inflammation: how to reduce it through nutrition & lifestyle

Inflammation: You’ve probably heard of it but might be unsure what it is and why it’s such a hot topic in the health and wellness industry. In this blog post, I’ll answer some common questions about this buzzword + my top tips as a Holistic Nutritionist to reduce it through nutrition and lifestyle. 

WHAT IS INFLAMMATION?

Before we get into how to reduce inflammation, we need to understand what it is exactly. Inflammation is basically your body’s defence mechanism! When something harmful happens, like a cut or an infection, your body sends special cells and chemicals to the affected area. This reaction can cause symptoms like redness, swelling, pain, and heat as your body works to heal.

WHY IS IT AN ISSUE?

‘Acute’ inflammation is actually not a bad thing! It’s how our body protects itself, keeping us safe and healthy. That said, issues arise when inflammation becomes chronic, which is the type of inflammation I'm referring to in this blog post. Chronic inflammation is when your body’s defense system stays active for a long time, which can trigger an overreaction that causes the body to attack itself, damaging tissues instead of protecting them and altering our DNA. Chronic inflammation is linked to many diseases, from arthritis, heart disease, diabetes, and even cancer.

Beyond chronic disease, inflammation can also lead to a wide range of unpleasant side effects and symptoms, which I’ll cover below. I’m always amazed at how widespread the effects of inflammation are and how addressing the root cause and incorporating anti-inflammatory foods can have a profound (and almost immediate) effect on our health, from our skin to our metabolism and gut health. I know addressing my chronic inflammation was critical in improving my overall health.

SO, HOW DO YOU KNOW IF YOU’RE ‘INFLAMED’?

The thing about chronic inflammation is that it often develops silently, contributing to various health issues over time. That said, here are 10 common signs and symptoms to look out for: 

(note: many of these symptoms are also associated with other health issues, so please consult your main health care provider to determine the root cause/receive a diagnosis. As always, the information in this blog post is for educational purposes only). 

1. You’re always tired: Feeling tired all of the time despite sleeping well is a common sign of chronic inflammation. But a lack of sleep can also contribute to inflammation. 

2. You have joint pain: Joint pain and stiffness are classic symptoms of low-grade inflammation (think of inflammatory joint diseases like rheumatoid arthritis and osteoarthritis). 

3. Your gut is off: Ongoing inflammation can cause gastrointestinal symptoms like Inflammation abdominal pain, bloating, diarrhea, or constipation. Conditions like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) are caused by chronic inflammation of the digestive system.

4. You have frequent infections: Chronic Inflammation causes our immune system to be weak, making us more susceptible to infections.  

5. You have skin issues: This is how my inflammation manifested! From psoriasis and eczema to acne, inflammation is often at the root of many skin issues.

6. Your weight fluctuates: Of course, we all experience weight fluctuations, but if you find yourself above or below your usual set point weight for no reason, inflammation could be to blame. 

7. You experience chronic pain: Low-grade inflammation can often manifest as ongoing pain, such as headaches, back pain, or muscle aches. 

8. Your mental health is suffering: If you’re struggling with depression or anxiety, inflammation is definitely something to keep an eye on, as mood disorders have been linked to inflammation (although, like everything on this list there are many root causes/factors to consider!) 

9. You feel foggy: Forgetfulness, difficulty focusing, or feeling easily distracted are all symptoms of brain fog; this can be a sign of inflammation in the brain. Neurodegenerative diseases like Alzheimer's disease are all linked to chronic inflammation.

10. You feel puffy: A puffy or swollen body/face is a common symptom for those struggling with inflammation. People often don’t realize they're swollen/puffy until their inflammation improves. The difference can be wild! 

COMMON ROOT CAUSES

With so many aspects of our health, we can do everything ‘right’ but if we don’t get to the root cause of our inflammation, it won't make much of a difference. So before I get into my anti-inflammatory recommendations, let’s go over some common root causes of inflammation: 

1. Poor nutrition (no surprise that this one is my #1—more on nutrition below!)

2. Dietary allergens (eating foods that you're sensitive to—think gluten, dairy, soy, etc.—is a common root cause of inflammation, even if you eat healthy otherwise) 

3. Chronic stress (again, a major source of chronic inflammation for many people) 

4. Under or overexercising

5. Under-eating (= chronically high cortisol = inflammation) 

6. Carrying excess abdominal body fat (this isn’t always a sign of poor health by any means, and I don’t believe that weight is a good indication of overall health—it really depends on the individual and their specific situation)

7. Smoking & drinking in excess 

8. Exposure to pollutants, like air pollution and toxins

9. Chronic Infections

10. Genetics

MY TOP NUTRITION & LIFESTYLE RECOMMENDATIONS

1. Load up on anti-inflammatory foods. Here are some of my favourites: 

• Berries

• Leafy greens

• Fatty fish - 2 x per week (think salmon, mackerel, sardines etc.) or a fish oil supplement 

• Broccoli 

• Green tea

• Avocados

• Peppers

• Mushrooms

• Turmeric

• Ginger

• Garlic

• Dark chocolate

• Tomatoes

• Cherries 

• Whole grains (oatmeal, brown rice, whole wheat bread, etc.)

2. Avoid pro-inflammatory foods, including:

• Refined sugar: it’s okay to have a treat here and there, but avoid overdoing the refined sugar (think soda, juice, pastries, white bread, pasta, etc.) and try opting for whole grains (brown rice, quinoa, whole wheat bread, etc.) when possible

• Red and processed meats: this one is a bit controversial since there is conflicting research/schools of thought. Red meat is a good source of many highly bioavailable nutrients like iron and B vitamins. However, it really depends on the individual as well as the quality of the meat. 

• Fried foods: Frying foods can increase the formation of harmful compounds (like AGEs and trans fats) that are known to increase inflammation 

• Seed oils: Steer clear of oils like corn, soybean, cottonseed, sunflower, sesame, peanut, rapeseed, etc., which are highly refined and contain unstable polyunsaturated fatty acids. Seed oils are in many packaged goods, like crackers, cookies, salad dressing, bread, etc., so check the label before buying your favourite store-bought items. 

3. Consider taking a supplement: Before jumping to supplementation, I always focus on whole foods first. That said, using supplements strategically can definitely help! I recommend working with a Holistic Nutritionist to determine which supplements to take, but some of my go-to’s to reduce inflammation include:

• Fish oil 

• Curcumin

• Vitamin C

• N-Acetyl Cysteine

• Glutathione

• Vitamin D

4. Work with a RHN to try an elimination diet: I’m not big on restrictive diets. However, a food sensitivity/allergy could be to blame if you’re experiencing inflammation despite doing everything right. And eating all of the anti-inflammatory foods in the world won’t really do much if you don’t address the root cause. It’s wild to see how quickly we can regain balance once the culprit eliminated!

5. Reduce stress: When we’re super stressed, our bodies produce the stress hormone cortisol. Chronically high cortisol can lead to inflammation. So it’s super important to make sure we’re managing our stress. Some powerful ways to reduce stress are to practicing setting boundaries, a daily meditation practise, or self-care (whatever that might look like to you).

6. Get at least 8 hrs of sleep every night: This one is so simple but often the hardest for so many people! When we don’t sleep enough, our body produces excess cortisol. As mentioned above, this can lead to inflammation. It's not something to stress about here and there, but if your sleep quality is consistently off, it’s definitely something to address.

7. Eat breakfast within 1 hr of waking up: Again, skipping breakfast is a sure-fire way of raising our cortisol levels, so getting into the habit of eating something first thing in the morning is something I try to work on with my clients struggling with inflammation. 

8. Find a balanced workout routine: A sedentary lifestyle can increase inflammation, but so can overexercising. Another reason why prioritizing recovery, listening to your body, and taking rest days when needed is so important.

If you suspect you might have chronic inflammation and are looking for 1:1 nutrition support, book your first virtual appointment here! My initial appointments include: 

• Intake call (1 hr) 

• Delivery plan call (30 mins) 

• Delivery plan, including personalized nutrition, supplement, lifestyle, and mindset recommendations

• A personalized example meal plan 

• + additional resources and endless encouragement and support!