How to Fight Inflammation
The term “anti-inflammatory” has become a buzzword in the wellness space, but what does it really mean? Why has it become such a hot topic?
Inflammation is a natural part of the immune system’s response to injury, and an important part of the healing process. Some amount of inflammation is actually healthy, and vital to restoring balance within your body. When your body is under attack (think spraining your ankle, getting a paper cut, or catching a cold), your damaged cells release inflammatory chemicals that trigger an immune response — your blood vessels expand to bring more nutrients and white blood cells (the immune cells) to the area to help you heal. This is considered acute inflammation, meaning it has a specific trigger and subsides when the threat goes away. You probably already recognize it as your swollen ankle, painful red cut, or sore throat. This type of inflammation is completely normal and healthy!
The problem arises when the inflammation in your body isn’t caused by an actual injury or attack, and rather by an unknown trigger — and then the inflammation cascade doesn’t go away. This causes the immune cells to attack the body itself because they have nothing to fight. This is known as low-grade, chronic inflammation, and is the type of inflammation we have to be careful of.
The exact mechanism is still unknown, but chronic inflammation is linked to many diseases including diabetes, cardiovascular disease, heart disease, arthritis, irritable bowel disease, hypertension, and some types of cancer.
How can you combat inflammation?
Your most powerful defense against inflammation: a nutrient-dense, plant based diet.
Fresh fruits and vegetables like leafy greens and berries are packed with antioxidants that help fight free radicals and reduce inflammation. High fiber foods including whole grains like oatmeal and quinoa have been shown to decrease inflammation, and certain spices like turmeric, ginger, and cinnamon are particularly anti-inflammatory. Healthy omega-3 fatty acids compete against inflammatory fats in your metabolism, so healthy fats high in omega-3s like walnuts, flax, chia seeds, and hemp are important to include in your diet.
Other ways to decrease inflammation?
Stay hydrated, stay active (but take breaks when you need them!), practice sleep hygiene by clocking enough hours, limiting caffeine, and avoiding screens before bed, and include de-stressing tactics into your daily routine like yoga, meditation, journaling, or finding a creative outlet.