The Body's Response to Inflammation and How to Keep it Balanced

Author: Leslie Hughes

Inflammation is a word that we hear a lot. It’s usually associated with pain, swelling, and discomfort. But what exactly does it mean? And why should we care about it?

For starters, not all inflammation is created equally. Acute inflammation is a necessary and beneficial process for our bodies. Chronic inflammation, however, can wreak havoc on your health.

Let’s further examine inflammation — the difference between acute and chronic, the root causes, and how to combat chronic inflammation for long-term health.

What is Inflammation?

Inflammation is a complex biological process that your body uses to protect itself.

Think of it as your body’s natural defense system. When you have an injury, infection, or irritation, your immune system triggers inflammation to repair the damage and fight off invaders.

This process involves the release of chemicals and immune cells that rush to the affected area. And this is what causes the redness, heat, swelling, and pain inflammation that you see and feel.

Acute vs. Chronic Inflammation

To fully understand inflammation, it’s important to distinguish the difference between acute and chronic inflammation.

Acute

This type of inflammation is short-lived and is key for healing. It’s welcomed in the body!

If you sprain your ankle, for example, you’ll experience acute inflammation as your body works behind the scenes to repair the injured tissues.

This type of inflammation usually goes away within a few days or weeks.

Chronic

Chronic inflammation, however, is a persistent, low-grade inflammation that can linger for months, years, or even your entire life. This kind of inflammation is not welcomed.

And, unlike acute inflammation, chronic inflammation doesn’t always cause noticeable symptoms in its early stages.

This sneaky, “silent” inflammation can slowly damage tissues and organs over time, contributing to the development of serious health problems.

In short, acute inflammation is good, and chronic inflammation is bad.

Causes of Chronic Inflammation

Many different factors can contribute to chronic inflammation. Understanding these causes is the first step towards taking control of your health and minimizing any harmful inflammation.

1. Poor diet

A diet high in processed foods, added sugars, and unhealthy fats can promote inflammation in the body.

These foods can trigger the release of inflammatory molecules and mess with the balance of your gut microbiome, which plays a key role in immune regulation.

2. Stress

Chronic stress can take a toll on your body, leading to high levels of cortisol, a.k.a. the stress hormone.

Prolonged cortisol exposure can interfere with the immune system’s ability to regulate inflammation. This contributes to a state of chronic inflammation.

3. Lack of sleep

Sleep is essential for repair and restoration in the body. When you don’t get enough quality sleep, your body can’t control inflammation as well.

Studies have shown that sleep deprivation can increase levels of inflammatory markers in the blood.

4. Lack of exercise

Regular physical activity has been shown to have anti-inflammatory effects. Conversely, a sedentary lifestyle can contribute to chronic inflammation.

So, movement is key. Exercise helps to regulate the immune system and reduce the production of inflammatory molecules.

5. Toxins

Exposure to environmental toxins like pollutants, pesticides, and heavy metals can trigger inflammation in your body.

These toxins can damage cells and tissues, triggering an immune response and the release of inflammatory chemicals.

The Effects of Chronic Inflammation on the Body

Chronic inflammation is no small problem. The effects can be far-reaching, affecting a variety of critical systems and processes in your body.

Here are some of the effects chronic inflammation can have.

● Immune system: The immune system is a delicate balance. And chronic inflammation can disrupt this, making you more susceptible to infections and autoimmune diseases. This constant state of alert can lead to immune fatigue and dysfunction.

● Increased risk of chronic diseases: Chronic inflammation is a major underlying factor in all kinds of chronic diseases, including:

○ Heart disease

○ Type 2 diabetes

○ Arthritis

○ Cancer

○ Neurodegenerative diseases like Alzheimer’s

● Digestive issues: Chronic inflammation in the gut can disrupt the gut microbiome and contribute to digestive problems like:

○ Irritable bowel syndrome (IBS)

○ Inflammatory bowel syndrome (IBD)

○ Leaky gut syndrome

● Mental health issues: Recent research suggests a link between chronic inflammation and mental health disorders such as:

○ Depression

○ Anxiety

○ Schizophrenia

How to Reduce Inflammation Naturally

Don’t worry — there’s good news!

You can take steps to reduce inflammation naturally through diet, lifestyle changes, and mindful practices.

Eat an Anti-Inflammatory Diet

Focus on a diet that’s rich in whole, unprocessed foods. This includes things like:

● Fruits

● Vegetables

● Whole grains

● Lean protein

● Healthy fats like omega-3 fatty acids

Rather than consuming highly processed foods, sugary drinks, and unhealthy fats, enjoy healthier swaps like healthy (and tasty!) ice cream and ice cream bars with an added probiotic bonus.

Some great anti-inflammatory foods to add to your daily meals include:

● Fatty fish (like salmon and tuna)

● Leafy greens (like spinach and kale)

● Berries (like blueberries and strawberries)

● Nuts (like almonds and walnuts)

● Spices (like turmeric and ginger)

Manage Stress and Sleep

It’s vital that you prioritize stress management. Using techniques like meditation, yoga, and spending time in nature has proven to help lower stress levels.

Also, be sure to prioritize your sleep. Aim for 7-9 hours of quality sleep per night to allow your body to repair itself.

Exercise

You don’t have to run five miles a day, but engaging in regular physical activity can have significant anti-inflammatory benefits.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Have fun with it! Make exercise something you enjoy, rather than a chore. So, choose a form of movement that feels fun to you. Here are some examples:

● Walking

● Swimming

● Biking

● Dancing

● Yoga

● Pilates

● Pickleball

● Tennis

Avoid Toxins

Since we know toxins can trigger inflammation, you want to steer clear of them.

There are many ways you can minimize your exposure to environmental toxins. They include:

● Using natural cleaning products

● Avoiding pesticides

● Limiting processed foods that may contain harmful additives

Why It’s Important to Reduce Inflammation

Reducing inflammation is crucial for maintaining health and preventing chronic diseases.

When you adopt a healthy lifestyle that includes an anti-inflammatory diet, stress management, regular exercise, and minimizing toxin exposure, you are boosting your long-term health.

Remember, even small changes can make a difference! Like tossing out your highly-processed ice cream and instead enjoying some Keto Foods zero-added sugar ice cream bars. Being healthy can be fun and tasty.

In fact, when you make it fun and tasty, being healthy becomes much easier. These healthy choices can support your journey towards a less-inflamed you.

And trust us when we say that your body will thank you.