Acute vs Chronic Inflammation – Everything you need to know
Inflammation: The body’s response to stress.
There are 2 types of inflammation:
Acute inflammation: normal, short-lived, natural response to injury or exercise
Chronic inflammation: lasting or recurring inflammation. Chronic inflammation is the root cause of many diseases – heart disease, arthritis, diabetes, obesity, etc,
We typically experience chronic inflammation when the body fails to maintain homeostasis or balance (this is the kind of inflammation we want to avoid)
What causes chronic inflammation?
Chronic inflammation can be caused by so many different variables and the progression can be just slow enough that we aren’t noticing the issue until it demands attention. Typically the progression leading to chronic inflammation is repeated or uncontrolled inflammatory processes that ultimately disturb the way our body is supposed to function. Oxidative stress, nutrient deficiencies, illness, metabolic discrepancies, etc.
Nutrition plays a big role and is something we can have some control over! There are foods that are PRO-inflammatory (known to cause inflammation if eaten excessively) and ANTI-inflammatory (contain properties that fight inflammation)
Pro-Inflammatory foods:
- Ultra-processed foods (hot dogs, fast food, frozen pizzas)
- Simple sugars – cookies, candy, sweets, desserts
- Fried foods
- Repeated excessive caloric intake
Anti-inflammatory foods:
- Omega 3’s: nuts, seeds, oils, fatty fish
- Vitamins and minerals: variety of whole foods
- Phytonutrients/antioxidants: fruit and veggies
- Pre/Probiotics: fiber and fermented foods
What are the symptoms of chronic inflammation?
- Body pain: joint & muscle pain &/or stiffness
- Depression, anxiety and mood disorders.
- Gastrointestinal complications like constipation, diarrhea, and acid reflux.
- Chronic fatigue & insomnia
- Weight gain or weight loss
How to avoid chronic inflammation?
- Reduce intake of total, saturated fat and trans fats: Some dietary saturated and synthetic trans-fats aggravate inflammation, while omega-3 polyunsaturated fats appear to be anti-inflammatory. Processed and packaged foods that contain trans fats such as processed seed and vegetable oils, baked goods (like soybean and corn oil) should be reduced from the diet.
- Fruits and vegetables: Blueberries, apples, Brussels sprouts, cabbage, broccoli, and cauliflower, that are high in natural antioxidants and polyphenols and other anti-inflammatory compounds, may protect against inflammation.
- Micronutrients: Magnesium, vitamin D, vitamin E, zinc and selenium). Magnesium is listed as one of the most anti-inflammatory dietary factors. Vitamin D exerts its anti-inflammatory activity by suppressing inflammatory mediators. Vitamin E, zinc, and selenium act as antioxidants in the body.
- Low-glycemic diet: Diet with a high glycemic index is related to high risk of stroke, coronary heart disease, and type 2 diabetes. It is beneficial to limit the consumption of inflammation-promoting foods like sodas, refined carbohydrates, fructose corn syrup in a diet.
- Physical Activity: Energy expenditure through exercise lowers multiple pro-inflammatory molecules and cytokines independently of weight loss.
Reference: https://www.ncbi.nlm.nih.gov/books/NBK493173/
Reducing inflammation can make all the difference in your ability to perform day to day functions, mental health, clarity, and focus, and overall health and wellbeing.
Complete a consult request if you’re fighting inflammation and would like more guidance & support!
