What is inflammation?
What is inflammation?
There are two types of inflammation.
Acute inflammation is defined as a localized physical condition in which part of the body becomes red, swollen, hot and often painful as a result to injury or infection.
Acute inflammation is a good thing! Your body is doing it’s job, it is protecting itself against an invader such as a cut, an infection, or muscle injury (sprain).
Inflammation is the way the body’s immune system responds to injuries. The immune system releases platelets and white blood cells to fight off invading pathogens and to speed healing. The immune system amps up and sends platelets then white blood cells to the injury to clean up and remove the invader. The white blood cells remove toxins, bacteria, and damaged tissue. Your kidneys filter your blood and remove the toxins cleaned up by your white blood.
Monica Aggarwal, M.D., director of integrative cardiology and prevention at the University of Florida in Gainesville and coauthor of Body on Fire: How Inflammation Triggers Chronic Illness and the Tools We Have To Fight It states, “Inflammation in small amounts is a good thing. We need it.”
Chronic Inflammation is a slow, long-term inflammation lasting several months to years. Generally, the extent and effects of chronic inflammation vary with the cause of the injury and the ability of the body to repair and overcome the damage.
When inflammation becomes chronic it can cause damage throughout your body.
Most chronic diseases are linked to inflammation. More than 50% of deaths World wide can be attributed to an inflammation related disease!
Jeanette Bennet, Ph.D., Associate Professor of biological and health psychology at the University of North Carolina in Charlotte states, “It’s more about the amount of messengers sent and length of they they’re activated.” Helpful, acute inflammation is in and out, healing injuries and infections within three to five days. With chronic inflammation, however, our well-oiled adaptive immune system misfires and our while blood cells start to release large amounts of chemical messengers. These chemicals aggressively usher out invaders that aren’t invaders at all. “With this misdirected attempt at repair and healing, our healthy tissue starts to break down.” This fruitless fight gets stuck in a seemingly endless loop in which inflammation causes damage to tissues in the body and that damage spurs further inflammation, and on and on. This is chronic inflammatory response.
What causes inflammation to become chronic?
There are several triggers that can cause inflammation to become chronic:
Lingering infection
Lyme’s Disease
Hepatitis B or C
Toxins
Diet
Genetics
Genetic predisposition plays a relatively small part in your personal health. According to the Center of Family Medicine of PA “There are a range of conditions and illnesses linked to a genetic predisposition. These include certain cancers, diabetes, obesity, heart disease, asthma, celiac disease, Crohn’s Disease, and more. Researchers have also linked mental illnesses, autism, and even addiction to genetics. There is usually an external trigger like diet, environment, smoking, hormone changes, or severe illness. External factors are why one family member develops a disease, and the other does not.
Obesity
Stress
Lack of physical activity
Lack of sleep
Environmental
Symptoms of chronic inflammation:
Constipation
Diarrhea
Brain fog
Joint pain and swelling
Mood swings
Weight gain and/or loss
Body aches
Heartburn
SAD = Standard American Diet
Have you heard of the term “Standard American Diet”? It’s quite S.A.D.
The Standard American Diet is low in fiber, high in refined sugar, saturated and hydrogenated fats, ultra-processed foods, sodium, refined grains, a high caloric intake, and lacking nutritional value. Quite SAD and scary!
In fact the majority of proinflammatory foods are staples in the Standard American Diet.
Proinflammatory foods:
Red meats
Processed meats
Bacon
Hot Dogs
Ham
Sausage
Deli Meat
Refined carbohydrates
White Flour- refined carbohydrates are stripped of their nutrients and fiber and are usually high in sugar.
Packaged snacks
Fried foods
Fast Food
Refined sugar
Soda
Candy
Dairy
Alcohol
Trans Fats
Margarine
Frosting
Chips
What you consume matters!
Chronic Inflammation Facts
Most chronic diseases are linked to inflammation.
More than 50% of deaths World wide can be attributed to an inflammation related disease.
Chronic inflammation is a leading cause of all Auto-Immune Disease.
Over 24 Million Americans suffer from autoimmune diseases.
Most people do not realize they are suffering with chronic inflammation until they are formally diagnosed with a chronic-inflammation related condition.
One in twelve Americans, one in nine women, will develop an autoimmune disorder.
Autoimmune disease if roughly 30% genetic and 70% environmental.
Medications prescribed do not cure, they treat symptoms.
HOW YOU CAN REDUCE INFLAMMATION
Prevention is Key
It is much easier to prevent inflammation then to reverse it.
Below is a listing of foods to avoid and foods to consume more of:
Foods to avoid
Grains: rice, wheat, oats, barley, rye, etc., as well as foods derived from them, such as pasta, bread, and breakfast cereals
Legumes: lentils, beans, peas, peanuts, etc., as well as foods derived from them, such as tofu, tempeh, mock meats, or peanut butter
Nightshade vegetables: eggplants, peppers, potatoes, tomatoes, tomatillos, etc., as well as spices derived from nightshade vegetables, such as paprika
Eggs: whole eggs, egg whites, or foods containing these ingredients
Dairy: cow’s, goat’s, or sheep’s milk, as well as foods derived from these milks, such as cream, cheese, butter, or ghee; dairy-based protein powders or other supplements should also be avoided
Nuts and seeds: all nuts and seeds and foods derived from them, such as flours, butter, or oils; also includes cocoa and seed-based spices, such as coriander, cumin, anise, fennel, fenugreek, mustard, and nutmeg
Certain beverages: alcohol and coffee
Processed vegetable oils: canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean, or sunflower oils
Refined or processed sugars: cane or beet sugar, corn syrup, brown rice syrup, and barley malt syrup; also includes sweets, soda, candy, frozen desserts, and chocolate, which may contain these ingredients
Food additives and artificial sweeteners: trans fats, food colorings, emulsifiers, and thickeners, as well as artificial sweeteners, such as stevia, mannitol, and xylitol
Foods to eat
Vegetables: a variety of vegetables except for nightshade vegetables and algae, which should be avoided
Fresh fruit: a variety of fresh fruit, in moderation
Tubers: sweet potatoes, taro, yams, as well as Jerusalem or Chinese artichokes
Minimally processed meat: wild game, fish, seafood, organ meat, and poultry; meats should be wild, grass-fed or pasture-raised, whenever possible
Fermented, probiotic-rich foods: nondairy-based fermented food, such as kombucha, sauerkraut, pickles, and coconut kefir; probiotic supplements may also be consumed
Minimally processed vegetable oils: olive oil, avocado oil, or coconut oil
Herbs and spices: as long as they’re not derived from a seed or a chili pepper
Vinegars: balsamic, apple cider, and red wine vinegar, as long as they’re free of added sugars
Natural sweeteners: maple syrup and honey, in moderation
Certain teas: green and black tea at average intakes of up to 3–4 cups per day
Bone broth
It’s never too late! You can reduce and possible eliminate inflammation from your body!
I began my Plant Based Diet journey in January 2019 after a struggle with multiple autoimmune diseases.
After rounds of invasive testing I had been formally diagnosed with Crohn’s Disease, Rheumatoid Arthritis and Hashimoto’s Thyroiditis.
Not so fun fact: Did you know that persons diagnosed with one autoimmune disease are three-times as likely to be diagnosed with more autoimmune disease?
I spent approximately 10 years listening to my GI; taking all the steroids, taking all the prescriptions. At one point I was taking 13 pills a day!
As I began my healing journey and made me question everything and educate myself so that I could be my own advocate! Medications treat symptoms they do not heal. You must heal the root cause of your inflammation, you must heal from the inside, and it’s completely possible!
I’m proud to say that I have been pharmaceutical free for over 5 years!
By following an Autoimmune Protocol Diet and lifestyle change I have taken control of my health and wellbeing, and so can you!
Autoimmune Protocol Diet
The autoimmune protocol diet can help manage autoimmune conditions by reducing inflammation and identifying trigger foods that may be worsening symptoms.
The autoimmune protocol diet reduces inflammation, identifies trigger foods, improves gut health, and supports nutrient intake.
The A/P Diet is a three stage process:
Stage 1: Elimination Phase
The first phase is an elimination phase that involves the removal of foods and medications believed to cause gut inflammation, imbalances between levels of good and bad bacteria in the gut, or an immune response.
During this phase, foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy are completely avoided.
Tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) should also be avoided.
Examples of NSAIDs include ibuprofen, naproxen, diclofenac, and high dose aspirin.
On the other hand, this phase encourages the consumption of fresh, nutrient-dense foods, minimally processed meat, fermented foods, and bone broth. It also emphasizes the improvement of lifestyle factors, such as stress, sleep, and physical activity.
The length of the elimination phase of the diet varies, as it’s typically maintained until a person feels a noticeable reduction in symptoms. On average, most people maintain this phase for 30–90 days, but some may notice improvements as early as within the first 3 weeks
Stage 2: Reintroduction Phase
Once a measurable improvement in symptoms and overall well-being occurs, the reintroduction phase can begin. During this phase, the avoided foods are gradually reintroduced into the diet, one at a time, based on the person’s tolerance.
The goal of this phase is to identify which foods contribute to a person’s symptoms and reintroduce all foods that don’t cause any symptoms while continuing to avoid those that do. This allows for the widest dietary variety a person can tolerate.
During this phase, foods should be reintroduced one at a time, allowing for a period of 5–7 days before reintroducing a different food. This allows a person enough time to notice if any of their symptoms reappear before continuing the reintroduction process.
Foods that are well tolerated can be added back into the diet, while those that trigger symptoms should continue to be avoided. Keep in mind that your food tolerance may change over time.
As such, you may want to repeat the reintroduction test for foods that initially failed the test every once in a while.
Stage 3: Maintenance Phase
Here’s a step-by-step approach to reintroducing foods that were avoided during the elimination phase of the AIP diet.
Step 1. Choose one food to reintroduce. Plan to consume this food a few times per day on the testing day, then avoid it completely for 5–6 days.
Step 2. Eat a small amount, such as 1 teaspoon of the food, and wait 15 minutes to see if you have a reaction.
Step 3. If you experience any symptoms, end the test and avoid this food. If you have no symptoms, eat a slightly larger portion, such as 1 1/2 tablespoons, of the same food and monitor how you feel for 2–3 hours.
Step 4. If you experience any symptoms over this period, end the test and avoid this food. If no symptoms occur, eat a normal portion of the same food and avoid it for 5–6 days without reintroducing any other foods.
Step 5. If you experience no symptoms for 5–6 days, you may reincorporate the tested food into your diet, and repeat this 5-step reintroduction process with a new food.
It’s best to avoid reintroducing foods under circumstances that tend to increase inflammation and make it difficult to interpret results. These include during an infection, following a poor nights sleep, when feeling unusually stressed, or following a strenuous workout.
Additionally, it’s sometimes recommended to reintroduce foods in a particular order. For example, when reintroducing dairy, choose dairy products with the lowest lactose concentration to reintroduce first, such as ghee or fermented dairy products.
Small Changes = Big Results
You do not have to change your entire diet and lifestyle all at once. Lifestyle changes take determination and commitment. The major problem with lifestyle changes is that some people take it all on at once and become discouraged and give up. Start small! We all love to have some potato chips; make the choice to not eat an entire bag and to not eat them daily. Choose a healthier option instead, carrots and almonds are a good alternative. Take your lifestyle change one step at a time. I have faith in you! You can do it!
“Let thy food be thy medicine & they medicine be thy food.” - Hippocrates
References & Resources
https://www.nhs.uk/conditions/cellulitis/
https://www.health.harvard.edu/diseases-and-conditions/what-is-chronic-inflammation
https://centerforfamilymedicine.com/general-health/what-does-it-mean-to-have-a-genetic-predisposition-family-history-and-your-health/#:~:text=There%20are%20a%20range%20of,and%20even%20addiction%20to%20genetics.
https://austinthyroid.com/does-inflammation-harm-your-health/
https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet#how-it-works