How do you know if you have inflammation?
Is inflammation in Your Body Causing You Problems?
Inflammation is a natural response by the body to injury or infection. It's part of the healing process, and it’s a wonderful mechanism in the body. However when inflammation becomes chronic, it can lead to a range of health issues and is considered a precursor to many chronic diseases. Much research now shows us that conditions like heart disease, diabetes, dementia, and even cancers are associated with ongoing prolonged and chronic inflammation. In fact, one of the most important choices you can do for your health is to keep your inflammation levels low, as inflammation can affect mitochondrial energy production and contribute to cellular dysfunction.
In this post, we'll explore how to spot potential inflammation in your body, what increases it, and how you can encourage the reduction of it, including through food choices, supplements, and lifestyle adjustments. It's always essential, however, to check with your medical practitioner before starting any regimen or making drastic lifestyle or dietary changes.
Birch Cove is not a medical provider, and this post is intended for general awareness only. You’re encouraged to explore further, ask questions, and discover what aligns best with your body. Simplified information may lack context, so it’s essential to thoroughly review all options with your medical experts.
How Do You Know If You Have Inflammation?
Chronic inflammation often shows up in subtle ways, but there are certain signs that can point to its presence in your body:
Persistent Pain and Swelling
This is a common sign of inflammation. If you experience ongoing pain or swelling in your joints, muscles, or any area of your body without a clear injury or cause, it may be related to inflammation. Conditions like rheumatoid arthritis, for instance, are characterized by inflammation that causes pain, swelling, and stiffness.
Fatigue
Feeling tired, even after a full night's rest, can be a sign that inflammation might be affecting your body. When inflammation persists, it can drain your energy reserves, making you feel constantly exhausted.
Brain Fog or Cognitive Issues
Chronic inflammation can affect the brain, leading to memory issues, concentration difficulties, and brain fog. Inflammation is a common factor in conditions such as dementia, Alzheimer's disease, and even depression. Since many neurotransmitters are produced in the gut, the body’s systems are deeply interconnected - healing the gut can positively influence brain health.
Digestive Problems
Inflammation in the gut can result in bloating, gas, diarrhea, constipation, or general digestive discomfort. Conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) can often be linked to inflammation in the digestive tract.
Skin Conditions
If you're dealing with unexplained skin issues like rashes, acne, or eczema, inflammation could be at the root. Chronic inflammation can show up as irritation on the skin’s surface.
Weight Gain or Difficulty Losing Weight
Chronic inflammation can impact your hormones, particularly insulin, making it harder for your body to regulate blood sugar and maintain a healthy weight. This can lead to weight gain, particularly around the abdomen, and difficulty losing weight.
Mood Swings and Depression
Chronic inflammation has been linked to changes in mood and behavior, including anxiety, irritability, and depression. The brain’s response to inflammation can alter neurotransmitter activity, affecting emotional well-being.
What Increases Inflammation in the Body?
Several factors can increase inflammation in the body, making it important to explore and understand what might be contributing to your chronic inflammation:
Lacking a Nutritious Diet
Food intake high in refined carbohydrates, sugars, processed foods, and unhealthy fats (like trans fats and seed oils) can promote inflammation. Eating fast food, restaurant food, lacking home cooked meals and increase inflammation potential. On the other hand, food rich in organic regenerative nutrient-rich choices including antioxidants, omega-3 fatty acids, and whole foods helps repair and reduce inflammation.
Chronic Stress
Stress is a major driver of inflammation. When you're stressed, your body releases cortisol, and prolonged high levels of cortisol can lead to chronic inflammation. Stress comes in many forms, and its impact depends on individual perception and exposure. For some, an election can be stressful, while for others, running a business or leading an organization can feel overwhelming. Being a parent, whether as a stay-at-home mom or dad, can also bring intense stress for many. Similarly, working in a job that feels misaligned with your values, or dealing with personal health or family concerns, can be incredibly stressful. Financial pressures can also create significant stress. Since stress affects each of us differently, it’s essential to understand how you perceive, respond, and manage it.
Lack of Exercise
Physical inactivity can contribute to poor circulation, leading to a buildup of inflammation in the body. Regular exercise, particularly activities like walking, swimming, or stretching, helps reduce inflammation by improving circulation. Exercise also fuels oxygen delivery and supports cell repair throughout the body, promoting overall health and well-being.
Sleep Deprivation
Inadequate or poor-quality sleep can increase levels of inflammation in the body. Sleep is critical for the body and mind repair and immune function, and without it, inflammation levels can rise.
Environmental Toxins
Exposure to environmental toxins, such as air pollution, exhaust fumes, pesticides, and chemicals in household products and food, can contribute to chronic inflammation. Every year, it’s suspected millions of new chemicals are created, and around 1,000 new chemicals are introduced to the market each hour. This contributes to an ever-growing number of substances whose long-term impact on human health remains unclear. Reducing your exposure to these toxins can help lower inflammation and support your overall well-being.
Chronic Infections or Autoimmune Diseases
If you have an underlying infection that your body can't clear or an autoimmune condition, inflammation can become chronic. This can further exacerbate symptoms and lead to long-term health challenges.
Belief Systems, Emotional Pain, and Trauma
Often overlooked, unresolved emotional pain or trauma, along with belief systems that no longer serve you, can contribute to inflammation in the body. When emotions or past trauma are not processed or released, they can develop physically and contribute to inflammation and body adaptations. These unhealed emotional wounds can trigger stress responses that lead to the buildup of compound chronic inflammation over time.
Food Support: What to Eat and What to Avoid to Reduce Inflammation
One of the most effective ways to manage inflammation is through food choices. What you eat can have a significant impact on reducing or exacerbating inflammation in your body. Here’s a breakdown of the foods that can help support your body in reducing inflammation:
7 Foods to Eat to Reduce Inflammation:
Fruits and Vegetables
These foods are packed with antioxidants, vitamins, and minerals that help combat inflammation. Particularly beneficial are dark, leafy greens (like spinach, kale, and swiss chard), berries (like blueberries and strawberries), and cruciferous vegetables (like broccoli and Brussels sprouts). Understanding what your body truly needs takes time. For example, some people thrive on melon, while others find it spikes their blood sugar. It requires patience and self-awareness, but this effort is well worth it for greater longevity and vitality in life.
Organic, Regenerative and Local
Choosing organic, regenerative, and local options, where possible, helps minimize chemical exposure and ensures you're getting the most nutrient-dense food. Sustainable farming practices aren't just environmentally friendly—they also support your body in getting the nutrients it needs. While you can eat a carrot, for example, it may lack vital nutrients if it's grown in soil depleted of essential minerals. By supporting regenerative farming, you’re ensuring your food is as nourishing as it is environmentally conscious.
Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, tuna, and sardines are rich in omega-3s, which have strong anti-inflammatory effects. If you don’t eat fish, plant-based sources like flaxseeds, chia seeds, and walnuts are good alternatives. Also, eating high amounts of fatty fish can lead to mercury increase in the blood which needs to be monitored. Like all approaches, awareness, expertise, time and patience is needed.
Nuts and Seeds
Almonds, walnuts, and flaxseeds are excellent sources of healthy fats and anti-inflammatory compounds that can help reduce inflammation. However, some individuals may be sensitive to oxalates, making almonds a poor choice for them, or they may have nut sensitivities. Working with a licensed nutritionist can help you navigate these nuances and determine what works best for your body.
Olive Oil
Extra virgin organic unfiltered olive oil is rich in polyphenols, particularly oleocanthal, which has been shown to reduce inflammation. Use olive oil for drizzling only and do not cook with it as a low smoke point, over 374F or 190C it can be toxic to the body. Avocado oil is a preferred cooking oil, butter or ghee also work for some and have higher smoke points. Avoid seed oils such as canola oil, sunflower, rapeseed, cottonseed as these load up in the body over time and can contribute to inflammation.
Garlic, Turmeric and Ginger
Garlic, along with many other spices, offers significant health benefits. It contains compounds with strong anti-inflammatory and immune-boosting properties, helping to reduce inflammation and support heart health. Similarly, turmeric and ginger are well-known for their potent anti-inflammatory effects. Adding these spices to your cooking or enjoying them in teas can be highly beneficial for overall health, providing both flavor and wellness in every bite or sip.
Legumes
Beans, lentils, and chickpeas are excellent plant-based proteins, high in fiber, and can help reduce inflammation for some individuals. The fiber aids digestion, supports heart health, and helps regulate blood sugar. These legumes are versatile and can easily be added to meals, providing both nutritional value and inflammation-reducing benefits.
6 Foods to Avoid to Lower Inflammation:
Refined Sugars
Many Americans consume excessive sugar due to the widespread presence of added sugars in processed foods, with at least 60-70% of packaged foods in the U.S. containing added sugars, and that number is increasing rapidly. Processed sugar intake can trigger an inflammatory response in the body. To reduce inflammation, it’s important to cut down on or eliminate sodas, sugary drinks, sweets, and processed foods with added sugars. While glucose is essential for the body - especially the brain, which relies on it - this can be obtained from natural sources like fruits and vegetables. The body has no use for processed sugars; instead, it stores them as fat. This not only leads to weight gain but also inhibits the body from burning true fat stores, further contributing to increased weight.
Processed and Red Meats
Meats such as sausages, hot dogs, processed deli meats, and red meat contain unhealthy fats, additives, preservatives, and hormones that promote inflammation in the body. These processed and red meats are often high in sodium, nitrates, and other chemicals, which can contribute to oxidative stress and increase inflammatory responses. Additionally, the hormones added to conventionally raised meats may disrupt the body's natural hormone balance, further contributing to inflammation. Regular consumption of these meats can not only exacerbate inflammation but also raise the risk of chronic diseases, such as heart disease, diabetes, and certain cancers. Reducing intake of these meats can help lower inflammation and support overall health.
Refined Grains
White bread, pasta, and other processed grains can cause blood sugar spikes and contribute to inflammation. Opting for whole grains is a better choice, though it's important to note that even whole grains can cause inflammation and irritation in the gut for some individuals. In many cases, the body doesn't require grains to convert food into fuel. It’s important to experiment and discover what works best for your body, as everyone’s nutritional needs can differ.
Trans Fats and Seed Oils
Trans fats are a type of unhealthy fat that can be found in some processed foods. They are created through an industrial process called hydrogenation, which turns liquid vegetable oils into solid fats. Trans fats are particularly harmful because they not only increase levels of LDL ("bad") cholesterol but also lower HDL ("good") cholesterol, contributing to a higher risk of heart disease and inflammation in the body.
Processed vegetable oils, such as soybean, corn, sunflower, and canola oils, are rich in omega-6 fatty acids, which, when consumed in excess, can promote inflammation. Ideally, the omega-3 to omega-6 ratio should be about 1:1, but in the typical Western diet, particularly in the U.S., this ratio is often closer to 1:20 in favor of omega-6 fatty acids. This imbalance can lead to chronic inflammation and has been linked to an increased risk of various health issues, including heart disease, arthritis, and other inflammatory conditions. To help reduce inflammation, it’s important to avoid fried foods and packaged products that contain these oils or trans fats. Instead, opt for healthier fats like olive oil, avocado oil, or coconut oil, which are less inflammatory and offer beneficial properties for overall health.
The Allergens: Dairy, Wheat, Soy
Dairy, wheat, and soy are common allergens that can trigger inflammation in some individuals, especially those with sensitivities or intolerances. While some people tolerate dairy, others may find it increases inflammation, leading to symptoms like bloating, joint pain, or skin issues. Similarly, wheat, particularly in its refined form, can cause digestive discomfort or inflammation, especially in those with gluten sensitivity or celiac disease. Soy, though a plant-based protein, can also contribute to inflammation in some people, causing symptoms like bloating or digestive upset. If you suspect any of these foods are affecting your health, consider reducing or eliminating them from your diet for a period to see if symptoms improve.
Alcohol
Alcohol affects the body even in small amounts. It can contribute to inflammation, particularly in the liver and digestive system. Even moderate consumption can irritate the gut, potentially leading to conditions like leaky gut, and place strain on the liver over time. Therefore, it’s important to be mindful of alcohol intake, as even small amounts can have an impact on your health.
The Multidisciplinary Approach: How One Change Can Affect the Whole System
One of the most empowering things about managing inflammation is recognizing how interconnected everything in the body truly is. By focusing on reducing inflammation, you’re not just targeting one symptom, but potentially improving many aspects of your health. For example, when you start reducing inflammation, you’ll likely see improvements in gut health, which in turn can help balance your hormones, enhance brain function, improve your energy, and even boost your mood.
Rather than feeling overwhelmed by the idea of tackling multiple health issues, start with just one entry point - such as reducing inflammation. As you make progress in one area, it will have a knock-on effect on others. This interconnectedness of bodily systems means that small changes can create ripples of improvement throughout your health.
Supplement Support for Managing Inflammation
While lifestyle changes such as food adjustments, exercise, and stress management are the cornerstone of managing inflammation, some supplements can also provide support. They are just that, supplemental. Ideally we should all be able to obtain nutrients from our food, but modern living makes this a challenge for many. No matter what it’s critical to consult with your healthcare provider and medical expert before starting any supplement regimen to ensure they’re appropriate for your individual health needs. Birch Cove does not diagnose, treat, or prescribe, and it’s important you talk with your medical expert to determine what is appropriate for your body.
Here are a few supplements known for their anti-inflammatory properties which can support some people:
Omega-3 Fatty Acids (Fish Oil)
Omega-3s are renowned for their ability to reduce inflammation. They help balance the omega-6 to omega-3 ratio in your body, which is important for managing inflammation.
Turmeric (Curcumin)
Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects. It can help reduce pain and inflammation in conditions like arthritis and digestive disorders.
Ginger
Like turmeric, ginger is another herb with potent anti-inflammatory properties. It’s often used to help with digestive discomfort and muscle pain due to inflammation.
Vitamin D
Vitamin D plays a crucial role in immune function and has been shown to help modulate inflammation. Many people are deficient in vitamin D, so supplementing may help lower inflammation levels.
Probiotics
Since a large portion of the body’s immune system is in the gut, taking probiotics can help balance gut bacteria and reduce inflammation in the digestive tract.
Green Tea Extract
Rich in polyphenols, particularly EGCG (epigallocatechin gallate), green tea extract has strong anti-inflammatory and antioxidant properties.
Magnesium
Magnesium is involved in hundreds of enzymatic processes in the body, including reducing inflammation. It can support muscle relaxation, pain reduction, and improved sleep. There are many types of magnesium and finding the right type is important.
Takeaway
Inflammation is a powerful force in the body, but it’s not something you have to accept. With dietary adjustments, lifestyle changes, and a focus on interconnected well-being, you can reduce inflammation and improve your overall health.
Start small - pick one area to focus on, like your food options or stress levels - and you’ll begin to see that taking action in one part of your life has a positive knock-on effect in others. It’s all connected, and every step toward better health makes a difference.
Ready to take control of inflammation in your life? You don’t have to do it alone. Schedule an appointment to talk about what’s going on for you and start creating a personalized plan to support your body’s journey to optimized health and well-being.
Disclaimer: The information and services provided by Birch Cove are for educational and informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Birch Cove is not a medical provider or service and its affiliates do not treat, cure, or prescribe any health or medical conditions unless otherwise stated. This content is provided for awareness and general guidance. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or health needs. Birch Cove does not any hold liability for actions you or others take based on the information or services provided. If product links are included they may be affiliate links, meaning Birch Cove could receive a small commission if you make a purchase. However, there’s no obligation to use these links.
