Understanding Inflammation
Inflammation is essentially a process by which the immune system identifies and repairs daged tissue. When you get a paper cut, the surrounding tissue becomes red and swollen. This is your immune system mobilizing resources to the area to help you fight any infection and heal the tissue. Inflammation is a normal, necessary process that our body uses to repair itself. The trouble arises when inflammation becomes chronic, widespread or uncontrolled. When left unchecked, the inflammatory process can actually further damage the very tissues it is trying to repair. Chronic inflammation has been found to be associated with higher risks of cardiovascular disease and cancer.
Various Manifestations of Inflammation
Chronic inflammation may manifest differently in different people. For example a person with rheumatoid arthritis, arteriosclerosis and inflammatory bowel disease will all suffer from very different symptoms, however all will have chronic inflammation as one of the root causes. On a day to day basis, symptoms such as joint pain, frequent headaches, fatigue, or digestive bloating can indicate a chronic inflammatory problem.
Diet’s Impact on Inflammation
Diet can have a significant impact on either promoting or suppressing chronic inflammation. For example, a low dietary intake of Omega 3 fats as well as a high intake of saturated fat or foods with a high glycemic load (high sugar foods) are generally associated with higher inflammation levels. Certain diet patterns have also been found to promote lower chronic inflammation levels.
There is no one-size-fits-all when it comes to picking a diet. However, the Mediterranean diet is considered to be one of the healthiest diets for preventing many chronic diseases and prolonging life expectancy. Much scientific research points to the "Mediterranean diet" as one of the most advantageous for overall human health. Substantial evidence has verified the Mediterranean diet's nutritional adequacy, long-term sustainability, effectiveness for preventing heart disease, diabetes, certain cancers, maintaining healthy weight as well as increasing longevity. (1).
The traditional "Mediterranean diet" is characterized by a high intake of vegetables, fruits, nuts, legumes, and mainly unrefined, minimally processed grains; an abundant fat intake from virgin olive oil, a moderate consumption of fish and shellfish, a low consumption of meat and meat products; and, the consumption of wine during meals. Fermented dairy products (cheese and yogurt) can also be consumed in moderate amounts.This type of eating pattern is not purely vegetarian. It is primarily, but not exclusively, a plant-based diet that allows for a low consumption of meat and meat products, fermented dairy, and a moderate consumption of fish. It is a combination of these dietary factors, rather than the consumption of specific foods, which seems to provide the anti-inflammatory benefits of the Mediterranean diet.
Anti-Inflammatory Lifestyle Practices
Other practices such as meditation, deep breathing practices, adequate sleep, and regular exercise have also been shown to decrease chronic inflammation and should not be overlooked.
Debunking Anti-Inflammatory Supplement Myths
One of the myths regarding diet and inflammation is the perpetuation of the idea that it is a specific food that provides all the benefits. For example people tend to over-rely on the latest anti-inflammatory “superfood” such as acai, avocado, turmeric or kale. Rather it is the entire dietary pattern as described above that has been shown to provide the majority of the health benefits. Simply incorporating a “superfood” into an otherwise unhealthy diet will not likely result in an anti-inflammatory effect.
Fighting Inflammation in the Gut: Digestive Health IV
If you are suffering from inflammation in the gut, it’s important to do everything you can, besides diet and lifestyle changes to reverse the effects. This treatment is extremely anti-inflammatory and supports a healthy gut biome.
The Digestive Health IV Includes:
L-Glutamine - a key amino acid to help rebuild and restore digestive lining
Glutathione - The body's master antioxidant. Glutathione is key for liver function, detoxification and reducing inflammation of the digestive system.
Selenium - Selenium affects the gut flora and helps modify the inflammatory response in the gut. Selenium deficiency increases inflammation and oxidative stress, and the resulting damage to the lining of the gut can actually contribute to abnormal intestinal permeability (“leaky gut”). Selenium deficiency is also associated with a higher risk of Inflammatory Bowel Disease such as Crohn's disease and Ulcerative Colitis.
Vitamin B1 - Also known as thiamine, Vitamin B1 helps your body process the carbohydrates in your diet into energy for your cells and regulates appetite.
Zinc - Zinc helbs stabilize the gut lining and to promote repair of the gut, helping to reduce leakiness.
B Complex - When experiencing digestive issues, the absorption of nutrients such as B vitamins may be impaired. The addition of B-Complex vitamins helps prevent vitamin deficiencies, giving the digestive system time to heal and repair.