How To Lower Inflammation In The Body

Health Issues · Nutrition · Aug 22, 2023

Inflammation is a natural defence mechanism employed by your body to heal injured tissue and combat threats like viruses. However, chronic inflammation, and its interconnected health issues, risks damaging your health and well-being.

By adopting straightforward yet powerful changes to your lifestyle, you can lower inflammation in your body and reduce the potential for diseases and more serious health conditions further down the line. Embracing these shifts can pave the way to a healthier and more vibrant life.

Resources such as the educational content in our membership platform addresses the complex relationship between inflammation and disease. You can gain a deeper understanding of how lifestyle factors, including nutrition and mindset, influence inflammation. Embracing these shifts can pave the way to a healthier and more vibrant life.

The Connection between Inflammation and Disease:

Chronic inflammation often progresses silently, manifesting as symptoms only when adverse health issues emerge. It can target arteries, intestines, organs, muscles, and joints, contributing to a range of conditions including skin issues, joint pain, diabetes, cancer, heart disease, arthritis, mood-based issues and “unexplained” symptoms.

How Can You Determine if You Have Chronic Inflammation?

To gain insight into your inflammation status, several blood test markers are commonly used in conventional medicine. However, it is very unlikely (unless you’re in a disease-based state) that something will show up in blood work because blood is a homeostatic fluid so it will take from every part of the body in order to keep your levels balanced and bring you back to homeostasis. At Synergised, we offer two tests that can help identify inflammation from an early stage which can then lead to a host of symptoms in the body:

The Fatty Acid Test: a thorough analysis of your omega-3, omega-6, and omega-7 fatty acid levels, along with saturated fatty acids, identifies imbalances that contribute to health issues. With 90% of diseases attributed to inflammation, including brain-based, joint, cardiovascular, blood pressure, and skin issues, the Fatty Acid test holds the key to uncovering the root causes of inflammation by identifying and addressing the origins of inflammation. It can be used as an essential tool in your health optimisation journey.
The Comprehensive Stool Test: This provides a holistic view of your digestive system by assessing beneficial and pathogenic bacteria, yeast, and parasites. By identifying potential sources of inflammation and infection, this test helps uncover insights crucial for optimising your well-being. It evaluates various aspects, from digestion and absorption to inflammation through white blood cells and mucus, as well as the immune status of your gut.

What Can You Do to Lower Inflammation in Your Body?

There are many lifestyle habits you can adopt to reduce the amount of inflammation in your body.

Exercise: It's commonly known that regular exercise can reduce chronic low-grade inflammation. A recent study showed that even a 20-minute session of moderate exercise – like fast walking – can have anti-inflammatory effects.
Prioritise Sleep: Those with irregular sleep schedules are more likely to have chronic inflammation than consistent sleepers. Sleep disorders are also considered risk factors for chronic inflammation. You should be aiming to get 7-9 hours a night, the recommended amount for adults.
Manage Stress: There is substantial evidence that stress can trigger the body’s inflammatory response. When stress is chronic, the cycle of stress and the inflammatory response becomes habituated in the body. Top Tip: Monitoring and managing stress can be tricky! Research shows that meditation is remarkably effective and regular practice literally rewires the brain by increasing the area of the brain that regulates emotions. Synergised Membership platform mindset pillar equips you with tools such as guided meditations to take back control of your mind.
Avoid Smoking: Nicotine activates certain white blood cells, called neutrophils, which in turn release molecules that lead to increased inflammation. Cigarette smoking is also associated with a lower production of anti-inflammatory molecules.
Diet

Anti-Inflammatory Diet:

What you eat can affect the level of the inflammatory marker CRP in your blood. Some foods, like processed sugars, stimulate the release of inflammatory chemicals that can raise the risk of chronic inflammation. Other foods like fruits and vegetables lower inflammation by fighting oxidative stress.

Eat More Plants:

Embrace the power of whole plant foods. They have powerful anti-inflammatory nutrients that your body needs. Try incorporating whole grains, legumes, and a rainbow of fruits and vegetables. Aim for 30 different plant-foods every week, the more variety the more anti-inflammatory properties!

Antioxidants:

Antioxidants are found in colourful fruits and vegetables, such as berries, leafy greens, beets, cruciferous vegetables (broccoli, Brussels sprouts, etc.), and avocados, as well as beans and lentils, whole grains, and green tea. They help prevent, delay, or repair some types of cell and tissue damage. Try to incorporate two to three different-coloured fruits or vegetables at every meal. Each colour provides various health benefits and no one colour is superior to another, which is why a balance of all colours is most important.

Omega 3’s:

Omega-3 fatty acids play a crucial role in regulating the body's inflammatory process, these healthy fats can be found in oily fish such as salmon, tuna, sardines etc. They're also in walnuts, pecans, ground flaxseed and chia seeds. Aim to consume SMASH fish 4-5x a week or alternatively, supplement with a good quality Omega-3 supplement that is not loaded with mercury!

Limit Inflammatory Food Sources:

Food like red meat can be pro-inflammatory, try substituting beef with wild-caught fish, nuts, or plant protein such as beans, chickpeas and lentils a few times a week. Processed foods are also pro-inflammatory. Think sugary cereals and drinks, deep-fried food, and pastries, they all contain unhealthy fats that are linked to inflammation.

Top Tip: Don’t just cut out inflammatory food, you should also look to add anti-inflammatory foods such as ginger and turmeric. Consider leveraging Synergised’s expertise in nutrition with delicious, easy, and healthy recipes to guide you to make informed food choices that combat inflammation.

Inflammation is a necessary process for healing but harmful when it becomes chronic. Our healthcare systems are grappling with the immense cost of treating a population weighed down by chronic systemic inflammation and its related health problems. Remember, the path to reducing inflammation is multifaceted and requires a holistic approach. By making informed choices, adopting a healthy lifestyle, and seeking reliable resources, you can take meaningful steps toward lowering inflammation and promoting a healthier, happier life.

References:

Katherine D. McManus, M. (2019) Phytonutrients: Paint your plate with the colors of the rainbow, Harvard Health. Available at: https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 (Accessed: 10 August 2023).

Christ A, Lauterbach M, Latz E. Western Diet and the Immune System: An Inflammatory Connection. Immunity. 2019 Nov 19;51(5):794-811. doi: 10.1016/j.immuni.2019.09.020. PMID: 31747581.