What is inflammation?
Inflammation is a normal body reaction that protects you from infection from external factors, such as bacteria and viruses. But in some cases, your body's defense mechanism - your immune system - triggers inflammation when there are no invaders to fight off. In these autoimmune diseases, your immune system acts as if regular tissues are infected, causing damage.
Acute inflammation is a short-term process occurring in response to tissue injury, usually appearing within minutes or hours. It is characterized by five cardinal signs: pain, redness, immobility (loss of function), swelling, and heat.
Chronic inflammation refers to long-term inflammation and can last for several months and even years. It can result from failure to eliminate whatever was causing acute inflammation. It’s an autoimmune disorder that attacks normal healthy tissue, mistaking it for a pathogen that causes disease.
The list of conditions linked to chronic inflammation:
Cancer
Heart disease
Diabetes
Rheumatoid Arthritis
Rheumatoid arthritis
Psoriatic arthritis
Gouty arthritis
Allergies
Asthma
Coeliac disease
Glomerulonephritis
Hepatitis
Inflammatory bowel disease
Brain inflammation is a special case. Common causes of brain inflammation other than head injury include chronic inflammation in the body, leaky gut, high blood sugar and diabetes, hormone imbalances, hypothyroidism, food intolerances (gluten is a notorious brain inflamer), stress, and brain autoimmunity — a disorder in which the immune system erroneously attacks and damages brain tissue. It is more common than people realize.
The immune system is a key player in managing inflammation in the right way. Your goal is to support your immune system with proper diet, supplementation, and lifestyle helping it fight viruses, bacteria, and tissue damage without overreacting by creating chronic conditions.
Diet is a major contributor to preventing or remediating inflammation
Your body’s preparedness to prevent or fight chronic inflammation depends on the ammunition you provide your immune system to do the job, while the ammunition comes mostly in the form of vitamins and minerals. Most vitamins and minerals required for the proper immune system function come from food, while a few require supplementing. The best way to obtain them is by eating a well-balanced diet. Here is what your immune system needs on a daily basis:
Vitamins for normal immune system function
Vitamin A plays a key role in keeping your immune system from overreacting and causing inflammation.
Sources: sweet potatoes, carrots, cantaloupe, papaya, spinach, and other dark-green, leafy veggies.
Supplements: don’t seem to do the trick.
Caution: Too much vitamin A can cause liver damage and birth defects. Beta-carotene supplements have been linked to a higher chance of lung cancer in smokers, including those who've given up cigarettes.
Note: Several weight-loss medicine orlistat (Alli, Xenical) can make it harder for your body to get vitamin A, even when you eat enough.
Vitamin D’s importance for the overall health and proper immune system function can’t be stressed enough. Food isn’t a major source of this vitamin.
Sources: your own body under sun exposure and/or supplement.
Essential fatty acids are vital in supporting your immune system.
Sources: all seeds (especially chia) and nuts, supplementing with algae-based Omega-3 is highly recommended.
Vitamin E is required, too.
Sources: sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, and broccoli.
Vitamins B6, B9, and B12 are linked to a lower chance for inflammatory diseases such as rheumatoid arthritis.
Sources of B6 and B9: leafy greens, legumes, all soy products, nutritional yeast, whole grains, tahini, brussels sprouts, avocado, hemp, and chia seeds.
Sources of B12: supplements only.
Vitamin C is known for its strong anti-inflammatory properties.
Sources: Citrus fruits, tomatoes, and potatoes are major contributors of vitamin C. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe.
Minerals for normal immune system function:
Magnesium
Sources: dark chocolate, magnesium, avocado, nuts, seeds, legumes, soy products, whole grains, leafy greens, bananas
Copper
Sources: dark chocolate, nuts, seeds, leafy greens, shiitake mushrooms
Zinc
Sources: dark chocolate, whole grains, legumes, nuts
These nutrients directly contribute to the ability to deal with inflammation:
Flavonoids are known to help fighting inflammation.
Sources: citrus, berries, legumes, grapes, tomatoes, peaches, onion.
Probiotics help your gut preventing many autoimmune disorders
Sources: Kimchi, Sauerkraut, Kombucha.
Some spices were used in generations to successfully boost the immune system and fight inflammation: Turmeric, Cayenne, Ginger, Garlic, Black pepper, Rosemary, Cinnamon.
Some adaptogenic herbs, especially ginseng, might be helpful.
Other important considerations
There are numerous food and lifestyle-related factors that can hurt your immune system and response to inflammation:
Any refined carbs
Sugar or sugary drinks
Alcohol
Sodas
Coffee
Stress
Sleep deprivation
Smoking
Being overweight
Lack of physical activity
Health issues can also cause inflammation as a side effect
Food sensitivity
Gluten is a common cause of inflammation. Rule out a sensitivity to gluten or other commonly inflammatory foods, such as soy. Elimination diet shall be used to determine what causes your body’s unwelcomed response.
Hormonal imbalances
Low sex hormones (such as estrogen and testosterone) and low thyroid hormones contribute to inflammation.
Gut issues
The gut and the brain profoundly influence one another. An inflamed gut causes an inflamed brain.
Eating a well-balanced plant-based diet, properly (but not overly!) supplementing, taking into account your personal food sensitivities and making the right life choices will significantly increase your resiliency to chronic inflammation.
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