Chronic Inflammation: The Fire Within

Dec 30, 2024

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What is Inflammation?
Inflammation is your body's natural response to predators and injury. On its own, inflammation is a good thing; inflammation is essentially another word for your immune system. Too little inflammation and you end up with AIDS or cancer.


But on the other end of the spectrum you have chronic inflammation. This leads to autoimmune disease, which is essentially when your body attacks itself. In short, autoimmune disease is like have an overactive immune system.


Acute inflammation, which is sudden and temporary, is good, like exercise or fighting off disease. However, nearly every chronic disease can be linked back to chronic inflammation in some way.


Symptoms of Inflammation
  • Abdominal and chest pain
  • Acid reflux
  • Getting sick often
  • Fatigue
  • Fever
  • High blood pressure, LDL, and triglycerides
  • High glucose, insulin, and A1C
  • Insomnia
  • Joint and muscle pain
  • Migraines
  • Skin rashes
  • Weight gain or weight loss


Causes of Chronic Inflammation


Chronic Inflammation Can Lead To...


Diet and Inflammation
A big driver of chronic inflammation is the Standard American Diet, appropriately abbreviated as SAD. The Standard American Diet consists of a surplus of highly refined starches, sugars, and oils, all main drivers of chronic inflammation.


The SAD is made up of hyper-palatable foods that are also high is saturated fat, sodium, artificial flavors and dyes, preservatives, harsh chemicals, and obviously calories. Essentially, the average American is undernourished but overfed.


Additionally, most modern diets are highly lacking in fiber, vitamins, minerals, and phytochemicals. Add in the fact that most people are walking around stressed, dehydrated, and sleep deprived, and it's no mystery why chronic disease is at all all time high despite the miracles of modern medicine.


Besides cutting out all the junk, you can also reduce your inflammation by including more anti-inflammatory foods in your diet. If you like to follow diet plans, then the Mediterranean diet is probably your best bet, as it's known to be the best at reducing chronic inflammation due to it's abundance of whole foods and lack of processed foods.


Inflammatory Foods to Avoid
Anti-Inflammatory Foods to Add
Other Steps to Reduce Inflammation
  • Aim for at least 150 minutes of physical activity per week
  • Avoid ultra-processed foods
  • Do cardio exercise like running, biking, rowing, elliptical, or stair machine
  • Eliminate all sweetened beverages, like soda, juice, iced tea, sports drinks, energy drinks, and coffee
  • Establish regular sleep and wake times
  • Limit alcohol consumption
  • Maintain a healthy weight
  • Practice yoga, meditation, or breathwork exercises
  • Quit smoking
  • Regularly resistance train, at least 3 times a week
  • Take walks throughout the day, totaling at least 10,000 steps each day


Sources
  1. FlatIcon
  2. Cleveland Clinic: Inflammation
  3. Harvard Health: Foods That Fight Inflammation
  4. Harvard Health: Quick Start Guide to an Anti-Inflammation Diet
  5. Harvard Health: Mediterranean Diet Linked to Lower Inflammation
  6. Health.com: Anti-Inflammatory Diet
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