INFLAMMATION

 INFLAMMATION

The background of every single major illness- Julie Daniluk

We always hear the word ‘inflammation’ or the ‘inflammatory response’ in the medical context. Is it synonymous to swelling? Should we be bothered at all when we hear this word? Let's try and find out  what precisely is inflammation in the article below.

Inflammation is a natural defense mechanism of the body to protect from illness or injury. It is the body’s healing response system. You'd be amazed to know that inflammation is not an unfavorable reaction of the body, but something which is innate and protective in nature. Usually, when the body cells are damaged or infected, they release chemicals that make fluid leak into the surrounding tissues, which attracts phagocytes and they consume the invaders and the damaged cells, hence protecting the body from the invaders and helping itheal.

Is unresolved inflammation a good thing? Inflammation present for how long is considered to be defensive?

Inflammation should be resolved within 5 days, if not it becomes chronic and leads to a disease state.

Inflammation is classified into 2 main types;

ACUTE INFLAMMATION-This occurs when our body senses harm, such as an injury, and makes efforts to battle it out in a short period of time. This is a typical reaction of the body to promote healing.

CHRONIC INFLAMMATION- This is lower-grade response of the body that occurs over longer periods of time and is connected to our environment, stress, dietary choices and in general health. This type of inflammation is what is considered to be harmful and pose a threat of several diseases such as diabetes, cancer, arthritis, alzheimer’s disease, heart disease, kidney disease and various other degenerative diseases.

THE 4 I’s OF INFLAMMATION- these 4 I’s represent the root causes of inflammation and they are as

follows

1. INJURY- This includes any physical damage to the body such as scrapes, bruises, accidents.

2. INFECTION- caused by pathogens such as bacteria, viruses or fungi.

3. HORMONAL OR NUTRITIONAL IMBALANCE- any change in the body’s constitution.

4. IRRITATION- caused by food allergens or toxins.

Inflammation can also be caused or worsened by chronic consumption of certain foods such as

• Sugar

• Refined carbohydrates

• Alcohol

• Processed meat

• Trans fat

Now, let us dig into the symptoms of inflammation.

SYMPTOMS-

The symptoms usually depend on where the inflammation has occurred and what is the cause behind it. There are 5 symptoms of or signs of acute inflammation-

• Redness

• Heat

• Swelling

• Pain

• Loss of function

Loss of function infers to the inability to move an inflamed joint or having an improper sense of smell in case of a cold.

It's not necessary that you experience you all the symptoms when you get an inflammation, some inflammations occur silently and do not manifest any symptoms.

The symptoms of chronic inflammation include the following

• Frequent infections

• Body pain

• Constant fatigue and insomnia

• Depression, anxiety and other mood disorders

• Gastrointestinal issues like diarrhea

DIAGNOSIS

Can inflammation be diagnosed? Are there any specific tests for determining its occurrence?

Inflammation or the conditions that cause it cannot be determined by a single test, instead we can make a diagnosis by analyzing the symptoms experienced. There are certain inflammatory markers in the body such as C-reactive protein, Erythrocyte sedimentation rate, Plasma viscosity which helps in the diagnosis.

NUTRITION AND INFLAMMATION

The type of food you eat have an impact in either worsening or reducing inflammation, so it is crucial to eat the right food in a balanced way. Below mentioned are five nutrition principles that may support optimal health, with examples of anti-inflammatory foods.

1.HAVE A COLORFUL PLATE

An easy way of reducing inflammation and boosting the immune system is to have a higher intake of fruits and vegetables, they are a rich source of fiber and antioxidants. They contain flavonoids, polyphenol that exert anti- inflammatory properties. For example, the bright and deep color of berries is due to the flavonoid, anthocyanins.

The fruits and vegetables rich in flavonoids and polyphenols include all berries such as raspberries, black berries, strawberries, apples, pears, grapes, citrus fruits, onion, broccoli, lettuce, garlic, ginger and green leafy vegetables.

Garlic- It contains organosulfur compounds and flavonoids which may aid with anti-inflammation, microbial infections and diseases such as cardiovascular diseases.

Onions- It exhibits anti-inflammatory, anti-carcinogenic properties due to the presence of the flavonoid, Quercetin.

Ginger- It contains gingerols which have anti-inflammatory properties. It helps to ameliorate pain and swelling in Musculo-skeletal disorders.

2. RISE THE SPICE

Herbs and spices add and enhance the flavor of food. They are also great sources of anti- oxidants and phytonutrients which exert anti-inflammatory properties. Some of the famous spices in this context include

Turmeric- It contains curcumin, a compound that promotes detoxification and production of glutathione, an enzyme that is anti-inflammatory.

Clove- It contains eugenol, a compound that is anti-oxidant in nature.

The component of garam masala like cloves, cinnamon, bay leaves, star anise have high anti-oxidant and anti-inflammatory properties.

3. BALANCE PLANT AND ANIMAL PROTEIN

Research discloses that a higher intake of animal-based foods, such as red meat or dairy product, has been inked with higher levels of inflammation while plant-based protein such as legumes, nuts have been associated with lower levels of inflammation.

4. INCREASING FIBRE INTAKE

Fibre is a source that helps the growth of beneficial gut microbiota which in turn are thought to reduce the inflammation. Some of the rich sources of fibre include whole grains, fruits, vegetables, nuts, beans.

5. EMBRACING OMEGA 3-FATS

w-3 fatty acid rich foods increase the production of anti-inflammatory group, eicosanoid and decreases the inflammatory response. Some rich sources of w-3 fatty acids include fish oil, walnuts, hemp seeds, chia seeds, flax seeds.

OTHER FACTORS TO BE CONSIDERED

❖ Decreasing the intake of processed food.

❖ Limiting alcohol

❖ Enjoying movement (exercise)

❖ Managing stress

❖ Having adequate sleep

FEEL THE HEAL!