How do I know if my body is inflamed?
The fire of chronic inflammation
You’ve probably heard of inflammation, it’s a bit of a buzz word at the moment. It’s often used to describe diseases such as osteoarthritis or heartburn. Inflammation is a serious problem though, with one in three Australian adults thought have a chronic inflammatory condition and these numbers are only set to get worse as we age. Inflammation is associated with many health conditions including cardiovascular disease, insulin resistance and type 2 diabetes, dementia, autoimmune conditions such as hashimotos, inflammatory bowel diseases and some cancers.
Not all inflammation is bad though, and understanding the difference between acute inflammation and chronic inflammation is really important so that you can make decisions that support your health.
Acute or short term inflammation is part of your innate immune response. It helps your body to heal. Without inflammation that causes increased blood flow and movement of white blood cells to the affected area, your body would not resolve injuries and infections. Once it’s job is done, however, inflammation is dialed down.
Chronic, long term inflammation is a different story. It is the result of ongoing triggering of the immune system and the long term effects of this are very damaging for your body. As well as movement of white blood cells including macrophages that trigger the release of chemicals called cytokines, there are also changes in levels of cortisol and adrenaline from your adrenal glands, the management of glucose and the makeup of your gut microbiome.
There are many factors that drive chronic inflammation and unfortunately most are part of a modern lifestyle. A diet that’s high in processed food and low in fresh vegetables is a risk factor for inflammatory conditions. There are also many nutrients that are protective against inflammation that are missing in these kinds of diets.
There are also risk factors for inflammation that are associated with your mental and emotional health. Stress that is caused by social isolation and loneliness is now recognised as a driver of inflammation. This could be due to the diet and lifestyle choices that people make when they feel lonely. Sleep quality is another factor that impacts inflammation. If you’re not sleeping well, you are less likely to be physically active and choose healthy meals.
The gut brain relationship is now well recognised. Chronic inflammation alters the make up of the gut microbiome and this impacts immune function, production of serotonin, and short chain fatty acids that are produced by beneficial bacteria and can fight inflammation. A diet low in fibre, especially from vegetables, results in a lower diversity of bacteria and this is associated with many health problems from weight gain to hormonal imbalances.
So what can you do to resolve chronic inflammation in your body?
There’s 4 simple things that are foundational to your health:
Eat a diet rich in leafy green and brightly coloured vegetables. Include them in as many meals as possible and reduce the amount of processed food that you consume.
Prioritise your sleep. Make your sleeping environment appealing and avoid stimulating foods and activities before bed.
Move your body daily. Choose activities that you like.
Develop social connections with friends and family. Get out in your community.
If you can get these things on track, you will be on your way to resolving chronic inflammation in your body and preventing the development of chronic inflammatory health conditions.