I’ve been hearing more and more lately about the damaging effect inflammation has on the body. At first, you may think like I did: that inflammation is a natural response. It tells you when you sprain an ankle and helps fight infection in the form of a fever. However, when inflammation is internal & becomes chronic, it can have a lethal effect. You might not even feel it internally the way you would feel a swollen ankle. Sustained inflammation slowly damages cells and is linked to a multitude of diseases including
- diabetes
- heart disease
- Alzheimer’s
- depression
- Crohn’s disease
- cancer
- acid reflux
- wrinkles (if I must appeal to your vanity ;))
- & many, many more
My dad was here this past weekend and mentioned he might write an article about inflammation in the body. I thought I’d try to beat him to the punch ;). By the way, Dr. Dad has his own psychology practice and writes articles for newspapers and other publications… check out some of his work HERE. He’s pretty amazing.
Back to inflammation. Let’s start with the basics. What can cause chronic inflammation?
- Transfats
- Refined Carbohydrates : This means sugar, french fries, donuts, chips, pretzels, refined and bleached flours; AKA Processed Foods. & High Fructose Corn Syrup. For those that argue HFCS isn’t any worse than sugar… maybe it should be phrased as HFCS is AS BAD as sugar.
- High Fat, Processed Meats
- Smoke : if you’re a smoker or are exposed to second-hand smoke
- Allergens
- Pesticides: yet another argument to eat organic foods
- Stress
Without getting too technical, C-Reactive Proteins are a key factor in inflammation. And did you know that elevated C-Reactive Proteins are more accurate than cholesterol levels in predicting heart attack risk? EEks.
What can you do to prevent chronic inflammation? Well, it’s good news!… I always giggle when I see the steps to take to avoid certain diseases. Do you notice that they always recommend the same thing?? A healthy lifestyle will help decrease inflammation in your body, as well as work as prevention towards almost every disease known to man 😉 Consider following these guidelines…
- Eat a wide variety of fresh, whole foods: experiment with new fruits & veggies… you’ll benefit from a variety of phytonutrients and maybe discover a new favorite food along the way!
- Limit (or eliminate all together) your consumption of processed food : if it’s package has an ingredient list longer than 5 ingredients and with ingredients you can’t pronounce, leave it on the grocery store shelf. & “steer” clear of the drive-through 😉
- Aim for a combo of fat, protein & carbohydrates at each meal : this will help keep blood sugar levels steady resulting not only in increased energy, but less C-Reactive Proteins (inflammation makers)
- Eat your omega-3’s : salmon, sardines, flax seeds, etc
- Vary you protein sources : try slightly decreasing your animal proteins and include more vegetables proteins (beans & rice, soy, etc)
- Choose organic whenever possible : this will limit your ingestion of harmful pesticides
- Exercise : this had many benefits, one being stress-reduction
- 30-40 g of fiber each day : if you aren’t eating that much yet, increase your intake slowly so you don’t overwhelm your digestive system
- Drink clean water : have you seen the new study that just linked chlorine in pools to cancer? I’m not sure about all that, but I’d like to make sure whatever I’m drinking is as pure as possible… use a water filter.
I hope you didn’t mind my detour this morning from my usual witty banter (right? I’m witty, right?? 😉)… but I enjoy passing on information I find important and useful.
Today I challenge you (& me) to take another step in a healthy direction. Try a new fruit, vegetable or grain. Drink at extra glass of water. Exercise for 15 minutes (or 15 minutes longer than usual). Small changes add up to BIG results 🙂
What will you do today?
I plan on playing with a new grain for dinner… recipe to come tomorrow!
Rachel says
So, I take it that this is inflammation that you don’t necessarily notice? It must be internal or something? I know all these things and steps are the best ways to live but I guess I’m confused about inflammation… off to do a little research. Thanks for posting about this, I’m truly interested now!
Heather (Heather's Dish) says
i think the biggest change i can make right now is doing the 15 minutes extra of exercise. i have the time, i need to USE it to my advantage!
TheHEalthyapron says
I really appreciate this post! I think it’s written beautifully and accurately! I am so glad you mentioned drinking water. I think that is one thing that goes unnoticed and unmentioned!! I only recently started filtering my tap water. I FEEL so much better…isn’t that weird? I grew up with it filtered but in college I just drank from the tap. I’m glad I’ve finally switched! I even bring my own water pitcher to work!
Also, organic eats and omega 3’s are becoming staples more and more. I love that my husband and I both appreciate that we need to be healthy!
Again, great post!
Lisa @ I'm an Okie says
Right now, I think keep my stress level down (school and work is STRESSFUL) and keeping active is the best thing I can do .
Tina says
Isn’t it amazing how the recommended tips for combating many possible ailments are all the same. Healthy living is where its at! 😀
Melissa says
Very informative! I think I need some added rest this week for my health. I am not sure if working out would be better for this cold I’m fighting. I haven’t been getting enough rest and slacking on my exercising this past weekend. Perhaps that has had some effect on my immune system, but I’m trying to let my hip ache subside as well.
Holly @ couchpotatoathlete says
Brittany I totally agree with you: preventing disease or lowering your risk for a disease are always the same! Eat a healthy diet, drink water, don’t smoke, limit alcohol, exercise regularly, etc. 🙂 We all know how to be healthy, its the DOING part that is hard!
I look forward to your recipe tomorrow!
Sarah for Real says
Great post! I did my c25k run this morning (thanks for the virtual kick in the booty!) and you just reminded me to take my fish oil supplement. Check, double check!
I’ve never heard that inflammation can lead to acid reflux… do you have a source for that? I’m curious because that’s one of my unexplained, doctor-is-totally-unhelpful ailments.
Sarah @ The Smart Kitchen says
I really need to drink more water! I keep telling myself I’m going to…and last spring I did a really great job of it. I need to get back on track with that.
Alexa @ The Girl In Chucks says
Interesting post!
What will I do today? I will continue eating through my CSA box, as despite none of the foods being foreign, they’re what I have. I will get up and go to the gym and elliptical-ize myself.
And then I will go watch the Giants beat the Dodgers! woo!
Have a great day!
Marina says
Right now, I think I have to remember that not exercising every day is ok, and that I need all the fuel I can get. and rest. Specially when I consider that the next week one hell of a semester will start
Nichole says
WOW, great article! I had no idea it was such an issue.
For you, fine, I will try something new…need to figure out what that is.
Buffy says
I’m so glad you posted this. I don’t know why more people aren’t talking about it…why the Surgeon General isn’t on the television screaming about it. I was diagnosed with an auto-immune condition a few years ago and, among other things, had to completely overhaul the way I ate based on an anti-inflammatory diet and lifestyle. I saw changes almost immediately in my symptoms and overall health.
I could go on about this forever. But I wont. 🙂 Thanks again for the write up and the links.
Mary @ Bites and Bliss says
Wow I didn’t know any of this. I always thought it was a natural, safe response like you said. Hmmm..interesting. We’re just starting to learn about this in human AP (at least we touched on it..maybe we’ll go into more deatil). I hope we do 🙂 Thanks for the info!
Leah @ Why Deprive says
I love reading the “what you can do to prevent this” lists and seeing how easy it is. It all boils down to plain old healthy living. People dont take it seriously enough – healthy living is SO important.
Jane says
GREAT information!!
Corey @ the Runner's Cookie says
Great post! It’s important to remember the reasons why we make healthy choices and what problems those biological things can cause. Thanks for breaking it down like that – very helpful.
Pure2raw Twins says
Great post. A topic that everyone needs to become more aware of! Thanks for sharing!!!