Understanding & Taming Inflammation
Your Body's Defense Mechanism
Inflammation is a vital protective response of the immune system, designed to promote healing in the face of infection or injury. While it may often be perceived negatively, inflammation plays an essential role in our body's ability to recover and maintain health.
Understanding Inflammation: Acute vs. Chronic
Inflammation can be classified into two categories: acute and chronic. Acute inflammation is a short-term response that quickly resolves specific threats, such as a cut or an infection. Symptoms like redness, heat, swelling, and pain are common during this phase as the body mobilizes resources to heal the affected area.
In contrast, chronic inflammation is a prolonged, often low-grade response that persists even when there is no immediate threat present or the threat has resolved. This prolonged inflammation can lead to a variety of health issues, as the immune system remains in a state of chronic activation, disrupting normal functioning of various metabolic processes of the body.
The Role of Cortisol in Inflammation
Cortisol, a glucocorticoid hormone produced by the adrenal glands, is often referred to as the “stress hormone.” While it does play a crucial role in managing stress, it is also involved in blood sugar regulation, is important for drive and motivation, and has an important role in regulating inflammation. Cortisol helps the body respond to inflammation by initially rising to meet the threat and facilitate healing. Prolonged elevated levels however—typically due to chronic inflammation—can lead to numerous health complications. However, both chronically low and elevated cortisol levels can negatively impact the immune system. This underscores the importance of maintaining a healthy balance of cortisol for optimal immune function.
The Double-Edged Sword of Inflammation
While inflammation serves an important purpose and is not inherently harmful, it becomes problematic when it transitions into a chronic state. Chronic inflammation can lead to systemic damage and contribute to various chronic diseases, including diabetes, heart disease, and autoimmune disorders. Importantly, inflammation itself is not a root cause; rather, it is a response to specific triggers that warrant attention.
Common Triggers of Inflammation
Understanding the triggers of inflammation can help you manage and reduce its impact on your health. Here are some common triggers:
Infections: Bacterial, viral, or fungal infections
Injury: Physical trauma, such as cuts, sprains, or fractures
Toxins: Exposure to environmental pollutants, chemicals, pesticides, or other toxins
Chronic Stress: Prolonged physical and emotional stress, including over-exercise or emotional trauma
Poor Diet: Diets high in processed foods, sugars, and unhealthy fats—especially those that oxidize easily
Obesity: Excess body fat, particularly visceral fat
Autoimmune Disorders: Conditions where the immune system mistakenly attacks healthy cells
Allergies: Allergic reactions to substances like pollen, dust, or certain foods; food sensitivities which are different from food allergies can also provoke inflammation
Chronic Diseases: Existing chronic conditions such as diabetes, cardiovascular disease, metabolic syndrome, autoimmune conditions, etc.
Lack of Sleep: Insufficient sleep can disrupt the balance between natural regulatory chemicals in the body, such as melatonin and cortisol, contributing to inflammation.
Signs of Chronic Inflammation
Recognizing the signs of chronic inflammation is crucial for early intervention. Common symptoms include:
Redness, heat, swelling, fever, and pain in affected areas
Loss of function in the affected area
Persistent pain and aches
Fatigue
Digestive issues
Skin conditions
Mood changes
Hormonal dysregulation
Weight gain
Detecting Inflammation: Key Inflammatory Markers
Many of the markers below can be provided by a functional practitioner using simple, non-invasive blood, stool and/or saliva tests. These seek to identify more subtle imbalances before they progress to more serious levels and look at markers in relation to one another, seeking to uncover patterns of imbalance across the systems of the body rather than in isolation.
White Blood Cells
Total Protein
Homocysteine
HsCrp
Uric Acid
Calprotectin
Cortisol
Many of these markers can be obtained from your primary care provider. Others however are not commonly evaluated. To ensure a thorough assessment, consider functional testing as part of a comprehensive approach to your health. Learn more about the functional testing tools Rebel Roots offers here.
Nutrients and Foods to Combat Inflammation
Incorporating specific nutrients and foods into your diet can help manage inflammation effectively. Here are some top anti-inflammatory nutrients and their associated foods:
Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), walnuts, and flaxseeds, omega-3s are known for their anti-inflammatory properties.
Antioxidants/Polyphenols: Slow or prevent damage to cells caused by free radicals. They encompass many vitamins, minerals and polyphenols (Vitamins E and C, selenium, and curcumin are a few to name). Foods rich in antioxidants, include berries, dark leafy greens, and nuts. Aim for a rainbow of fresh fruits and veggies at each meal.
Fiber: Lowers C-reactive protein (CRP) a substance measured in the blood but produced by the liver that indicates inflammation. Fiber also improves the gut microbiome producing Short Cain Fatty Acids (SCFAs) which helps to prevent inflammation. Aim for 35 grams daily of combined soluble and insoluble fiber from a variety of plant sources including fruits, vegetables, legumes, whole grains and root veggies.
Turmeric: This flavorful spice contains curcumin, a powerful polyphenol that has garnered significant attention for its anti-inflammatory properties. Adding turmeric to soups or smoothies can be a great way to incorporate this power food bursting with flavor.
Ginger: Ginger is also a well-established super-food containing a powerful polyphenol called gingerol exhibiting potent anti-inflammatory activity. Ginger can easily be incorporated into teas, smoothies, or cooked dishes.
Olive Oil: Extra virgin olive oil is rich in healthy fats and antioxidants, making it a great choice for reducing inflammation. Seek trusted brands from small batch producers. A strong, peppery bite can be an indicator of higher polyphenol content.
By focusing on these nutrients and incorporating these foods into your daily meals, you can support your body’s natural defenses against inflammation.
Inflammation, Advanced Glycation Endproducts (AGEs), and the Skin
What is glycation? Glycation happens when sugar molecules attach to proteins, lipids or nucleic acids forming advanced glycation end-products. This process can occur in the absence of enzymes and often results under the condition of elevated blood sugar. AGEs are associated with aging and show up in the skin as wrinkles affecting collagen and elastin. Think of it as sugar "gumming up" the important proteins that keep your skin firm and elastic.
How AGEs impact the skin:
Makes collagen and elastin fibers stiff and brittle
Leads to wrinkles, sagging, and dull-looking skin
Triggers inflammation and oxidative stress
Worsens other skin conditions like acne and rosacea
Factors that accelerate glycation:
High blood sugar levels (whether from diabetes or just a high-sugar diet) speed up this process, essentially fast-forwarding skin aging
Processed foods and beverages (cookies, candy, soda), white bread, pasta, and other refined carbohydrates, and fried foods
Alcohol
Smoking
Unprotected sun exposure
Certain cooking methods such as grilling and frying
Toxin exposure
Foods that help protect against glycation:
Colorful fruits and vegetables (antioxidants help counteract damage)
Lean proteins
Healthy fats like those in avocados and olive oil
Green tea and other antioxidant-rich beverages
Simple Steps to Protect Your Skin:
Reduce sugar and refined carbs in your diet
Include adequate fiber aiming for 35 grams daily
Stay hydrated with water rather than sweetened beverages
Include antioxidant-rich foods in your meals
When cooking opt for steaming or other low and slow methods
Use sunscreen (UV exposure worsens glycation effects)
Consider skincare products with anti-glycation ingredients such as antioxidants, peptides and hyaluronic acid
Visit my friends over at b theory Aesthetics for some expert advice on products.
For those looking to take actionable steps towards reducing inflammation through diet, consider exploring our Anti-Inflammatory One-Week Meal Plan, designed to provide delicious, nutrient-rich meals that support your health. This plan focuses on all of the nutrients listed above. Choosing organic whenever possible also limits exposure to pesticides which contribute to inflammation and toxic load. Diet, lifestyle and early detection and intervention are key to preventing chronic inflammation from becoming a systemic issue, allowing you to maintain optimal health and vitality.
By understanding inflammation and its triggers, you can take proactive steps to promote a healthier, more balanced immune response. Remember, while inflammation is a necessary part of healing, managing its triggers and recognizing the signs of chronic inflammation can significantly improve your overall health and well-being and minimize the potentiation of developing chronic conditions.
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Carla Abate is Board Certified in Holistic Nutrition. She specializes in functional nutritional strategies for women and families. She is a level 3 Restorative Wellness Solutions Practitioner, a Certified Nutrition Therapist Master, and a Postpartum Doula. She also holds a Master's degree in Counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching.