Inflammation is a natural healing response to infection or injury.
It's a good response so long as it only lasts a short time - hours or days.
A problem arises though, when the inflammation doesn't subside, because long-term inflammation causes a lot of damage in the body.
There are many health conditions where long-term, or chronic, inflammation plays a big part. These include:
Here are 7 top tips for reducing the inflammation (and therefore pain and damage):
Find out if you have any food or chemical sensitivities or allergies - You probably do
- The most common ones are cows milk and wheat, and perhaps gluten.
- You can arrange for a test via a nutritional therapist (bant.org.uk) or your doctor if you're lucky.
Probably the majority of people with chronic inflammation have a 'leaky gut'
- Leaky gut leads to allergy and/or autoimmune response (e.g. rheumatoid arthritis).
- Chew your food really well, to help with digestion. Saliva contains healing properties which need to cover as much of the food as possible before you swallow.
- Ensure you have enough vitamin A and zinc in your diet. These help to heal the gut.
- The amino acid L-glutamine is an important food for the gut lining and is needed in larger quantities when the body is under physical, mental or emotional stress, than is normally found in the diet. Supplement your diet with L-Glutamine - it's most cost effective when purchased in powder form.
- Anthocyanadins (for example Lamberts Colladeen) help to repair the 'leakiness' between cells.
Look after your Adrenal Glands
- Have you been under long-term stress, or had bad shocks or trauma?
- Are you tired early in the evening and then often get a second burst of energy later in the evening?
- Do you have trouble sleeping? Are you jittery after a coffee or two? Do you easily feel stressed or anxious?
- If you answered yes to those, it's time to look after your adrenal glands.
- Avoid stimulants such as sugar, caffeine, excess salt, MSG (monosodium glutamate).
- Eat plenty of fruit and vegetables, and some wholefoods (for example brown rice).
- Get to bed by 10.00 p.m. if at all possible.
- Take some adaptogenic herbs such as Rhodiola, Ashwagandha, or Siberian or Korean Gingseng.
- Take some extra Vitamin C and Pantothenic Acid (vitamin B5).
Watch your sugar intake
- When your blood sugar is regularly unbalanced, it can lead to adrenal fatigue. Adrenal fatigue in turn leads to lowered synthesis of cortisol, which then increases inflammation.
- Make sure you eat some protein with every meal, and eat a low GI diet (fish, eggs, chicken and turkey, beans and pulses, small portions of whole grains, good oils such as Udo's Choice, some fresh fruit and lots of vegetables)
- Artificial sweeteners, even though very low in calories, still upset blood sugar balance - it seems to be the sweet taste, regardless of calories.
Lose weight if necessary, especially if you're 'apple-shaped' or retain extra inches round the middle
- Fat around the middle causes an imbalance of cytokines to be produced which, when out of balance, causes inflammation.
Ensure you have enough antioxidants in your diet and/or supplementation programme
- Eat brightly coloured fruit and vegetables. Forget the 5 a day message from the Government - think more in terms of 8-10 portions per day. Eat red, purple, green, orange, yellow and every bright colour you can think of.
- Get enough selenium and zinc - one or two Brazil nuts every day, plus pumpkin seeds, and other nuts and seeds, and fish.
- Avoid peanuts.
Nutritional Supplements often used to reduce inflammation
- Proteolytic enzymes (e.g. bromelain and papain, and Serrapeptidase).
- Vitamin C
- Vitamin B5 (pantothenic acid, calcium pantothenate or magnesium pantothenate)
- Vitamin B Complex
- Zinc
- Magnesium
- Adaptogens such as Rhodiola, Ashwagandha, Siberian Ginseng, Korean Gingseng
- Deglycerrhized liquorice (Solgar provide a deglycerrhized version of liquorice)
- Essential Fatty Acids, such as GLA, EPA and DHA
- Curcumin
- Vitamin D
- Antioxidants
- Colladeen
PLEASE NOTE: Do not take anti-inflammatory supplements if you're already taking anti-inflammatory drugs. This would not be appropriate. Please talk with your Doctor first.
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