Fighting Inflammation: A Holistic Approach

Inflammation has become a hot topic. Ice plunges & cold showers, excessive heat exposure, injections, and even diet hacks have made their way onto platforms like Tik-Tok and YouTube.

Did you know that systemic inflammation plays a role in the development of many chronic conditions, such as cancer and heart disease? It also develops with injury and acute disease and is a characteristic of many disorders. With almost 2/3 of deaths in North America attributed to lifestyle diseases, it makes sense to control inflammation before it becomes problematic.

With an active lifestyle or advancing age, we tend to think of chronic inflammation as par for the course. Aches and pains, digestive issues, mood or memory issues are all among the symptoms of system-wide inflammation that tends to be ignored. But is chronic inflammation really inevitable? Let’s take a look at what’s happening, and what you can do to become inflammation-free.

What Is Inflammation?

Inflammation plays a key role in the body’s healing process – it is an essential part of our immune system response. Acute inflammation protects us against pathogens like viruses and bacteria or by triggering heat or swelling after an injury. But when the immune system stays responsive or becomes dysfunctional, it engages our defense system against harmless substances, and can even damage its own cells. That is when inflammation becomes a problem. In fact, unregulated inflammation plays a role in almost every major disease.

Why does Inflammation become Chronic?

Inflammation can stay around for a variety of reasons, and sometimes the reason isn’t clear. It may be brought on by other conditions such as obesity, auto immune disorders, a chronic injury, or an infection that doesn’t go away. Or it may stem from a disease that is characterized by inflammation such as arthritis, colitis, or nephritis (-itis meaning “inflammation of”). As time goes on, this inflammation can damage the body’s tissues, much like oxidation causes metal to breakdown as rust.

Lifestyle Factors Can Contribute to Inflammation

I know. I say this sooo so much. But it’s true. A lot of what we eat, how we do or don’t exercise, our sleep patterns all play an essential role in how we fight and develop disease. It is important that we make the changes necessary to live a lifestyle that is preventive in nature, reducing our chances of developing chronic disease, chronic inflammation.

Strategies to Prevent and Reduce Inflammation

Here are a few strategies to ease chronic inflammation. While daily lifestyle habits are the key, engaging your healthcare provider may take you even further, faster. It’s never too late to take action against inflammation.

1– Get Acupuncture

Acupuncture isn’t just an hour of relaxation. It can play an integral part in staying physically healthy. One 50-minute session can greatly reduce muscle tightness, release knots and trigger points causing pain, and release endorphins that can mitigate stress levels. It can also redirect blood flow to areas that require healing. A 2021 study confirmed that part of its anti-inflammatory action, Acupuncture deforms connective tissue and up regulates the secretion of various molecules in acupoints, further reducing inflammation.

2– RICE is nice, but MEAT may be better.

NO, I'm still vegetarian!

What is the best way to reduce inflammation & promote healing?

RICE: Rest,Ice,Compression,Elevation or MEAT: Movement,Exercise,Analgesia,Treatment

Active recovery can be more effective than traditional protocols. In the next newsletter, I will address this in more detail and explain why your current recovery methods may need to be updated.

3 – Exercise

Our current sedentary post-pandemic lifestyle is not making us any healthier – in fact it’s one of the main causes of inflammation. Here are some tips for getting back into a regular exercise routine (and achieving your new year’s resolution.)

Exercise Regularly

Regular, long term exercise strategies are optimal. For most individuals, cardiovascular work 3-4 days a week and 2 days anaerobic (lifting, band resistance) provide the most benefit. Recovery days are essential- usually 1 or 2 days a week, age and health dependent.

Exercise Intensity

Research shows exercise benefits come from inclusion of both high and low intensity exercises. Aim for almost 80-90% of your aerobic exercise to be of low intensity. Long term, low intensity conditioning will improve not only your endurance, it will put you at less risk from injury.

Mixing things up will prevent boredom, and keep you motivated to stick with your routine.

And remember, a little exercise is better than zero exercise. Many studies confirm that even 10 minutes a day can have a lasting impact on your health. Just do it.

Sore? It may be DOMS (delayed onset muscle soreness)

Not all soreness is created equal: Here is a great article to keep you in the game (or guide you to the couch for a day of rest). link: -DOMS Article-

4– Rethink your Medicines, Introduce Natural Alternatives

Suppressing your pain in the short term may be OK, but you have to address you underlying issues. Listen to your body and it’s needs. If you have inflammation, address the deeper cause. Whether its physical or internal, engage your health care professional to help you heal.

In my role, herbal medicine plays an integral part in helping you attain your health goals. Not only can it fight disease, but it can support you in health as well. There is a whole class of herbs, tonics, that are specifically designed for that (i.e Ginseng anyone?). At your next visit, if we have not explored this option, ask. I love talking about herbs.

5 – Reduce Stress

Political upheaval, the economy, work changes - the list goes on. What’s not to be inflamed about! If you have an inflammatory condition such as Colitis, you know very well the effect that stress has – any stressful event can initiate a flare-up. Stress can also increases blood pressure and heart rate, making your blood vessels work harder and creating damage.

The key to stress management is engaging solutions that break the cycle. A daily swim, meditation or yoga practice may be the solution. Or you may need to engage a professional to change your thought pattern- for example: Cognitive Behavioral Therapy (CBT) helps people learn to identify, question and change how their thoughts, attitudes and beliefs relate to the emotional and behavioral reactions that cause them stress.

Whatever you use, as all therapy is personal taste, allow 10-30 minutes daily to be with yourself and bring your stress levels back to normal – this will allow you to approach each day with purpose.

6 – Eat a Healthy Diet

Let food be thy medicine. Some people may find it beneficial to reduce dairy and gluten for a few weeks while eating a diet rich in anti-inflammatory foods to give the body time to calm down. Slowly incorporate these foods back in and watch for thresholds that increase symptoms of inflammation.

Eat/Drink Less of These Inflammatory Foods

   •   Sugar

   •   Alcohol

   •   Saturated fats

   •   Red/ Processed meats

   •   Gluten

Consume More

   •   Leafy green vegetables

   •   Fiber (natural sources)

   •   Nuts & seeds

   •   Legumes

   •   Olive oil

   •   Fish

7 – Improve Your Sleep Hygiene

Inadequate sleep makes everything worse, which in turn feeds inflammation. Remember the basics of sleep hygiene:

   •   Eat a small and early dinner to avoid going to bed on a full stomach

   •   Take a technology break, ideally 1-2 hours before bed

   •   Clear your mind - try and meditate to settle your spirit

   •   Turn down your thermostat. Sleep in a cool, dark room

In Conclusion.....

While inflammation is a natural process, left unchecked, it can lead to a decline in health. Keep inflammation in check and you may be surprised how your mental and physical well being begins to thrive.