What is Chronic Inflammation?
In contrast to acute inflammation, a brief response to injury or infection marked by redness, heat, swelling, and pain, chronic inflammation is an extended and often subtle process. It entails a persistent, low-level activation of the immune system, potentially harming healthy cells and tissues over time.
What Usually Causes Chronic Inflammation
Chronic inflammation can be triggered by a number of lifestyle behaviours leading to long-term health issues and compromised wellbeing.
Factor | Description |
Poor Diet | High intake of sugar, refined carbohydrates, trans fats, and processed foods. |
Chronic Stress | Prolonged emotional or physical stress elevates cortisol levels, affecting immune function. |
Environmental Toxins | Exposure to pollutants, chemicals, and heavy metals. |
Gut Dysbiosis | Imbalance of gut microbiota leading to increased intestinal permeability (leaky gut). |
Sedentary Lifestyle | Lack of regular physical activity. |
Smoking and Excessive Alcohol Consumption | Both can trigger inflammatory responses. |
Autoimmune Conditions | Where the immune system mistakenly attacks healthy tissues. |
Eat Foods That Fight Inflammation
Incorporating specific foods into your diet can play a crucial role in reducing inflammation and promoting overall health.
Category | Description |
Whole Foods Emphasis | Focus on unprocessed foods rich in nutrients. |
Fruits and Vegetables | Include a variety of colors to ensure a wide range of antioxidants and phytochemicals. |
Healthy Fats | Incorporate omega-3 fatty acids from fatty fish, flaxseeds, and chia seeds to reduce inflammation. |
Whole Grains | Opt for whole grains like quinoa, brown rice, and oats instead of refined grains. |
Lean Proteins | Choose sources like poultry, fish, legumes, and plant-based proteins. |
Herbs and Spices | Use turmeric, ginger, garlic, and cinnamon for their anti-inflammatory properties. |
Hydration | Drink plenty of water to support cellular function and detoxification. |
Cut Out Foods That Cause Inflammation
Health Recommendation | Description |
Reduce Sugar Intake | Limit added sugars found in sweets, soft drinks, and processed snacks. |
Avoid Trans Fats | Eliminate hydrogenated oils and fried foods. |
Limit Processed Foods | Minimise consumption of packaged and fast foods high in additives and preservatives. |
Dairy and Gluten (if sensitive) | Identify and remove potential food sensitivities that may trigger inflammation. |
Working Out Regularly
Exercise Type | Description | Frequency |
Moderate Exercise | Engage in activities like walking, swimming, or cycling to reduce inflammatory markers. | Aim for at least 150 minutes per week |
Resistance Training | Include resistance training exercises. | At least 2 sessions per week |
Mind-Body Exercises | Practices like yoga and tai chi that combine movement with stress reduction benefits. | As often as desired |
Handling Stress
Health Practice | Description |
Mindfulness Practices | Meditation and deep-breathing exercises lower stress hormones. |
Adequate Sleep | Prioritize 7-9 hours of quality sleep to regulate immune function. |
Relaxation Techniques | Activities like journaling, spending time in nature, or engaging in hobbies. |
Supplements and Herbal Help
Note: Before starting any supplements, consult with a healthcare professional.
Supplement | Description |
Omega-3 Fatty Acids | EPA and DHA supplements to combat inflammation. |
Curcumin (Turmeric Extract) | Potent anti-inflammatory effects. |
Resveratrol | An antioxidant found in grapes and berries. |
Quercetin | A flavonoid that inhibits inflammatory enzymes. |
Vitamin D | Supports immune regulation. |
Probiotics | Promote a healthy gut microbiome. |
Get personal supplement advice
Improving Gut Health
Strategy | Description |
Heal the Gut Lining | Use nutrients like L-glutamine, zinc carnosine, and aloe vera. |
Prebiotics and Probiotics | Support beneficial bacteria growth. |
Identify Food Sensitivities | Eliminate foods that may cause gut inflammation. |
Cleaning Up the Environment
Strategy | Recommendations |
Reduce Toxin Exposure | Use natural cleaning products, filter water, and avoid plastics with BPA. |
Air Quality Improvement | Use air purifiers and increase ventilation. |
Personal Care Products | Choose products free of parabens, phthalates, and synthetic fragrances. |
Why a Personal Touch Matters So Much
Functional medicine is all about finding out what's really causing inflammation and tackling it with personalized plans.
Comprehensive Assessment
Check Out Your Medical Background: Look into your symptoms, lifestyle habits, and anything you might have been exposed to that could be causing inflammation.
Test Objective | Test Examples | Method of Test |
Inflammation Markers | C-reactive protein (CRP), Erythrocyte sedimentation rate (ESR), Cytokine levels | Blood |
Gut Health Tests | Comprehensive Stool Analysis, Zonulin Test, Lactulose/Mannitol Test | Stool, Urine |
General Health Markers | Complete Blood Count (CBC), Comprehensive Metabolic Panel (CMP), Thyroid Panel | Blood |
Nutrient and Hormone Levels | Vitamin D, B12, and Folate Levels, Hormone Panel | Blood |
Autoimmune and Allergy Markers | Antinuclear Antibodies (ANA), Food Sensitivity Testing | Blood |
Genetic (DNA) Tests | Methylation Genetic Testing, COMT Gene Testing, Homocysteine and MTHFR Testing, APOE Genotyping, Genomic Testing | Blood spot |
Organic Acid Testing | Organic Acid Test (OAT) intestinal yeast and bacteria, managing energy productionneurotransmitter levels, and nutrient absorption. | Urine |
Chronic inflammation is complex and multifaceted.
A personalised plan that considers your unique genetic makeup, lifestyle, and environmental exposures is crucial for effectively reducing inflammation and preventing chronic diseases.
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