make a positive impact on chronic inflammation and you’ll reduce your risks of chronic disease. 

This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.