Understanding Inflammation
Did you know there is more than one type of inflammation?
We’ve all scraped a knee, rolled an ankle, or taken a fly softball to the face before. Well, maybe that last one was just me. But at some point early on, we all learned about the healthiest form of our body’s inflammatory response. As part of the natural healing process, our body rushes blood, which is rich in healing properties, from components like red blood cells to injured sites throughout the body. While this type of inflammation is good for us, it is, like most things, best in moderation. Too much of this type of inflammation can become harmful, this is why we are taught to elevate swollen or inflamed areas above our heart and to ice them. This type of inflammation is characterized by a red appearance, localized swelling and increased temperature, pain, and even potential loss of function. We call this type of inflammation acute, as it can dissipate as quickly as it arises. Acute inflammation serves a vital role in the healing process.
Our second form of inflammation is a little more complicated. This type of inflammation is not caused by some outside assault on our body. No, this threat is much more serious. This type of inflammation stems from the choices we make every day. This chronic inflammation can increase the chances of developing serious conditions such as cardiovascular (heart) disease, type 2 diabetes, and more. It can be easy to miss the signs and symptoms of chronic inflammation because, unlike acute inflammation that comes and goes in single breaths, chronic inflammation creeps into our system slowly over time. This slow-moving form of inflammation is also not covered in basic first aid classes.
Chronic inflammation is primarily the result of consistent diet and lifestyle choices. Saturated fats, trans fats, and refined sugars have increased in the American diet for decades, and with them, chronic inflammation in our bodies. And in a culture that has become more sedentary every year, it is no wonder rates of chronic inflammation have hit all-time highs. But fear not! We may not be able to reverse all the damage done by chronic inflammation, but with simple diet and lifestyle changes, we can reduce current and future inflammation.
I would never suggest anyone focus their entire life on reducing inflammation because, well, I know I can’t do that, so why would I expect anyone else to do it? But we can all make healthy swaps and opt to increase our daily activity. Food labels are a great way to look for those saturated and trans fats or for any added sugars (how refined sugars are typically labeled). Making the choice whenever possible to eat fruits and veggies, whole grains, extra fiber, and more nuts (which are rich in healthy fats) over processed or artificially sweetened foods will go a long way to reducing inflammation. Small sustainable swaps over time will have a more lasting impact than going on a Mediterranean diet whenever you are reminded by a drugstore magazine. The same thing goes for physical activity. I am not going to give you a goal number of steps, calories to burn, or ideal time of day to be active. ANY low-impact increased physical activity will help reduce inflammation. My favorite way to accomplish this is with a post-dinner dog walk or a walk and yap with my best friend literally anytime. I have a serious addiction to walking and yapping with friends. If you’ve never taken a stroll with your bestie, well, you may not actually be besties, but you should grab them for a walk right now!
You can also reduce chronic inflammation by reducing stress. For me, this means trying not to focus on negatives and trying not to let too many tasks pile up. I typically accomplish this through those walks I am obsessed with or through yoga. I used to box because hitting things helped with feeling the feelings, but not with my ability to manage them. I like to think I have grown since my boxing days. Maybe you are a punch thrower or maybe you’re a cat-cow-er; either way, finding a way that works to help you reduce stress will ultimately help reduce inflammation in your body.
Remember, trying to change your diet and lifestyle choices overnight is not realistic for most people. But, small and thoughtful choices whenever possible will add up over time!