Reducing Inflammation In The Body

Inflammation is your body's defense mechanism against infection, disease, or injury.

As part of the inflammatory response, your body produces more white blood cells, immune cells, and cytokines, which aid in infection resistance.

Damaged tissues release substances such as histamine, bradykinin, and prostaglandins during inflammation, causing blood vessels to leak fluid into tissues and producing swelling. While swelling is uncomfortable, it is a means for the body to protect itself from additional injury. 

Phagocytosis is the process through which white blood cells, known as phagocytes, "eat" pathogens and dead or damaged cells. If you have a wound with pus, the pus is made up of phagocytes, dead bacteria, and dead tissue.


There are 2 forms of inflammations:

Acute (short-term) inflammation is characterized by redness, discomfort, heat, and swelling.

Chronic (long-term) inflammation, on the other hand, frequently occurs throughout your body without any obvious signs. Diabetes, heart disease, fatty liver disease, and cancer are all caused by this form of inflammation.

Type 2 diabetes, as well as its complications such as heart, kidney, and periodontal (gum) disease, is thought to be an inflammatory disorder. Researchers believe that type 2 diabetes is caused in part by obesity and excess fat in the stomach, which causes fat cells to generate chemicals that cause inflammation. With type 2 diabetes, the body becomes less "sensitive" to insulin, and the resulting insulin resistance can also contribute to inflammation.

What was the ultimate result? Blood sugar levels that steadily rise, eventually leading to type 2 diabetes. Of doubt, other variables contribute to the development of type 2 diabetes, but inflammation is unquestionably implicated.


What Is the Root Cause Inflammation?

Certain lifestyle behaviors, particularly those that are regular, might increase inflammation.

Consuming a lot of refined carbohydrates, such as white bread, has been linked to inflammation, insulin resistance, and obesity, according to researchers. Trans fats in processed and packaged foods have been found to increase inflammation and damage the endothelial cells that lining your arteries.

Furthermore, an inactive lifestyle that involves a lot of sitting is a significant non-dietary component that might increase inflammation.


How is chronic inflammation tested?

There is no clear technique for your doctor to identify chronic inflammation. However, they may do blood tests for inflammatory indicators such as C-reactive protein (CRP), erythrocyte sedimentation rate, and/or homocysteine. Another test is an A1C level; a high A1C level may suggest type 2 diabetes. Your clinician may request imaging tests such as an MRI, ultrasound, or PET CT scan based on your symptoms.

Symptoms:

It is not always straightforward to determine whether you have chronic inflammation. In contrast to acute inflammation, you may not notice or feel the symptoms. On the other side, you may have the following symptoms:

  • Fatigue
  • gastrointestinal symptoms such as stomach discomfort or diarrhea
  • Gain or loss of weight
  • Joint discomfort
  • Rashes on the skin


What can I do to reduce inflammation?

Consume whole, nutrient-dense meals strong in antioxidants and avoid overly processed foods heavy in added sugar and fat.

Antioxidants act by lowering free radical levels. These reactive chemicals are produced naturally as part of your metabolism, but if not controlled, they can cause inflammation.

At each meal, your anti-inflammatory diet should include a healthy mix of protein, carbohydrates, and fat. Make sure you're getting enough vitamins, minerals, fiber, and water.

  • The Mediterranean diet is one anti-inflammatory diet that has been demonstrated to lower inflammatory markers such as CRP and IL-6.
  • A low-carb diet also decreases inflammation, which is especially beneficial for persons who have obesity or metabolic syndrome.

What foods increase inflammation?

 5 categories of foods that promote inflammation are as 
follows:

  • Red meat as well as processed meats such as bacon, hot dog,lunch meats, and cured foods
  • White bread, white rice, pasta, and breakfast cereals are examples of refined grains.
  • Snacks such as chips, cookies, crackers, and pastries.
  • Sodas and other sugary beverages
  • Foods that are fried

The cells in your body absorb and react differently to processed meals than they do to natural foods.

Your body is designed to digest and utilize the nutrients, vitamins, and minerals found in vegetables, fruits, and whole grains. In reality, your body requires these things because they assist coordinate vital activities required for survival.


Diabetes and dealing with inflammation

If you have type 2 diabetes or are at risk for it, medication can help you control it. But don't dismiss the importance of lifestyle changes in either preventing type 2 diabetes or managing it and reducing the risk of complications. 


Steps include:

  • Reduce your consumption of red meat and processed meat. These meats are rich in saturated fat, which can cause inflammation.
  • Cooking or cooking meals using the following anti-inflammatory herbs and spices: turmeric, ginger, cinnamon, cumin, cloves, basil, marjoram, oregano, rosemary, parsley, and peppermint.
  • Taking further precautions In other words, make physical activity a regular part of your day. Physical activity causes the body to create anti-inflammatory molecules and also helps the body utilise insulin more efficiently, lowering insulin resistance. That equals healthier blood sugar levels!
  • limiting consumption of foods high in refined carbohydrates, such as white bread, white pasta, white rice, sugary beverages, and meals with refined sugar.
  • You should include "anti-inflammatory" foods in your diet. Vegetables, entire fruits, whole grains, fatty fish, nuts, seeds, and healthy oils like olive oil are a few examples.
  • Putting a focus on foods high in polyphenols, a class of antioxidants that might reduce inflammation. Red grapes, onions, spinach, kale, walnuts, almonds, and legumes are a few examples. Berries, cherries, plums, and legumes are another (beans). Drinks that have phenols include red wine, tea, and coffee (but talk with your dietitian or provider about amounts that are safe for you to drink).
  • Stress reduction. Most of us experience stress on a daily basis, but it is manageable. The body responds to acute or short-term stress by activating the fight-or-flight response, which produces adrenaline and cortisol to increase heart rate, breathing rate, and muscular contraction (so you can flee if necessary!). The body then returns to normal.

Chronic inflammation is harmful and can result in disease.

In many circumstances, your food and lifestyle can cause or aggravate inflammation.

To achieve maximum health and well-being, pick anti-inflammatory foods, minimizing your risk of disease and enhancing your quality of life.