Lifestyle Support from Chronic Inflammation

What is chronic inflammation?

Acute inflammation is a response to an injury and shows as pain, swelling, redness and warmth. This is a sign that the body is starting the healing process. Chronic inflammation is when the inflammatory response is not turned off and it starts damaging healthy body tissues. This response can cause lasting damage. Signs of chronic inflammation are ongoing pain in the body, allergic reactions, breathing problems, fatigue, bloating, anxiety and skin problems. Chronic inflammation can easily be controlled through lifestyle changes.

What can increase your risk of chronic inflammation?

  • Being overweight or obese

  • Anxiety/stress

  • Pollution

  • Repeated and prolonged infections (UTI)

  • Smoking

  • Gum disease

  • Excessive alcohol use

  • Lack of exercise

If left untreated, chronic inflammation can lead to:

  • Arthritis

  • Heart disease (high blood pressure, stroke)

  • Cancer

  • Allergies and asthma

  • Lupus

  • Osteoporosis

  • Digestive diseases (Crohn’s ulcers, IBS)

  • Diabetes

  • Alzheimer’s

  • Conditions ending in “itis”

  • COPD

Nutrition Support

Eat more:

  • Whole, unprocessed organic raw foods and grains

  • Fruits: apples, apricots, avocado, blueberries, cantaloupe, cherries, citrus, papaya, strawberries, watermelon

  • Vegetables: beets, broccoli, butternut squash, cabbage, carrots, collards, cruciferous, kale, kelp, kimchi, lettuce, onions, pumpkin, sauerkraut, seaweed, shiitake mushrooms, spinach

  • Grains: brown rice, oatmeal, quinoa

  • Legumes: kidney, pinto, red

  • Nuts/seeds: almonds, chia, flax, pine nuts, pistachios, walnuts

  • Oil: avocado, coconut, extra virgin olive, palm, safflower, sesame, sunflower

  • Other: apple cider vinegar, green tea, red wine (in moderation), tea

  • Spices: basil, cayenne, chili peppers, cilantro, cloves, curry, garlic, ginger, mint, nutmeg, oregano, rosemary, turmeric

  • Cuisines: Asian, Indian, Latin, Mediterranean

Eat less:

  • Fruits: preserved/dried fruit

  • Night shade vegetables: eggplant, tomatoes, red bell pepper, potatoes, zucchini

  • Grains: anything with gluten (barley, rye, wheat) pasta, refined, white rice

  • Oils: safflower, soybean, corn, sunflower

  • Saturated fats: butter, lard, margarine, shortening, tallow

  • Trans fats: “partially hydrogenated”

  • Dairy/eggs: all dairy and eggs

  • Meat/poultry/fish: processed meat, red meat

  • Other: sugar and artificial sweeteners, fried foods, soda, processed soy (tofu, soy milk, soy sauce), fast food

Essential vitamins and minerals (plant-based foods sources listed)

  • B12 – 2.4 micrograms/day (use supplement – choose sublingual)

  • B6 – 1.5 milligrams/day

  • D – 15 micrograms/day (use supplement – choose sublingual D3)

  • Magnesium – 400 mg/day (top foods: almonds, spinach, cashews, peanuts)

  • Zinc

  • Probiotics

Relevant dietary theories

  • The Zone by Barry Sears – lists good and bad foods to reverse inflammation and lose weight

Exercise

  • 30 minutes per day to include cardiovascular exercise (walking), stretching and strength training. Jump on a trampoline to keep the lymph system flowing.

Stress reduction and relaxation

  • Yoga, Tai Chi, Qigong, mediation

Lifestyle

  • Avoid tobacco smoke and limit alcohol consumption. Maintain a healthy body weight. Get 8 hours of sleep per evening.