Best Way to Fight Inflammation? Food!

Sep 3

We hear a lot about inflammation in general terms, but do you really know what it is? Some of us think it’s something caused by injury. Some people think it’s some kind of flare up. Both of those are true. But inflammation is so much more and it adds up as we age. It’s the cause of a lot of potentially deadly diseases and something we should take seriously.

What is Inflammation?

The immune system’s job is to help protect us and help us heal. When it detects harmful stimuli like a virus, germs, or toxic substances, it springs into action to begin the healing process. The process is what triggers inflammation.

Inflammation happens when the immune system releases inflammatory cells. They work to trap the germs or toxins to start healing the body. You may experience pain, swelling, fever, and more- all signs your body is trying to heal itself. This is all totally normal. But sometimes inflammation goes on for too long and causes more harm than good. Those constant aches and pains can affect your quality of life.

There are two kinds of inflammation; acute and chronic.

Acute Inflammation

Acute inflammation is generally considered temporary. It comes on quickly because it’s caused by trauma from sudden injury or illness. Inflammatory cells attack the source of the problem to start the healing process. It usually lasts for a few days and gradually gets better. You may develop a fever or a rash but it’s not something that is going to last.

Symptoms of acute inflammation include:

Swelling
Discolored skin: flushing, rash, cellulitis
Mild pain or tenderness
Warm skin
Reduced range of motion
Fever

Sometimes the inflammation peaks and then slowly gets better. For example, if you sprain your ankle, the pain and swelling peak a few days after the injury, but may still be around for a few weeks while it gradually gets better. This is called subacute inflammation. It’s inflammation that’s a little more than short term, but it’s not permanent.

If you’re dealing with acute inflammation, you know it can be uncomfortable. Treatment for acute inflammation is usually common sense. Rest is one of the best things you can do for your body to give it time to heal. Ice can help if you’re dealing with an injury. Ibuprofen, acetaminophen, or naproxen are over-the-counter NSAIDs that can work for temporary pain relief.

Chronic Inflammation

Chronic inflammation can last for months or even years. It happens when your immune system keeps sending inflammatory cells when it probably shouldn’t. One example of this is rheumatoid arthritis. Cells continue to attack tissues in the joints, causing severe damage. Instead of protecting your body, the immune system ends up hurting it.

Chronic inflammation is at the heart of a lot of diseases and surprisingly, it accounts for about half of all deaths!

Symptoms of chronic inflammation are less obvious than acute inflammation. A lot of us just write them off as normal aches and pains of growing older. It’s often little nagging things or things you think will just go away. Some of the symptoms of chronic inflammation come and go.

Fatigue
Insomnia
Joint pain
Chest pain
Abdominal pain
Gastrointestinal problems like diarrhea or constipation
Depression or anxiety

Chronic inflammation is extremely common. Heart disease and high blood pressure are a form of chronic inflammation. So are asthma and type 2 diabetes. Alzheimer’s and Parkinson’s disease are also a result of chronic inflammation. Autoimmune diseases such as lupus or psoriasis are as well. It’s almost scary to think how much damage our bodies may be doing to themselves!

There are some quick fixes for chronic inflammation. Like acute inflammation, rest can sometimes help. NSAIDs may work as well, but you are not supposed to take them for more than about 10 days in a row. There are prescription options as well. Sometimes a doctor will prescribe corticosteroids or even give you a shot of prednisone.

Long term treatments for chronic inflammation are possible, but finding the cause is the key.

Causes of Inflammation

Some obvious things cause inflammation, such as an illness, infection, or injury. But the list of triggers is actually pretty surprising. Environmental factors and the state of your general health can also be the cause of inflammation. A few of these are:

Stress
Obesity
Poor gut health
Diet
Sleep issues
Toxins
Regular alcohol and tobacco use

Looking at that list, you can see that there are things you can work to control. Regular physical activity is something that helps a lot of causes on that list. Quitting smoking or drinking can make a big difference. Some people opt to use non-toxic or organic products in their home and on their bodies.

Those are all great, but one of the best ways to tackle chronic inflammation is with an anti-inflammatory diet.

Food Can Fight Inflammation

A good diet can change your life. You’ll look and feel better. With the prevalence of diseases caused by chronic inflammation, getting your nutrition under control could make a big difference and potentially change your fate. Some of those regular aches and pains could feel better if you start eating the right foods.

One of the causes of chronic inflammation is diet and certain foods tend to trigger the immune system to create a response. If you eat a lot of foods containing trans fat, fried food, refined carbs (such as sugar or white bread), foods high in salt, and food containing nitrates (like hot dogs and some deli meats) you may be setting yourself up for a reaction. If you eat these things regularly, inflammation may be a part of your daily life.

Water House Wellness Registered Dietitian Laurie says that more people should start considering dietary changes to deal with inflammation and pain, “I’d suggest that adding even just a few anti-inflammatory foods and making some minor adjustments to your diet could make a noticeable difference in how you feel daily. By doing so, you can help reduce inflammation and also lower your risk of serious health issues down the road.”

Eating foods that fight inflammation can help your body get the immune system back into balance so that it isn’t over reacting and constantly causing flare ups. But there is one catch- there really isn’t a one-size-fits-all diet plan. You have to experiment with different foods to see what works best for you. A food that triggers inflammation in one person might not affect someone else.

If you’re sensitive to a particular food, your immune system kicks into gear because your body sees that food as an invader and starts the healing process, hence inflammation. If consuming a certain food consistently leads to some sort of reaction, it could be a sign of either a food intolerance or a food allergy. Food allergies trigger an immune system response, such as hives, swelling, or difficulty breathing, which can be life-threatening, whereas food intolerances usually result in milder symptoms, and primarily impact the digestive system. If you experience severe reactions, it is important to consult a healthcare professional for proper diagnosis and management.

Heavily Processed Foods are a Problem for Everyone

Processed foods are those that have been modified from their original state. This may simply include foods that have been cut, cooked, frozen, or canned, or it can include foods that have added preservatives, nutrients, flavors, salts, sugars, or fats to enhance flavor or quality.

Not all food that has been processed is bad for you. Minimally processed foods might have added vitamins, minerals, or a little sugar for taste and can be a nutritious part of a balanced diet. They are often more affordable and accessible, making them a practical choice for many people. Minimally processed foods include things like frozen or canned fruits and vegetables, canned or dried beans, whole grains, canned tuna or chicken, or roasted seeds and nuts.

Ultra-processed foods are those that have been significantly altered from their original state through industrial processing. They contain ingredients you wouldn't typically use at home, such as artificial preservatives, sweeteners, and emulsifiers. These foods tend to be high in added sugars, unhealthy fats, and salt, and lack nutrients compared to minimally processed options. These are usually convenience foods such as frozen meals, chicken nuggets, soda, hot dogs, potato chips, and much more. These foods are easy to prepare and grab and go, but the convenience often comes at the cost of higher levels of added calories, unhealthy ingredients, and preservatives.

Some Ultra-processed ingredients to keep an eye out for include:

Artificial Sweeteners (e.g., aspartame, sucralose)
Synthetic Colorants (e.g., Red 40, Yellow 5)
Preservatives (e.g., BHA, BHT, sodium benzoate)
Emulsifiers (e.g., lecithin, mono- and diglycerides)
Stabilizers (e.g., xanthan gum, guar gum)
Flavor Enhancers (e.g., MSG, hydrolyzed vegetable protein)

Artificial and added ingredients can be seen by our bodies as foreign, triggering a constant immune response. Regular consumption of ultra processed foods may lead to persistent inflammation, which can contribute to various diseases.

How to Start an Anti-Inflammatory Diet

The goal of this diet is to identify what triggers inflammation in your body. One approach is to completely eliminate common inflammatory foods and then gradually reintroduce them to see if any problems arise. In theory, this approach makes sense and can be efficient in narrowing down triggers, but eating with that many restrictions can be challenging and lead to failure for some people. Many experts suggest easing into dietary changes, potentially with guidance from a dietitian, can be a more manageable and sustainable option.

“Instead of completely changing your diet overnight, start slowly, by adding a few anti-inflammatory foods each week. A gradual adjustment will be more manageable and will help make the transition smoother and less overwhelming.” Says Laurie.

Since eating too many ultra processed foods can increase your risk for certain diseases, like cancer, diabetes, and obesity, it is important to cut down on daily consumption. Ultra-processed foods are engineered to be inexpensive and have extended shelf lives, so they are often found in boxes or packages. Learning how to read an ingredient label can help you make more informed choices and avoid products that may be considered ultra-processed.

The bulk of your diet should consist of fruits, vegetables, whole grains, lean proteins, and nuts and seeds. Focusing on whole, nutrient-dense foods is key to managing inflammation effectively. However, it's also important to note that minimally processed foods, such as frozen fruits and vegetables or whole wheat bread, can be nutritious options, which is why learning to read an ingredient label can help you make nutritious food choices.

How do you know eating anti-inflammatory foods is working? Your body starts to tell you. You feel better, your joints don’t hurt, you’re less bloated, lower blood pressure, and more energy. A healthier diet can also help with stress, depression, or anxiety. And you might notice changes on the outside; your skin may be clear or you may lose weight.

Getting Some Help

Since there is not an official anti-inflammatory diet plan, it can be confusing and overwhelming for some people to know where to begin. There are experts out there who can help. A Registered Dietitian (RD) is an obvious choice.

Laurie takes the approach that this process should be realistic, “I work to make sure that your diet is not only balanced, but it’s something that you enjoy. This might include suggesting recipes and giving cooking tips so that anti-inflammatory eating becomes a natural part of your life.”

An RD can sit down with you, talk about what you like and don’t or possible food intolerances. They want you to be successful, so they should also take a look at your lifestyle. Do you work full time? How active are you? What’s your health history? How does your family situation affect how you can eat?

Laurie’s goal is to make sure that you are able to follow the plan. She makes sure you have a lot of options for what you can eat. You’ll have regular meetings to check in and see how you are doing, and tweak things as necessary.

If you’re interested in getting a little guidance to get started on an anti-inflammatory diet, Laurie can help! The initial consultation is free so you have nothing to lose. We do take some health insurance so your meetings may cost little to nothing out of pocket.

You can book your free consultation online. There is also the option to call Water House Wellness at (339) 707-0476.