HEALTHY LIVING Fix Your. . . Chronic Inflammation
OVERVIEW: Inflammation is a double-edged sword. Acute inflammation is the body’s response to damage, like a cut. It sends inflammatory cells to the injured site to begin the healing process, which lasts a few hours to a few days, depending on the severity of the injury. With chronic inflammation, however, the body continues to send inflammatory cells for months or years. Called the silent killer, it is linked to many conditions, including cancer, rheumatoid arthritis, Crohn’s disease, COPD, and Parkinson’s and Alzheimer’s diseases.
CAUSES OF CHRONIC INFLAMMATION Unhealthy diet. Diets high in sugar,
alcohol, fried foods, cured meats, and refined carbohydrates spur chronic inflammation. Age. Inflammation is common in
seniors and is a hallmark of aging. Infections. Infections caused
by bacteria, parasites, and other organisms cause acute inflammation that can remain in tissue after the initial infection and cause chronic inflammation. Stress. Stress causes disturbances
in the nervous and endocrine systems that lead to chronic inflammation. Obesity. Excess body fat causes low-grade chronic inflammation.
SYMPTOMS OF CHRONIC INFLAMMATION
Fatigue and/or insomnia. Chronic inflammation can release excess cytokines, proteins that can disrupt sleep cycles, causing fatigue and insomnia.
Joint pain and stiffness. The body
can release inflammatory chemicals that cause arthritis. Skin rashes. Skin inflammation
may present as eczema, rosacea, psoriasis, blisters, and pimples. Gastrointestinal problems. Inflammatory conditions include acid reflux, diarrhea, and constipation.
WHAT TO DO Eat a healthy diet. Diets, such as the Mediterranean diet, that are high in natural, unprocessed foods, including leafy greens, whole grains, nuts, fruit, and olive oil, reduce inflammation. Enjoy fish. Fatty fish, such as
salmon and tuna, contain omega-3 fatty acids, which are potent anti- inflammatories. You can also take omega-3 fatty acid supplements. Drink green tea. Green tea contains powerful antioxidants called polyphenols that reduce inflammation. Consider curcumin. Studies show that curcumin, the active component
Exercise Activates Immune Cells W
hile the benefits of exercise are well known, researchers at Harvard Medical School may have now pinpointed how exercise improves health. Exercise itself causes inflammation, but an animal study
found that exercise also spurs the release of Tregs, inflammation-fighting T cells. Previous research found that Tregs improve muscles’ ability to use energy as fuel. The new research found that Tregs also lower inflammation caused by exercise and counter systemic inflammation linked to dangerous health conditions including cardiovascular disease, cancer, and dementia. “Our research suggests that with exercise, we have a natural way to boost the body’s immune responses to reduce inflammation,” said Diane Mathis, Ph.D.
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of turmeric, helps reduce chronic inflammation and can reduce the pain associated with arthritis. Use zinc supplements. Studies
found that zinc may reduce infection rates in the elderly by 66%. Exercise regularly. Experts
recommend a mixture of strength training and moderate activity like walking, biking, dancing, or aerobics. Lower stress. Reduce stress and the inflammation it spurs by listening to music, meditating, taking a walk, and connecting with nature — whatever helps you relax. Try frankincense. Studies show
that frankincense can ease both inflammation and pain. It’s fast- acting and can reduce arthritis pain in a week. Consume ginger. Research shows
that components of ginger can reduce the production of inflammation- boosting cytokines.
IF ALL ELSE FAILS If you’re experiencing consistent pain in joints and other symptoms of chronic inflammation, consult with your health provider. You will probably be given a physical exam, and may undergo X-rays as well as blood tests to identify biomarkers for inflammation such as C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). You may be given medication such as nonsteroidal anti-inflammatory drugs (aspirin, ibuprofen), corticosteroids (prednisone), or biologics (etanercept, rituximab).
Sources: Mayo Clinic; National Institutes of Health;
Harvard.edu; health. com;
MedicalNewsToday.com;
everlywell.com; Mount Sinai; WebMD; CDC. gov; Cleveland Clinic
INFLAMMATION/ROMARIOIEN/SHUTTERSTOCK / EXERCISE/KZENON©ISTOCK
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