How to Live an Anti-Inflammatory Lifestyle
Not enough people are talking about this.
Nearly every chronic disease in the world today can be linked back to this same thing:
Chronic Inflammation.
3 out of 5 people worldwide die because of chronic inflammatory diseases, and the World Health Organization ranks these diseases as the greatest threat to human health.
Chronic inflammation is at play in:
Diabetes
Heart Disease
Autoimmune Disease
Arthritis
Eczema
IBD (Crohn’s & Colitis)
Depression
The list goes on….but here’s what you really need to know: Chronic inflammation can be subtle as it gradually builds up over time. Even in the absence of a chronic disease, inflammation can contribute to:
Fatigue
Achiness
Sleep Problems
Anxiety
Weight Gain
Weight Loss
Digestive Issues
Or other vague and confusing health issues.
There’s so much to unpack about chronic inflammation, so let’s get into it.
What’s Causing Chronic Inflammation?
This is going to be controversial but chronic inflammation is not a “root cause” of disease. Sure, we can document evidence of chronic inflammation on blood tests, but that doesn’t mean we know the cause.
Why is the inflammation there in the first place? What’s causing IT?
It takes detective work to answer this question for any given person—and that is precisely my job. But to give you an idea, here’s a partial list of some of the possible causes of chronic inflammation:
Infections
Many infections can evade the immune system and persist in the body over time—including bacteria, viruses, fungi, or parasites.
Toxins
Exposure to low levels of toxins or irritants over time can aggravate the immune system and cause inflammation.
Diet
Diets high in refined sugar or trans fats are associated with a higher production of inflammatory molecules.
Low Sex Hormones
Maintaining levels of hormones like estrogen and testosterone can reduce the risk of inflammatory diseases.
Poor Gut Health
Inflammation in the digestive tract can compromise the integrity of the gut lining, allow passage of toxins or other molecules into circulation, and trigger systemic inflammation.
Obesity
Visceral fat tissue (the type that builds up in the abdomen) acts like an endocrine organ, releasing inflammatory compounds.
Don’t settle for being told that chronic inflammation is the cause of your symptoms. There is always something beneath it. Uncovering the root cause of chronic inflammation is a highly individualized process and best done with a qualified functional medicine practitioner.
That’s what we’re here for.
But while you’re here, let’s talk about what we can do about it.
An Anti-Inflammatory Lifestyle
Did you know you can influence inflammation through your lifestyle? With inflammation contributing to most chronic illness AND many vague and bizarre symptoms, following an anti-inflammatory lifestyle is basic preventive medicine. Here are some steps you can take:
Eat an Anti-Inflammatory Diet
The types of fats you eat can powerfully influence inflammation. Healthy fats (like nuts, seeds, olive oil, and avocados) reduce inflammation while hydrogenated oils promote it. Also, fruits and vegetables contain antioxidants and polyphenols that protect against inflammation whereas refined sugar does the opposite.
Exercise & Movement
If you struggle with stubborn fat or feel like your metabolism is stuck, it’s possible that you are carrying dysfunctional fat cells that are releasing inflammatory compounds. Weight loss through exercise can help to improve this situation, but studies have found that exercise—eve in the absence of weight loss—lowers inflammatory molecules.
Manage Sleep & Stress
Sleeping at least 7-8 hours a night produces growth hormones and testosterone to modulate inflammation. Practices like yoga or meditation help relieve stress and make the body better able to regulate the inflammatory response.
Supplement Support
Once we have the lifestyle dialed in, we can consider nutritional supplements to support a healthy inflammatory response. One thing to remember is that inflammation is not entirely evil.
We need our bodies to mount an inflammatory response to fight off infections or heal from injuries, but we don’t want to be stuck in a never-ending inflammatory cycle. That’s when we start to consider lifestyle changes and supplements to support a healthy inflammatory response. Here are 3 of my favorites:
Curcumin
Curcumin is what gives the Indian spice turmeric its bright yellow color. Choose a product that has been formulated for optimal absorption.
Quercetin
Quercetin is a flavonoid in apple skins, onions, tomatoes, and other fruits and vegetables. It acts at the cellular level to support a healthy inflammatory response.
Omega-3s
Omega-3s are essential fatty acids found in fish oils, nuts, and seeds. They act as precursors to molecules that participate directly in anti-inflammatory pathways.
Getting More Help
The diet, exercise, and supplements I recommend for any given person depend on their unique situation, lab tests, and goals. It’s always best to work with a practitioner! To learn about becoming a patient at our clinic, click the link at the top of this page to learn about Thrive Tribe.
