What’s the deal with inflammation?
The word inflammation comes from the Latin inflammo, meaning blaze or burn, and is defined in biology as "the immune system's response to stimulus." It's a complex biological process involving molecules, cells, blood vessels, the nervous system, and the microbiome. Inflammation is helpful in defending and healing the body from illness and injury, and in creating positive adaptations to stressors-- but sometimes it goes awry.
Acute inflammation happens when something (like an injury or an infection) kicks the body into defense and healing mode. This is a good thing! Immune cells are activated and release signaling chemicals (called cytokines) to the body and brain. This happens fast, within minutes to hours. Locally, bloodflow increases, and the characteristic redness, warmth, pain and swelling occur as tissues get what they need to heal. Some cytokines also circulate throughout the body, creating systemic inflammation. Though uncomfortable, it's usually a good idea to let this process happen. Once the insult is gone, the immune cells begin to send signals that stop inflammation and encourage new cell growth and the formation of new blood vessels. This is healing and growth!
Chronic inflammation happens when either the initial insult persists (like a chronic infection), the body's response to it doesn't shut off like it should, or the immune system is turned on by something it shouldn't be, like a food or chemical. This state can last months or even years. Over time, it leads to development of too many blood vessels, hardening of tissues (like plaques in the arteries) and ultimately, tissue destruction and disease. Another key component of the chronic inflammatory response is cytokine-induced elevation of cortisol (sometimes called the "stress hormone"). Cortisol normally shuts down inflammation, but in chronic inflammation, this signal stops working. Cortisol remains elevated (and exerts its stress-state effects on the body, such as elevating blood sugars). This inflammation has gone haywire: rather than responding to an acute stressor appropriately, it's caught in a cycle of inappropriate activation. Chronic inflammation can be very destructive, and it's generally a good idea to keep it from smoldering.
Common causes of chronic inflammation include exposure to environmental toxins, cigarette smoke, stress that alters the chemical signaling in the body, alterations in the gut from some foods and drugs, and some disease states that cause autoimmunity (the immune system reacting against the body's own tissues).
Low-level chronic inflammation is thought to underlie a lot of chronic illness— especially cardiovascular disease. Fighting the fire of chronic inflammation is a great approach to improve overall health and wellness. Fortunately, it’s also very doable with the tools we use at flower power: nutrition, sleep, environment, movement, relationships, resilience, and purpose.
Anti-inflammatory nutrition is a great starting point for most folks— it gives you a lot of bang for your buck, and will improve lots of areas of health and wellness quickly. It’s also a simple set of principles that doesn’t require math, exotic ingredients, or calorie restriction.
Here are the basics:
Eat fresh, seasonal vegetables, with a focus on leafy greens, cruciferous veggies like brussels sprouts, kale, and cauliflower. Get plenty of different colors: red tomatoes, yellow squash, purple cabbage. . . you get the idea. Include mushrooms, too: especially varieties like shiitake, lion’s mane, and oyster.
Add fresh fruits, especially dark colored fruits like berries. Eat them primarily whole and fresh.
Include healthy fats from olives, nuts (& nut butters), seeds, avocados, and, if you choose to include them, cold-water fish. Use extra-virgin olive oil as a first choice. Avocado and coconut oils can be used for higher heat.
Use spices and herbs like turmeric, ginger, black pepper, cayenne, cinnamon, rosemary, and thyme.
Eat legumes & beans, including superstars like lentils, adzuki beans, black beans, and chickpeas. Soybeans are especially beneficial: edamame, tofu, and tempeh are great choices.
Whole grains (the kind you cook by simmering) like steel cut oats, barley, brown rice, wild rice, quinoa, and amaranth can help you feel full and nourished. (Avoid white flour and refined flour products; have pasta occasionally and cook it al dente; try fresh sourdough bread instead of packaged grocery store options).
Enjoy tea (especially green and white tea), coffee, dark chocolate, and red wine in moderation. These are all sources of beneficial plant compounds, but know that caffeine and alcohol can have a negative impact for some people, so keep an eye on that.
Limit processed and packaged foods, animal products, deep-fried foods, margarine and lard, sweetened beverages like soda, and added sugars and artificial sweeteners.
Enjoy your meals. Slow down, eat with others, and put away your phone. Meals are a great time to build community.
For more, check out Dr. Andrew Weil’s excellent website. The information here is evidence-based, detailed, and easy to follow. Harvard Medical School also has some basic tips.
These guidelines are simple, but that doesn’t mean it’s easy! If you need some individual support to transition to this eating style, seek out a coach or nutritionist who can help you fit it into your life.
