Understanding Inflammation
Inflammation is generally understood as a localized immune response to a cellular injury, such as when you get a cut. This process exists to help your body heal and recover. However, if it becomes ongoing without a clear reason, inflammation can become problematic. Many factors can trigger inflammation in our daily lives, and not taking optimal care of our bodies can contribute to prolonged inflammation. This can negatively impact overall health and athletic performance.
Acute vs. Chronic Inflammation
There are two types of inflammation: acute and chronic.
Acute Inflammation
Acute inflammation is short-lived and targeted to help your body heal from specific threats like infections or skin wounds. It can result in temporary redness, pain, swelling, or bruising. Once the threat is neutralized, the inflammatory cells recede until needed again, and your body returns to its normal state.
Chronic Inflammation
Chronic inflammation occurs when the immune system continues to send out an inflammatory response when it’s not needed. Conditions such as rheumatoid arthritis involve joints being attacked by inflammatory cells, leading to pain and tissue damage. Symptoms of chronic inflammation include fever, joint pain and stiffness, skin rash, chest pain, fatigue, and abdominal pain. Untreated chronic inflammation has been linked to serious health problems such as Alzheimer’s disease, heart disease, type 2 diabetes, asthma, rheumatoid arthritis, and cancer.
Diet and Nutrition
Food plays a significant role in health, and nutrition is crucial if you’re wondering how to reduce inflammation. Since we eat multiple times a day, there are many opportunities to either promote or reduce inflammation through our dietary choices.
Anti-inflammatory Foods
- Antioxidants: Antioxidants help protect cellular health from inflammation, stress, and damage. The best sources are fruits and vegetables. Aim for a wide variety of colors, like berries, oranges, leafy greens, eggplant, bell peppers, and tomatoes.
- Fiber: Getting enough fiber helps keep inflammation at bay and supports digestion, heart health, and blood sugar control. Only 5% of American adults meet their minimum daily fiber needs of around 30 grams. Fiber can be found in plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes.
- Whole Grains: Whole grains contain unique phytochemicals and impact gut bacteria to fight inflammation. Opt for quinoa, barley, oats, brown rice, 100% whole wheat bread, and millet.
- Omega-3 Fatty Acids: Essential for brain and eye health, these unsaturated fats are key in the inflammatory process. Increase intake through fatty fish like salmon, tuna, halibut, and mackerel, or through chia and flax seeds. Consider a fish oil or algae-based DHA supplement if you don’t eat fish often.
- Turmeric: Curcumin, the bioactive compound in turmeric, has anti-inflammatory and antioxidant effects. Use turmeric with black pepper in recipes to increase curcumin’s bioavailability by 2000%.
Foods to Avoid
Minimize foods that promote inflammation, such as ultra-processed foods, which are low in nutritional quality and contribute harmful saturated and trans fats, sodium, and added sugar. Examples include processed meats, fast food, frozen convenience foods high in sodium, sugary beverages, and refined carbohydrates.
Lifestyle Modifications
Beyond diet, other lifestyle choices can impact inflammation. Here are some ways to help:
- Regular Exercise: Engage in a variety of activities like running, resistance training, high-intensity interval training, and sports.
- Healthy Stress Management: Techniques such as journaling, stretching, yoga, meditation, listening to music, or walking in nature can reduce stress and benefit inflammation.
- Adequate Sleep: Inconsistent sleep can promote inflammation. Aim for at least 7 hours of quality sleep per night for adults. Avoid blue lights before bedtime and create a sleep-promoting environment.
The Takeaway
While it’s impossible to avoid all inflammatory triggers, you can improve your body’s response by adopting healthier lifestyle and dietary habits. Remember, perfection isn’t necessary, and changes take time. Take steps to reduce inflammation and prepare your body for a healthier response to potential triggers.
Need personalized guidance on how to reduce inflammation? We’d love to help! Get in touch with us for nutrition coaching.
