Inflammation Nation
While it has not been declared an epidemic in this country, inflammation is a pressing problem affecting millions of Americans today. The rise in chronic inflammation is closely associated with the development of many chronic diseases. The good news is that many lifestyle changes can help manage and reduce inflammation, leading to improved health outcomes—and even small steps can make a big difference. From nourishing your body with anti-inflammatory foods to incorporating movement into your daily routine, these changes not only reduce inflammation but also boost energy, improve mood, and enhance overall well-being. Your body has an incredible ability to heal and thrive when given the right support.
Inflammation is our immune system’s natural response to injury or infection. There are 2 types of inflammation, acute and chronic. Acute inflammation is a normal and beneficial part of the body’s healing process. It is usually a short-term, localized and protective response to injury, infection or something foreign in the body. When the body responds to these germs or toxins, the cells begin an inflammatory response and start healing damaged tissues. Pain, swelling or discoloration can all be signs your body is healing. Then we have chronic inflammation which can last for months or years, unlike acute inflammation which is a short-term, protective response to injury or infection. Chronic inflammation can linger, keeping the immune system activated even when there’s no real threat. This constant, low-grade inflammation can start damaging healthy cells, tissues, and organs.
Chronic inflammation is at the root of many diseases today.
Here are some of the most common diseases:
Diabetes
Cardiovascular disease
Autoimmune diseases
Cancer
Non-alcoholic fatty liver disease
Alzhemiers
Arthritis
Crohn's disease
Ulcerative colitis
Chronic inflammation can also impact the body in many other ways like:
Damaging the gut
Cognitive decline
Loss of muscle tone
Accelerated skin aging
Joint pain
Obesity
Several factors can contribute to chronic inflammation, many of which are tied to lifestyle and environmental influences.
Here are some of the most common contributors:
An inflammatory diet (I discuss this further down)
Blood Sugar imbalances
Poor sleep
Chronic Stress
Toxins in the environment
Persistent infections
Leaky gut syndrome
Lack of physical activity
Smoking
Excessive alcohol consumption
Hormonal changes
Obesity
Chronic infections
Addressing these contributing factors through intentional lifestyle changes can significantly reduce chronic inflammation and promote better overall health.
So how does one develop chronic inflammation? It is a result of an excessive stress load on the body which overwhelms the immune system. This raises your white blood cell count and the cells are dispatched to fight off the inflammation. The body sees this as a constant attack and the immune system continues to fight. Nearby healthy tissues and organs begin to get damaged.
For many people, it begins quietly—beneath the surface, without any clear warning. You might feel constantly tired, anxious for no reason, craving sugar like crazy, or struggling to get a good night's sleep. These aren’t just random symptoms; they can be early signs that your gut is out of balance and has been for a while. Inflammation doesn’t just appear overnight—it builds up silently over time, gradually taking a toll on your overall health. So pay attention to your energy, mood, sleep and cravings.
It is important to get to the crux of the inflammation and find out the “why”. Without knowing this important information, it is difficult to remedy the situation. Yes, you can start implementing all the strategies here to reduce your inflammation but for example, if you have an autoimmune disorder, you will want to know and address that in the best possible way.
And don’t forget oral health. Bleeding gums are a sign of inflammation and if not treated can cause heart disease, diabetes, respiratory infections, and even some types of cancer. The inflammation associated with gum disease can spread throughout the body, affecting other organs and systems. So it is best to visit a periodontist and get that scared away. I speak from personal experience and underwent laser surgery last year to restore my gums and happily they have improved tremendously.
Foods that fight Inflammation
A wide range of food categories are known to naturally combat inflammation in the body.
Here are the best:
Polyphenols like berries, onions, turmeric, dark green leafy vegetables like spinach and kale.
Antioxidants like cacao, cinnamon, turmeric, mushrooms, foods high in vitamin C, like kiwis can help neutralize free radicals that cause inflammation. A study published in the Journal of the American College of Nutrition found that a diet high in antioxidants can reduce markers of inflammation by up to 30%.
Omega 3 fatty acids-foods like fatty fish, grass fed beef, pasture raised eggs, flaxseeds, chia seeds, hemp seeds and walnuts. Research from the American Journal of Clinical Nutrition indicates that regular consumption of omega-3s can lower levels of C-reactive protein (CRP), a marker of inflammation, by up to 25%.
Foods high in Fiber -avocados, broccoli, berries, chia seeds, flaxseeds,legumes, sweet potatoes and beets. A few studies have found that people who eat high fiber diets have lower CRP levels in their blood.
Gut healthy Foods-probiotic and prebiotic foods like artichokes, chickpeas, garlic,onion, kimchi and sauerkraut. These foods help to feed the good bacteria on our guts and power up our immune systems.
Cayenne, apple cider vinegar and bone broth are a few other foods that can be very helpful in combating inflammation.
Here are two of my favorites:
Turmeric is one of the most effective herbs for managing inflammation. Turmeric contains an active compound called curcumin and is very powerful internally. You can take 1 tsp 3x a day, but if it’s fresh turmeric you can triple that dose. Giving your body a steady stream of this herb can help keep inflammation under control. Some say adding black pepper can increase the absorption, but I have seen both sides of the argument.
A very popular drink to try is golden milk which uses turmeric.
Ginger- ginger tea is a healing potion, grate 1 tablespoon fresh ginger in a glass of hot water and steep for 10 minutes. This tea can keep inflammation at bay with ginger's anti-inflammatory properties. Ginger also soothes the digestive system and can relieve any gut inflammation. Ginger can also be used in a poultice for joint pain by grating some ginger on a cloth, then placing that cloth directly on the area of the body that is inflamed. As it sits on the skin it will start to pull out the inflammation from the joint to the surface of the skin, you may feel a warming sensation, which can be a sign it’s working. It is recommended putting it on at night and leaving it on overnight. By morning the pain should ease. It can also be helpful to relieve arthritis pain and gout.
I always put ginger in my smoothies. It’s a great way to get some in and with all the other ingredients, you can hardly taste it.
Foods to Avoid:
Simple sugars- like soda, fruit juices, sports drinks
Refined carbohydrates- like pasta, white rice and white bread. Trans fats- hydrogenated oils, processed snacks, frozen foods.
Processed meats- like hot dogs and deli meats.
Excess alcohol
Highly processed foods-fast food, packaged foods and instant noodles.
Excess Omega-6 fatty acids-Vegetable oils like corn, soybean, and sunflower (when overly consumed). While omega-6s are essential, an imbalanced ratio with omega-3s promotes inflammation.
Some other ways to help lower inflammation:
Epsom Salt Bath-epsom salt is made from magnesium sulfate. Magnesium is a muscle relaxer and taking a 20 minute bath right before bed can help reduce stress, relax your sore muscles and help you sleep. A few cups of magnesium in a hot bath gets the magnesium absorbed in your skin and goes to work easing your muscles and reducing inflammation.
Castor Oil packs- Castor oil penetrates deeper than any other oil. Wherever it penetrates, it breaks up, including lumps and bumps, I’ve been told that it can even heal a bone spur and many swear it dissolves tumors! It can also be used on sprained ankles, used on joint pain, it reduces swelling and also helps to prevent scar tissue formation. You simply take some organic cotton flannel and pour a couple tablespoons onto the flannel. They sell these flannels specifically for castor oil packs. Then you apply to the area and wrap with some saran wrap, so as to not leak and then use an ace bandage to keep it in place. Be careful, this can get messy and castor oil is super sticky! You then apply some heat, this allows it to penetrate even deeper reaching the cellular level, promoting blood circulation. This can be helpful for those suffering with arthritis and even digestive issues. Talk about liver detox benefits.
Fasting is a powerful tool for reducing inflammation and triggers the natural healing processes. Instead of focusing all the body’s energy on digestion, it can turn its attention to healing and repair. This is when you can also when you get access to your fat storage. Fats can store toxins and when your body starts to burn fat for energy these toxins can get released. Fasting is a great way to clean out the junk. I discuss more about this in my other post.
Reducing your toxic load-which refers to the accumulation of harmful substances in our bodies from food, air, water, and personal care products. These toxins can contribute to inflammation, fatigue, and chronic health issues. Reducing your toxic load is essential for boosting overall well-being. Take a look at my instagram page @nurturedbynature2024 for lots of great ways to reduce your toxic intake and help beat inflammation. I also wrote a whole blog post on this here.
Exercise-can help protect against conditions linked with chronic inflammation, especially heart disease and obesity. Just 20 minutes of moderate-intensity exercise can have an anti-inflammatory effect.
Want tips on where to start? Working with a health coach can greatly help improve your overall health while having someone look at your bio-individuality to find what’s right for you.
I can’t wait to help you feel better and get your life back on track.
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This site is for informational purposes only and does not provide medical advice.
The information provided here is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
