Inflammation: Friend or Foe? Or Both?

When I think about inflammation, I typically think about it as something negative that we don't want to have. But is that really true? I decided to research it and learn more about why our bodies get inflamed and what it does to and for our bodies. Here is what I have learned.

Inflammation is your immune system's response to invasion or trauma in the body. Inflammatory cells are sent to attack bacteria or to heal damaged tissue. Inflammation protects and heals. You may observe pain, swelling, bruising, or redness from this. But if your body sends out inflammatory cells when you are not sick or injured, that is not good.

The Difference Between Acute and Chronic Inflammation

There are two types of inflammation: the good and the bad.

• Acute inflammation is the good kind. This is the response to sudden body damage, like cutting your finger. Your body sends inflammatory cells to the injury to heal the cut. This begins the healing process.

• Chronic inflammation is the bad kind. This is when your immune system sends inflammatory cells even when there are no threats. Sometimes, it just doesn't stop after the danger is gone; sometimes, there is no known trigger. This constant inflammation is not good for the body.

Conditions Associated with Chronic Inflammation

Chronic inflammation can push your immune system to attack healthy organs and tissues. It is involved in the disease process of many conditions, such as:

• Rheumatoid Arthritis (RA)

• Type 2 diabetes

• Asthma

• Cancer

• Heart disease

• Irritable bowel disease

• Autoimmune disorders

• Alzheimer's disease

• Dry eyes

Care and Treatment of Inflammation

For discomfort from acute inflammation, rest, ice, and good wound care are usually all that is necessary. If needed, you can take NSAIDs, over-the-counter medicines that reduce pain and lower inflammation.

If you have chronic inflammation, your doctor may recommend specific vitamins such as vitamin A, C, and vitamin D and supplements such as zinc to reduce inflammation and aid in repair. In some cases, steroid injections may be recommended to decrease inflammation at a specific joint or muscle.

At home, you can aid in reducing inflammation by eating more foods that have anti-inflammatory properties, such as:

• oily fish (mackerel, salmon, or sardines)

• leafy greens like spinach and kale

• olive oil

• tomatoes

Some foods may increase inflammation if eaten too much. You may want to avoid the following:

• fried foods, including many fast food items

• cured meats with nitrates, such as hot dogs

• highly refined oils and trans fats

• refined carbohydrates, such as sugar, pastries, or white bread

Healthy Habits to Prevent Inflammation

Fortunately, there are some healthy habits we can incorporate into our daily lives to help improve and prevent excess inflammation. These include:

• Take a brisk walk - it takes as little as 20 minutes of moderate exercise to initiate an anti-inflammatory response in your body.

• Spice things up - studies on turmeric, rosemary, cinnamon, cumin, and ginger show they may help with inflammation. Incorporate these spices into your daily dishes. Not a fan of turmeric and/or ginger? Try them as supplements.

• Give fasting a try - intermittent fasting can help with reducing inflammation. There are many ways of following this plan. A common method is eating between 10 am and 6 pm daily.

• Get your greens - as mentioned earlier, greens can help fight inflammation. Collards, broccoli, kale, and spinach have antioxidants and other compounds that reduce inflammation and minimize day-to-day damage to your cells.

• Try yoga - yoga focuses on breathing and helps lower your levels of cortisol, the stress hormone. When yoga is a regular part of your routine, you may also feel less depressed, less anxious, and have fewer symptoms of inflammation, such as high cholesterol and unstable blood sugar levels.

• Go light on the libations - too much alcohol can raise toxin levels in your body. This turns on inflammation, which can damage your tissue and organs. If you drink at all, do it in moderation. The CDC says that's no more than one drink a day for women.

• Upgrade your diet - significantly reduce refined carbohydrates, red meats, and fried foods, as they raise inflammation in your body. Instead, opt for foods that fight inflammation, such as fruits, vegetables, nuts, beans, and fish. Be sure to include items such as tomatoes, blueberries, almonds, walnuts, lentils, and salmon as well.

• Shed some pounds - If you've got a few pounds to lose, getting those off could ease inflammation. Extra weight makes it worse. Talk to your doctor to come up with a weight loss plan that works for you.

• Go green - try to include green tea in your day. It is packed with compounds known as polyphenols that fight off free radicals. Free radicals can promote inflammation in your body. You can drink it hot or cold.

• If you smoke, stop - as a former smoker myself, I know it's easier said than done. Smoking comes with a laundry list of negative effects on your body. Higher inflammation is one of them. If you've tried and been unsuccessful, talk to your doctor about medication that can help curb the cravings. (That's what finally worked for me). Then, pick a day and stick to it.

So, there you have it. Not all inflammation is bad. Inflammation is the body's way of healing and protecting itself. It becomes bad when your body creates an inflammatory response when there is no danger to respond to. It is even worse if it continues for a long period of time because instead of healing the body, it can cause damage to it. There are several ways to manage chronic inflammation and many steps you can take to prevent it.

If you found this article informative, let me know in the comments. If you have some ideas or tips that have worked for you, I'd love to hear them. Let's build this community and help one another!