Inflammation: Key Tactics to Keep Your Body Healthy by Pat Pappal, APRN-C

Be informed, Some Key Tactics to Keep Your Body from Developing Inflammation

by Pat Pappal, APRN-C

INFLAMMATION- We know what inflammation is. An injury occurs and the body uses it’s resources to heal; the immune system kicks in, white blood cells are activated, macrophages rush to surround and destroy the intruders. The body has these healing processes, and they are very efficient, but in a state of chronic inflammation over time, the healing mechanisms may start to break down, setting the stage for chronic inflammation resulting in disease. The body may not be able to fully return to an optimal level of health; however, there are steps we can take to avoid inflammation and maintain our good health.

One of the keys in preventing an inflamed state in the body is choosing foods that are beneficial to maintaining health. Herbs particularly have been noted as high in antioxidants, which are an ally in the prevention of inflammation. Spices that have anti-inflammatory properties include: turmeric, ginger, thyme, rosemary, basil, oregano, and cayenne pepper.1 A sprinkling of these spices will add flavor without adding calories and may also contribute to continued good health.

There are additional foods that have been shown to contain anti-inflammatory properties. A partial listing of these foods includes oily fish, which are high in omega-3 fatty acids, such as wild salmon, mackerel, tuna and sardines. For optimal benefit prepare the fish by broiling or baking and eat fish at least twice a week. Dark leafy vegetables such as broccoli, spinach, and kale have disease fighting phytochemicals. Berries have particularly high levels of anthocyanins, which are anti-oxidants. All fruits, however, can be beneficial in the fight against inflammation. 2

Low-fat dairy products, such as Greek yogurt, which contains active live cultures, are also helpful in reducing inflammation. Other good food additives include olive oil and nuts. Just be mindful of the calories in olive oil, one hundred twenty calories in a tablespoon, a spray may be better than a pour. Nuts in moderation can also be part of a healthy food plan; walnuts are high in omega-3 fatty acids, just be mindful again of the calories, two hundred calories in 1/4 cup!

What we choose to put in our grocery carts and how food is prepared can factor into reducing or preventing inflammation. Shop in the periphery of the grocery store, limit processed foods, and select fresh fruits and vegetables as part of your food plan. Seasonally selecting foods from farmers’s markets or joining a CSA can be fun and allow the selection of varied fruits and vegetables. Try something new!

Food can definitely play a role in the reduction of inflammation, but there are additional factors that play a role, as well. Consider sleep. In this busy society, we can easily become sleep deprived. We are plugged into our devices, smart phones, and email is ever present requiring our attention. It may be challenging to unwind, unplug, and get a good uneventful nights rest. Chronic sleep deprivation can lead to diabetes, obesity, cardiovascular disease and even early mortality. 3  Leptin, the hormone that regulates satiety is reduced in sleep deprivation. Ghrelin, the hormone associated with hunger is elevated when sleep deprived. This occurrence can play a role in metabolic syndrome which is a precursor to diabetes. Elevated cortisol, the stress hormone, can lead to chronic inflammation when sleep is insufficient. Continued studies are being considered to evaluate the long term consequences of sleep deprivation and the physiological responses of the body to sleep loss. 4 The immune system may have difficulty over time in defending itself against disease with sleep deprivation, which may preclude to inflammation.

It’s recommended to obtain 7 to 8 hours of sleep a night in a darkened room. Light sources in the room, even with eyes closed, can be a deterrent in getting restorative sleep. Keep the sleep schedule the same, the body gets used to a routine.

Exercise has been known to lower an inflammatory marker in the blood known as C-Reactive Protein (CRP). This substance increases when there is inflammation in the body. People who engaged in moderate exercise for at least 2.5 hours a week had lower levels of CRP and other inflammatory markers, according to a research study. 5 This exercise can be divided up into increments of time that work with one’s schedule. Better yet, make exercise part of your schedule, your daily routine. Find an activity you like, whether it be gym activities, hiking, swimming, or dancing around to your favorite music. The exercise that is right for you is the one you have an interest in doing. Most likely sleep will be improved also.

Good oral hygiene can also play a role in the the prevention of systemic inflammation. The oral cavity had been described as a “front line shield” against inflammation but when compromised  can have an affect on diseases such as diabetes, obesity, rheumatoid arthritis, and atherosclerosis. 6  Continuing to follow up with regular cleanings and an oral exam from your dentist can be the first step in maintaining a healthy mouth. Remember to floss!

A holistic approach towards health includes healthy eating, exercise, and getting enough of that much sought after sleep. Take some time to reduce life stressors- yoga, meditation, and music can all help us to relax and maintain our optimal health. Remember to have fun, enjoy your loved ones, and life is a balance (not always a perfect balance), strive to do what you can to ensure a long, healthy happy life.

References:

1. Kuhn, M. ( 2015, May). What Is In Our Food. Paper presented at a conference sponsored by The Institute for Brain Potential.
2. http://the scienceofeating.com  Foods That Fight Inflammation
3. http://healthysleep.med.harvard.edu/healthy/matters/consequences    
4. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3403737/
5. http://www.drweil.com/drw/u/QAA401189/Reducing-Inflammation.html
6. http://www.lifeextension.com/magazine/2008/9/disease-prevention-begins-in-the-mouth/page-01?p=1