Chronic inflammation is something that I see frequently in my practice and is quite common in a variety of health conditions such as persistant infections, arthritis, diabetes, autoimmune conditions, endometriosis or chronic gut problems. Many of my patients describe it as the sensation of feeling puffy, bloated, swollen, often in pain and overall feeling sluggish. On lab work, we often see it show up as high CRP, ESR and Insulin levels in the blood, or high calprotectin in the stool. Chronic inflammation can be harmful to the body, but what really is inflammation anyways?
What is Inflammation?
Imagine your body as a busy city with repair crews that fix things when they break. Sometimes, when there’s an injury or infection, these repair crews rush to the scene to fix the problem. This is like acute inflammation, a quick and necessary response that should happen with things like breaking a bone, getting wound or an infection.
However, chronic inflammation is when these repair crews don’t stop working. They keep trying to fix something that isn’t going away, like a small fire that won’t go out. This constant activity can lead to problems because the repair crews start causing damage themselves.
In our bodies, chronic inflammation happens when the immune system stays active for a long time, often because of ongoing issues like being overweight, stress, or not eating well. It’s like having workers in your body that are always on high alert, which can eventually lead to problems like heart disease, diabetes, chronic pain, arthritis, autoimmunity, weak immunity or even cancer.
Following an anti-inflammatory diet is a practical way to offset harmful inflammation and prevent health issues. This diet emphasizes a reduction in foods that promote inflammation and increase the foods that support healthy cellular function and healing. Following this diet you should experience less joint and muscle pain, improvements in blood sugar regulation, weight loss, more energy, improved sleep and a reduction in inflammatory processes within your body.
Foundations of the Anti-Inflammatory Diet
The anti-inflammatory diet encourages adequate amounts of macronutrients (protein, healthy fats, complex carbohydrates) at each meal, to help control insulin production and stabilize blood-sugar levels, which helps to reduce inflammation in the body. It emphasizes an abundance of fresh fruits and vegetables, particularly those rich in antioxidants and phytochemicals, such as leafy greens, berries, and cruciferous vegetables. Healthy fats from sources like olive oil, avocados, nuts, and fatty fish provide essential poly-unsaturated and omega-3 fatty acids, which help counteract inflammation. Whole grains, legumes, and fiber-rich foods support gut health by fostering beneficial gut bacteria, while herbs and spices like turmeric, ginger, and garlic add powerful anti-inflammatory properties. Consuming lean protein sources like poultry, fish and tofu help to stabilize blood sugar and support satiety. Avoiding refined sugars, processed foods, and trans fats is key to maintaining stable insulin levels and reducing chronic inflammation.
Want to Learn More?
Learn the ins and outs of the anti-inflammatory diet and how you can implement it into your daily lifestyle. This course teaches you the foundational knowledge to make healthy decisions with your foods to prevent chronic disease. You will be equipped with recipes, a grocery list and video content to help you fight off inflammation and feel your best!
