How to reduce chronic inflammation

Inflammation can be good or bad. It is one of our body’s defense mechanisms, by which the immune system recognizes and removes harmful invaders like bacteria and viruses to start the healing process. Inflammation can be acute or chronic.

Acute inflammation is typically induced by tissue damage due to trauma, viral or microbial intruders, or noxious compounds. It starts quickly and becomes extreme in a short amount of time. Symptoms can last a few hours to several days, such as bruising and swelling from a sprained ankle or swollen tonsils with strep throat. The release of chemicals and the compression of nerves in the area of injury cause pain. The pain and swelling encourage reduced use of the injured or painful area to protect from further injury.

In contrast, chronic inflammation is slow and prolonged, lasting from several months to years. The causes and effects of chronic inflammation vary widely but can often be attributed to autoimmune illness, exposure to toxins, untreated acute inflammation and lifestyle factors. Chronic inflammation is often referred to as “invisible inflammation,” because it doesn’t present with physical symptoms like acute inflammation does.

Chronic inflammatory diseases can be associated with certain triggers affecting the digestive system, joints, skin, respiratory system and organs. Some of the most common diseases caused by chronic inflammation are Alzheimer’s and Parkinson’s diseases, cancer, heart disease, asthma, rheumatoid arthritis, type 2 diabetes, IBS and other gastrointestinal issues.

A doctor can determine whether you have chronic inflammation by reviewing your symptoms, performing a physical exam and checking your lab work.

How to counter chronic inflammation
Diet and exercise have profound effects on managing chronic inflammation since they also manage weight and sleep quality. Even 20 minutes a day of moderate-intensity exercise can reduce inflammation.

Getting enough quality hours of sleep is a game changer when it comes to reducing inflammation. Restricted sleep doesn’t allow blood pressure to decline as it should, which can trigger cells in blood vessel walls that activate inflammation. Poor sleep hinders the body’s ability to repair itself, leading to prolonged inflammation and deterioration.

Foods can promote or inhibit an inflammatory response. Here are ways your diet can help ward off inflammation:
• Opt for foods high in the antioxidants known as polyphenols. Load up on berries, cherries, plums, red grapes, onions, turmeric, green tea and dark-green leafy vegetables like spinach and kale, as well as nuts and seeds, lean grass-fed beef and coldwater fish.
• Avoid foods with a lot of sugar and refined carbohydrates.
• Eliminate or drastically cut back on foods high in simple sugars like soda, fruit juices with added sugars, sports drinks and refined carbs such as white flour, cereals, pasta and other highly processed grains.
• Get rid of processed meat, vegetable and seed oils, trans fats, and foods littered with chemicals, artificial flavors and colorings.

Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th District and Hollywood Post 43.