An estimated 125 million people in the U.S. live with some form of chronic inflammatory disease—that’s more than one in three Americans.
What is causing this epidemic? According to research published by Nature, the Mayo Clinic, Harvard, and the NIH, the factors causing chronic inflammation are exactly the same as the Four Pillars we have been focused on at Dignity Integrative. Namely:
Poor nutrition, consumption of processed foods, refined carbs, and unhealthy fats
Physical inactivity and sedentary lifestyle
Chronic stress
Poor sleep
Addressing the root causes of chronic inflammation through lifestyle changes, managing underlying medical conditions, and reducing exposure to inflammatory triggers is crucial for preventing and managing chronic inflammation. Thus, an integrative, multifaceted approach is often needed to address what is a widespread public health problem.
What is chronic inflammation?
Chronic inflammation is a prolonged, low-grade inflammatory response that can last for months or years. Unlike acute inflammation, which is a short-term reaction to injury or infection, chronic inflammation is often less noticeable but can have serious long-term effects on the body.
Chronic inflammation involves the continuous presence of inflammatory cells and mediators, leading to ongoing tissue damage and triggering secondary repair mechanisms like fibrosis and granuloma formation. This can contribute to the development of many chronic diseases such as heart disease, cancer, diabetes, and autoimmune disorders.
Many autoimmune disorders are intricately connected to chronic inflammation, including rheumatoid arthritis, inflammatory bowel diseases, multiple sclerosis, type 1 diabetes, and psoriasis.
Genetic factors in chronic inflammation
Lifestyle factors might be the primary culprits in chronic inflammation, but that said, some individuals are genetically predisposed to higher levels of inflammation.
This can be identified through specific genetic tests. For example, we can measure tendencies toward elevated levels of interleukins such as IL1 and IL6, which are key drivers of inflammation. High levels of C-reactive protein (CRP) in the blood can also serve as a general marker for inflammation, as can variations in genes encoding pro-inflammatory and anti-inflammatory cytokines.
“The magnitude and direction of the inflammatory response is often directed by host genetic factors interacting with environmental exposures,” wrote Mairi H McLean and Emad M El-Omar in Pharmacology. Understanding your genetic predisposition can help tailor a more effective and personalized approach to managing chronic inflammation.
The Four Pillars of Managing Chronic Inflammation
Now, let's dive into the Four Pillars of Dignity Integrative and how they can be used to combat chronic inflammation.
Nutrition
Nutrition plays a crucial role in managing chronic inflammation. An anti-inflammatory diet can help reduce the body's inflammatory response and provide essential nutrients that support overall health.
Anti-inflammatory Foods: Focus on consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts, are particularly beneficial. Add anti-inflammatory spices like turmeric, ginger, and garlic. Drink green tea, which contains polyphenols with anti-inflammatory effects
Avoiding Inflammatory Foods: Reduce or eliminate the intake of processed foods, sugary beverages, refined carbohydrates, and trans fats, which can exacerbate inflammation.
Hydration: Staying well-hydrated helps the body eliminate toxins and maintain optimal function, which is essential for managing inflammation.
A post from the Andrew Weil Center for Integrative Medicine in Arizona advises “whole, nutrient-dense foods including fruits, vegetables, whole grains, lean proteins such as chicken and fish, and healthy fats, particularly omega-3 fatty acids found in fish, seeds, nuts.” In other words, the Mediterranean diet.
Movement
Regular physical activity is vital for reducing inflammation and improving overall health. Exercise helps to regulate the body's inflammatory response and can alleviate symptoms associated with chronic inflammatory conditions.
Aerobic Exercise: Activities such as walking, swimming, and cycling can help reduce inflammation by promoting cardiovascular health and improving circulation.
Strength Training: Building muscle through resistance exercises can support joint health and reduce the burden on inflammatory markers in conditions like rheumatoid arthritis.
Flexibility and Balance: Practices like yoga and tai chi not only improve physical flexibility but also reduce stress, which is a significant contributor to inflammation.
Mental Resiliency
Stress management is a critical component in the fight against chronic inflammation. Chronic stress can elevate inflammatory markers, making it essential to develop mental resilience.
Mindfulness and Meditation: These practices can reduce stress hormones and promote a sense of calm, helping to lower inflammation.
Therapeutic Techniques: Cognitive-behavioral therapy (CBT) and other forms of therapy can help manage stress and emotional health, reducing the impact of stress on the body.
Social Support: Building a strong support network can provide emotional comfort and reduce feelings of isolation, which can contribute to stress and inflammation.
Sleep
Finally, quality sleep is foundational to overall health and crucial for managing inflammation. Poor sleep can increase inflammatory markers and exacerbate chronic conditions.
Sleep Hygiene: Establishing a regular sleep schedule, creating a restful environment, and avoiding stimulants before bedtime can improve sleep quality.
Restorative Practices: You can incorporate practices such as deep breathing, progressive muscle relaxation, or gentle stretching before bed to promote relaxation and better sleep.
Addressing Sleep Disorders: If sleep issues persist, seeking professionals trained in cognitive behavioral therapy to treat insomnia is a key component for reducing inflammation.
Conclusion
Chronic inflammation requires a multifaceted approach that considers genetic predispositions and integrates lifestyle changes. By focusing on nutrition, movement, mental resiliency, and sleep, individuals can effectively manage and reduce chronic inflammation. At Dignity Integrative Health, we are committed to helping you navigate this journey with personalized and holistic care.
If you are experiencing symptoms related to chronic inflammation and would like to speak to an integrative medicine physician, contact us for a free 15-minute consultation.
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