Chronic Inflammation And Body Health, How to Avoid, And Control?
Controlling Chronic Inflammation:
Inflammation is – very generally speaking – the body’s immune system’s response to a stimulus. This can be bacteria colonizing a wound or a splinter piercing your finger, for example. Inflammation happens when the immune system fights against something that may turn out to be harmful.
Inflammation is,
part of the biological response of vascular tissues to harmful stimuli. These stimuli could be damaged cells, pathogens, or irritants. Inflammation is a protective attempt by your body to remove the detrimental stimuli and to start the healing process. Infections and wounds would never heal without inflammation. Symptoms of inflammation can include swelling, pain, redness, and restriction in movement.
It Can Be Acute or Chronic;
Chronic inflammation is prolonged inflammation. It leads to a progressive shift in the type of cells existing at the site of inflammation and is characterized by concurring destruction and healing of the tissue from the inflammatory process. Chronic Inflammation
It can cause a load of diseases, such as:
- Arthritis, rheumatoid arthritis,
- Periodontitis.
- Hay fever.
- Cancer.
- Inflammatory bowel diseases.
- Hypersensitivities.
- Diabetes.
- Stroke.
- Heart disease.
- Acne.
- Celiac disease.
- Autoimmune diseases.
- Asthma, etc.
So for that reason, the body closely regulates inflammation.
Causes of An Inflammation:
Inflammation may have many different causes. These are the most common:
- Pathogens (germs) like bacteria, viruses, or fungi.
- External injuries like scrapes or foreign objects (for example a thorn in your finger).
- Effects of chemicals or radiation.
- Diseases or conditions that cause inflammation often have a name ending in “-itis.”
For example:
- Cystitis, an inflammation of the bladder.
- Bronchitis, an inflammation of the bronchi.
- Otitis media, a middle ear infection.
- Dermatitis, a disease where the skin is inflamed.
inflammation plays a key role in many diseases, some of which are becoming more common and severe. Chronic inflammatory diseases contribute to more than half of deaths worldwide.
Inflammation is associated with diseases such as the following:
- Autoimmune diseases like rheumatoid arthritis.
- Cardiovascular diseases like high blood pressure and heart disease.
- Gastrointestinal disorders like inflammatory bowel disease.
- Lung diseases like asthma.
- Mental illnesses like depression.
- Metabolic diseases like Type 2 diabetes.
- Neurodegenerative diseases like Parkinson’s disease.
- Some types of cancer, like colon cancer.
Signs and Symptoms:
There are five signs that may indicate an acute inflammation:
- Redness.
- Heat.
- Swelling.
- Pain.
- Loss of function.
Chronic inflammation is a more gradual and subtle process. When symptoms do appear, they can include:
- Fatigue.
- Muscle aches and joint pain.
- Constipation, diarrhea, and other gastrointestinal issues.
- Weight gain.
- Headaches.
- Skin rashes.
There is a Loss of Function,
For example,
when the inflamed limb can no longer be moved properly or when the sense of smell is worse during a cold, or when it is more difficult to breathe when you have bronchitis. This means that inflammation does not start when a wound has been infected by bacteria, festers, or heals poorly, but already as the body is trying to fight against the harmful stimulus or a viral infection.
Not all five signs occur in every inflammation. Some inflammations occur “silently” and do not cause any symptoms.
General responses in the body:
If the inflammation is severe, it can cause general reactions in the body. These may include the following signs and symptoms:
- Generally feeling ill, exhaustion, and fever. These are signs that the immune system is very active and needs a lot of energy, which may be lacking for other activities. If the rate of metabolism is higher due to a fever, more antibodies, and cells of the immune system can be produced.
- Changes in the blood, such as an increased number of immune system cells.
A very rare but dangerous complication of infection is called septicemia (blood poisoning). The possible signs of this complication include chills, feeling very ill, and a very high fever.
Septicemia may occur if bacteria multiply quickly in a certain part of the body and then a lot of them suddenly enter the bloodstream. This can happen if the body isn’t able to fight the infection locally, if the germs are very aggressive, or if the immune system is very weak. Septicemia is a medical emergency and needs to be treated by a doctor as soon as possible.
What Happens When You Have an Inflammation:
- Many different immune cells can take part in inflammation.
- They release different substances, the inflammatory mediators.
- These include the tissue hormones bradykinin and histamine.
- They cause the narrow blood vessels in the tissue to expand, allowing more blood to reach the injured tissue.
- For this reason, the inflamed area turns red and becomes hot.
More defense cells are also brought along with the blood to the injured tissue, to help with the healing process. Both hormones can also irritate nerves and cause pain signals to be sent to the brain. If the inflammation hurts, you usually favor the affected part of the body.
The Inflammatory Mediators:
The inflammatory mediators have yet another function,
- They increase the permeability of the narrow vessels so that more defense cells can enter the affected tissue.
- The defense cells also carry more fluid into the inflamed tissue, which is why it often swells up.
- After this fluid is transported out of the tissue once again a while later and the swelling disappears again.
- The mucous membranes also release more fluid during inflammation.
- This happens for example when you have a stuffy nose and the nasal mucous membranes are
- inflamed.
- Then the nasal secretions can help to quickly flush the viruses out of the body.
Inflammations can cause chronic diseases too:
Chronic inflammation has been linked with autoimmune disorders, allergic reactions, viral and bacterial infections, and a host of other diseases and disease processes, such as:
- Asthma.
- Crohn’s Disease.
- Rheumatoid Arthritis.
- Heart Disease.
- Multiple Sclerosis.
- Diabetes.
- Celiac Disease.
- Alzheimer’s Disease.
- Cancer.
- Obesity.
- Atherosclerosis.
- Allergies.
And many other conditions (including other inflammatory conditions such as gastritis, endocarditis, tendonitis, etc.)
The key to Controlling Inflammation:
The top of the list for controlling inflammation is to eat an anti-inflammatory diet.
A. Anti-inflammatory diets will be heavy on:
- Vegetables.
- Whole grains.
- Nuts.
- Oily fish.
- Some proteins.
- Spices such as ginger and turmeric.
- Brightly colored fruits.
B. The foods that promote inflammation are:
- Saturated fats.
- Trans fats.
- Corn and soybean oil.
- Refined carbohydrates
- Sugars.
- Red meat.
- And dairy.
Now you see why you will probably also lose weight with an anti-inflammatory diet. An added benefit. What’s great about controlling inflammation with your diet, is no side effects. No list of side effects that come with most medications. And you should see improvement in just a few weeks.
How to Find Your Level of Inflammation?
- The best indicator of your level of inflammation is the C-reactive Protein – or CRP rating.
- Anything over 1.0 is should be considered high.
- Next time you get your blood work done, ask your doctor to include the CRP test.
To date, there is no specific therapy or prescription drugs have been evaluated for their ability to reduce levels of CRP. However, a handful of non-pharmaceutical interventions have been studied for their potential in relieving inflammation and lowering CRP levels.
These include:
- Regular exercise.
- Weight loss.
- Smoking cessation.
- and stress reduction.
Xanthones found in the mangosteen fruit have been shown in scientific studies to be a powerful natural anti-inflammatory, without any side effects.
Why Is Inflammation On The Rise?
Inflammation is generally a healthy process that heals and protects us. But the body relies on two essential fatty acids to keep this process in balance within the body. The body needs omega 3 fatty acids and omega 6 fatty acids to help it to produce the chemicals which keep us healed and healthy.
In proportion, the body uses omega 3 to produce anti-inflammatory chemicals and it uses omega 6 to produce inflammatory chemicals. When in balance the body can fight pollutants and invaders.
But the problem today is that the body is no longer getting these nutrients in the correct proportions. Our modern diet has drastically increased the number of omega 6 we eat and at the same time, it has reduced the amount of omega 3 we eat.
The Result is,
A process that is out of proportion. With the added omega 6, the body is producing too many inflammatory chemicals. And with the reduced omega 3 the body is not producing enough anti-inflammatory. Chronic
The result is not only dangerous but fatal in some cases since inflammation builds up in our systems on a daily basis. Inflammation can attack any tissues within the body which means that it can build up in the cardiovascular system, the respiratory system, the skeletal system, or just about any other system within the body. With enough inflammation, we can even suffer from whole-body inflammation.
What Can We Do About Inflammation?
In order to fight inflammation within the body, we need to restore the balance between omega 3 and omega 6. This means we need to increase our intake of omega 3. Natural sources of omega 3 include fatty fish and fish oil and since there are a number of supplements out there, it is really easy to find good omega 3 supplements to allow us to increase our omega 3 intake. Chronic Inflammation
There are however certain things to watch out for when choosing the right omega 3 supplements. One of the factors to consider is the freshness of the oil. A supplement that guarantees freshness will be more effective than an oxidized supplement, so when choosing a supplement, ensure the manufacturer offers some sort of freshness guarantee
Tips, Things to Do:
-
Identify and Treat Chronic Infections:
Do you have persistent heartburn? Do you have chronic loose stool or diarrhea or gas and bloating? Have you been exposed to hepatitis or parasites while traveling internationally? Do you have a chronic post nasal drip or cough? See your health care provider determine the cause and get proper treatment and follow-up.
Once the infection is resolved take measures to boost your immunity to prevent future infections. Eat fermented foods or use probiotic supplements that contain healthy organisms that are part of natural immunity in our digestive tract and intestines.
-
Avoid Pro-inflammatory Foods:
The following foods may contribute to systemic inflammation: trans fats (found in partially hydrogenated vegetable oil), fried foods, sugar, bread and other refined carbs, soda, alcohol, and polyunsaturated vegetable oils.
-
Eating plenty of anti-inflammatory foods:
Foods that help reduce inflammation include fresh fruits and vegetables, and wild-caught seafood (for the omega-3 fats).
- Exercising.
- Quit smoking.
- Reduce stress.
- Consider certain anti-inflammatory herbs and spices, such as turmeric, ginger, and Boswellia.
-
Control blood sugar:
Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar, and anything with high fructose corn syrup.
One easy rule to follow is to avoid white foods, such as white bread, rice, and pasta, as well as foods made with white sugar and flour. Build meals around lean proteins and whole foods high in fiber, such as vegetables, fruits, and whole grains, such as brown rice and whole-wheat bread. Check the labels and make sure that “whole wheat” or another whole grain is the first ingredient.
-
Make time to exercise:
“Regular exercise is an excellent way to prevent inflammation,” Make time for 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week.
-
Keep Your Body Lean:
People who are overweight have more inflammation. Losing weight may decrease inflammation.
Keep your weight under control. Reduce your Body Fat. Build Muscle. Excess body fat is a factory for inflammatory molecules. All overweight and over fat people have much higher levels of inflammation than people who are lean. Eat a balanced diet, get regular cardiovascular, and weight-bearing exercise. Get enough sleep and manage your stress. All of these factors will contribute to normal body weight, reduced fat, and increased lean muscle.
-
Manage stress:
Chronic stress contributes to inflammation. Use meditation, yoga, biofeedback, guided imagery or some other method to manage stress throughout the day.
“We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,”
“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”
Anti-inflammatory meal makeovers:
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Breakfast | |
Meal before makeover | Anti-inflammatory meal makeover |
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“2 Table”
Lunch | |
Meal before makeover | Anti-inflammatory meal makeover |
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“3 Table”
Dinner | |
Meal before makeover | Anti-inflammatory meal makeover |
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The Bottom Line:
By decreasing inflammation, men and women can potentially reduce their risk of many chronic diseases of aging caused by free-radical damage and chronic inflammation. Do your body a favor and start to reduce your inflammation today. Chronic Inflammation Chronic Inflammation
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Sources
Andreae S. Lexikon der Krankheiten und Untersuchungen. Stuttgart: Thieme; 2008.
Kaspers DL, Hauser SL, Jameson JL, Fauci AS, Longo DL, Loscalzo J. Harrison’s Principles of internal medicine. New York: McGraw-Hill Companies. 19th ed; 2015.
Pschyrembel W. Klinisches Wörterbuch. Berlin: De Gruyter; 2017.
IQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services.
https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation.
https://www.health.harvard.edu/staying-healthy/all-about-inflammation.