Inflammation is a HUGE topic (understatement of the year), to cover it extensively would be more suited to a medical textbook. That said let’s explore some basics for general information purposes. Our goal is to discover a few tips for minimizing potential inflammatory contributors.
THIS IS NOT MEDICAL ADVICE, CONSULT YOUR HEALTH CARE PROVIDER FOR SPECIFIC HEALTH CONCERNS, THIS IS FOR DISCUSSION PURPOSES ONLY.
Perspectives on Inflammation
National Institute of Environmental Health Sciences
“Inflammation is a normal part of the body’s defense to injury or infection, and, in this way, it is beneficial. But inflammation is damaging when it occurs in healthy tissues or lasts too long. Known as chronic inflammation, it may persist for months or years.”
“Very generally speaking, inflammation is the body’s immune system’s response to an irritant.”
“Currently, inflammation is recognized as a set of complex changing responses to tissue injury primarily caused by toxic chemicals, some environmental agents, trauma, overuse, or infection. Some of these responses can be beneficial in wound healing and infection control or pathological as in many chronic disease states. Inflammation is a “second-line” defense against infectious agents.”
“When your body activates your immune system, it sends out inflammatory cells. These cells attack bacteria or heal damaged tissue. If your body sends out inflammatory cells when you are not sick or injured, you may have chronic inflammation. Inflammation is a symptom of many chronic diseases, such as arthritis or Alzheimer’s disease.”
As you can see a couple distinctions noteworthy. Inflammation is vital as part of your body’s natural response to a foreign object (think splinter in finger), bacteria or other infection, defending you against harm. However, that differs (BROADLY SPEAKING) from a chronic, long-term persistent inflammation (think chronic joint pain). In simple terms this is the difference between acute and chronic inflammation.
While we cannot control every single bodily encounter that could be contributing to an overload of inflammation in the body, we can possibly minimize some negative elements.
Lifestyle & Inflammation
This is by no means an exhaustive list but rather a 5-piece starter kit on elements within your control to that might help minimize overall inflammation.
- Lack of sleep
- Chronic stress
- Highly inflammatory industrialized seed oils
- Metabolic Health
- Over-exercising or chronic cardio
Sleep
The CDC estimates that 1 in 3 US Adults are sleep deficient. I would wager that number is even higher. Working as a health coach sleep issues are right up there with poor metabolic health, of which we now know 93% of adults have (you read that right only 7% with good metabolic health), see article here. Lack of sleep has been linked (not saying causal but related) to a host of ailments from depression to diabetes to Alzheimer’s.
Strategies aka sleep hygiene is not a simple do this and you’re fixed. They require patience and persistency to various protocols, and all must be closely monitored. Below is a short list of practices to support better sleep hygiene.
- Turn off all devices, preferably minimum 1 hour before attempting sleep
- Remove all electronics from the sleeping area
- Bedroom temperature should be cool to cold and dark
- Have a winding down period in the house creating a sense of shutting down
- Get early morning sunlight that helps promote melatonin
- Avoid late night meals or snacks, especially foods that impact blood sugar and insulin
- Explore breathing and meditation practices to calm the mind and breath
Dr. Michael Grandner, director of the sleep and health research program of the University of Arizona is a well published researcher on the topic, worthy to explore. Additionally, Matthew Walker, PhD, brain scientist has a most excellent Ted Talk on Sleep Your Superpower, link here.
Seed oils
There are numerous highly respected researchers that have fully dissected the role highly industrialized, ultra- processed, inflammatory seed oils and their damaging effects on the body.
The short list of negative influencers
- Evolutionary mismatch
- Alter dramatically the ratio of Omega 3 to Omega 6
- Promote inflammation and oxidation in the body
- In restaurants are often re-heated multiple times causing even more oxidation
- Promote free radicals in the body
- Potentially influential in the cellular structure at the mitochondrial level (read they play havoc with your body’s ability to produce energy)
Dr. Cate Shanahan, family physician, biochemist, nutritionist for the LA Lakers, author Deep Nutrition, has an excellent list of references on seed oil toxicity here. A quote from her website “The more seed oils we eat, the more disease we get. Hint, it’s not carb, sugar or animal fat.”
Another most excellent source on seed oils is Chris Kresser, MS, L.Ac. has a host of articles like this one, Why Seed Oils Are Making Us Sick. I highly recommend listening to some of Chris’ podcasts on Revolution Health as well as diving into his body of research.
Bottom line on seed oils, if you cook most of your food this is really easy to eliminate. However, if you are eating out most of your meals, Houston we have a problem. Seed oils are everywhere especially fast-food restaurants and even if very high-end establishments. Not to mention products and to-go items. Start reading labels and asking at the places you frequent they are literally everywhere. It is going to take a grass-roots movement to reject them much like was done for trans-fats before they change. Good luck!
Stress, Breath and Over-Exercising
I’ve written previous blogs on the importance of minimizing of stress and taking time to just breath with simple tips on how to incorporate practices that can support less impact on your stress and thus less impact on inflammation. Additionally, here is a post on over-exercising aka chronic cardio and why that could be a negative impact on your overall health. Mark Sisson, has covered the topic of chronic cardio quite extensively here.
Metabolic Health 101
If you made it here, bravo! Thanks for your dedication!
Improving metabolic health is the foundation and if you’re looking for a New Year’s resolution make it this! As mentioned above only 7% of adults have good metabolic health, mind-boggling. To understand good metabolic health that means you need to know the opposite, metabolic syndrome. Simply said if you have 2 or 3 of the following markers you are in the 93% of adults with poor metabolic health and yes that is contributing to inflammation in your body.
Metabolic Syndrome Markers
- High blood pressure
- High fasting blood glucose
- High Triglycerides
- Excess waist around your middle
- Low HDL cholesterol
You say, how do I improve those markers? Well for starters eating less carbohydrates and sugars that raise blood sugar and insulin is a fabulous start. Work on consistently keeping insulin low. Strength training is a boon to metabolic health.
And incorporate all the above lifestyle tips like regular sleep, lower stress, remove seed oils from your diet and one we haven’t touched on get daily sunshine. Sounds like a lot but in the grand scheme of life, you will pay at the front end or at the back end.
Dr. Philip Ovadia has an insightful book highlighting the criticality of metabolic health, Stay Off My Operating Table. If looking to further your knowledge.
Final Note
Finding your path to vibrant health requires critical thinking and being proactive on how you dedicate your time and resources to your well-being. There is no pill or magic solution. There are ways to get started on lowering negative inflammatory contributors and increasing that longevity score. Give it your best shot!
