Share this post
When too much of a good thing becomes harmful
If you’ve ever scraped your knee, you’ve seen the healing power of inflammation at work. The body reacts to injury and invasion by sending a flood of white blood cells to the area to repair the damage, stop the spread of infection, and battle any foreign bacteria or viruses as needed. This rapid influx of immune cells is characterized by heat, redness, swelling, pain, and sometimes secretions (like pus).[1],[2] Inflammation makes the sprained ankle swollen and painful to walk on, turns the skin around a splinter red, and creates heat around an infected wound. These unpleasant symptoms are signs of a rather miraculous ragtime of immune function that serves to keep us healthy and safe – when it happens appropriately, that is.
As with many things in life, the key with inflammation is moderation: too little inflammation allows infections and illnesses to run amok, whereas too much harms the body – both in the acute setting (like a severe infection) or on a chronic basis (as seen with low grade infections and certain dietary and lifestyle habits).[3]
Whether it’s the joint inflammation seen in rheumatoid arthritis, the swollen eyes of hay fever, or the damage to the tissues of the digestive tract seen in inflammatory bowel diseases like ulcerative colitis and Crohn’s, excess inflammation can wreak havoc on and within the body. Indeed, chronic or aberrant inflammation can cause, complicate, and perpetuate numerous health problems and even contribute to the cellular changes and damage associated with increased cancer risk.[4],[5] Excessive inflammation causes oxidative stress, which can produce further damage and contribute to serious illness.
We now also know the effects inflammation can have on the brain, increasing the risk and intensity of conditions like depression,[6],[7] ADHD,[8] and even Alzheimer’s disease.[9],[10]
We now also know the effects inflammation can have on the brain, increasing the risk and intensity of conditions like depression, ADHD, and even Alzheimer’s disease.
Inflammation also can raise cholesterol levels,[11] increase blood pressure,[12] increase the risk of blood clots,[13] and contribute to stiffening of the arteries (a process associated with atherosclerosis)[14] – with each of these factors leading to compromised cardiovascular health.[15]
Without undermining the important functions of acute inflammation, we can minimize the health risks of chronic inflammation through some simple yet powerful strategies:
Get enough sleep
Getting enough sleep is crucial for controlling inflammation levels. Even short-term sleep deprivation has been shown to elevate markers of inflammation[16],[17] – and not just during the days of reduced sleep, but for two days thereafter.[18] Getting enough rest is a simple way to fight inflammation.
Manage stress
According to several studies, the body loses its ability to regulate inflammation when under chronic psychological stress.[19],[20],[21] In addition to practices like yoga[22] and meditation[23] – both of which have been shown to help decrease the acute effects of stress and lower inflammation levels in the body – a bounty of herbs known as adaptogens can also help mitigate the perceived and actual effects of psychological stress.
According to several studies, the body loses its ability to regulate inflammation when under chronic psychological stress.
Reduce excess body fat
It’s well evidenced that obesity, inflammation, and illness all go hand-in-hand. Fat cells produce inflammatory chemicals – the more fat one carries on their body, the more inflamed they’re likely to be,[24] thus placing overweight and obese individuals at higher risk of several health problems and diseases.[25]
Kick the dirty habits
Alcohol,[26] smoking,[27] and sedentary lifestyles[28] are all associated with high inflammation, and there is no shortage of evidence demonstrating that restricting alcohol intake, smoking cessation, and exercise can all support health.
Boost gut health
The composition of bacteria, viruses, and fungi populating the human digestive tract – collectively known as the microbiome – has remarkable influence on inflammatory levels and health in general.[29] The microbiome is negatively affected by the use of antibiotics, reflux medications,[30] and certain other prescription medications.[31],[32] Microbial balance is also compromised by diets high in fat, sugar, and alcohol.[33] Good gut health and a salubrious microbial mix can be enhanced with diets rich in fruits, vegetables, and fiber,[34],[35] probiotic supplements,[36] immunobiotic products,[37] strategies that enhance stomach acid levels,[38] and other approaches to improving gastrointestinal integrity.[39]
Use anti-inflammatory herbs
A variety of allies from the plant family have been shown to possess compelling anti-inflammatory effects in the body when taken at therapeutic doses. Perhaps the best-known and studied herbal anti-inflammatory agent is curcumin, which is extracted from turmeric (Curcuma longa).[40],[41] Other noteworthy herbs include green tea extract;[42] Indian frankincense gum (Boswellia serrata);[43] bromelain, a proteolytic enzyme extracted from pineapple;[44] ginger root (Zingiber officinale),[45],[46] white willow (Salix alba) bark;[47] and chlorella.[48]
Avoid diets that trigger inflammation
Avoiding diets high in fat, sugar, gluten, and alcohol can help reduce inflammation,[49] as can eating an abundance of anti-inflammatory foods like fish (and fish oil supplements),[50],[51] dark leafy green vegetables, and various species of mushrooms.[52] The Paleolithic and Mediterranean diets, both of which emphasize a high consumption of fruits, vegetables, and lean meats with little added sugar, also have been shown to lower blood levels of various inflammatory markers.[53]
If we think of inflammation as a home fire, then through diet, lifestyle, and carefully-sourced natural products we can keep that fire flickering happily in its hearth, and prevent it from spreading throughout the house.
Click here to see References
[1] Serhan CN, et al. Fundamentals of inflammation. Yale J Biol Med. 2011 Mar;84(1):64-5. [2] Mitchinson MJ. Fluor: another cardinal sign of inflammation. Lancet. 1989 Dec 23;2:1520. [3] Andreasen AS, et al. Human endotoxemia as a model of systemic inflammation. Curr Med Chem. 2008;15(17):1697-705. [4] Bhatelia K, et al. TLRs: linking inflammation and breast cancer. Cell Signal. 2014 Nov;26(11):2350-7. [5] Diakos CI, et al. Cancer-related inflammation and treatment effectiveness. Lancet Oncol. 2014 Oct;15(11):e493-503. [6] Berk M, et al. So depression is an inflammatory disease, but where does the inflammation come from? BMC Med. 2013 Sep 12;11:200. [7] Kiecolt-Glaser JK, et al. Inflammation: depression fans the flames and feasts on the heat. Am J Psychiatry. 2015 Nov 1;172(11):1075-91. [8] Verlaet AA, et al. Nutrition, immunological mechanisms and dietary immunomodulation in ADHD. Eur Child Adolesc Psychiatry. 2014 Jul;23(7):519-29. [9] Heppner FL, et al. Immune attack: the role of inflammation in Alzheimer disease. Nat Rev Neurosci. 2015 Jun;16(6):358-72. [10] Holmes C. Review: systemic inflammation and Alzheimer’s disease. Neuropathol Appl Neurobiol. 2013 Feb;39(1):51-68. [11] Tall AR, Yvan-Charvet L. Cholesterol, inflammation and innate immunity. Nat Rev Immunol. 2015 Feb;15(2):104-16. [12] Dinh QN, et al. Roles of inflammation, oxidative stress, and vascular dysfunction in hypertension. Biomed Res Int. 2014;2014:406960. [13] Samad F, Ruf W. Inflammation, obesity, and thrombosis. Blood. 2013 Nov 14;122(20):3415-22. [14] Lathe R, et al. Atherosclerosis and Alzheimer–diseases with a common cause? Inflammation, oxysterols, vasculature. BMC Geriatr. 2014 Mar 21;14:36. [15] Wu J, et al. The role of oxidative stress and inflammation in cardiovascular aging. Biomed Res Int. 2014;2014:615312. [16] Meier-Ewert HK, et al. Effect of sleep loss on C-reactive protein, an inflammatory marker of cardiovascular risk. J Am Coll Cardiol. 2004 Feb 18;43(4):678-83. [17] Chennaoui M, et al. Effect of one night of sleep loss on changes in tumor necrosis factor alpha (TNF-α) levels in healthy men. Cytokine. 2011 Nov;56(2):318-24. [18] van Leeuwen WM, et al. Sleep restriction increases the risk of developing cardiovascular diseases by augmenting proinflammatory responses through IL-17 and CRP. PLoS One. 2009;4(2):e4589. [19] Cohen S, et al. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Proc Natl Acad Sci USA. 2012 Apr 17;109(16):5995-9. [20] Liu YZ, et al. Inflammation: The common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316. [21] Priyadarshini S, Aich P. Effects of psychological stress on innate immunity and metabolism in humans: a systematic analysis. PLoS One. 2012;7(9):e43232. [22] Bower JE, et al. Yoga reduces inflammatory signaling in fatigued breast cancer survivors: a randomized controlled trial. Psychoneuroendocrinology. 2014 May;43:20-9. [23] Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016 Jun;1373(1):13-24. [24] Kolb R, et al. Obesity and cancer: inflammation bridges the two. Curr Opin Pharmacol. 2016 Aug;29:77-89. [25] Lee BC, Lee J. Cellular and molecular players in adipose tissue inflammation in the development of obesity-induced insulin resistance. Biochim Biophys Acta. 2014 Mar;1842(3):446-62. [26] Lehnert M, et al. Modulation of inflammation by alcohol exposure. Mediators Inflamm. 2014;2014:283756. [27] Chalouhi N, et al. Cigarette smoke and inflammation: role in cerebral aneurysm formation and rupture. Mediators Inflamm. 2012;2012:271582. [28] Henson J, et al. Sedentary time and markers of chronic low-grade inflammation in a high risk population. PLoS One. 2013;8(10):e78350. [29] Hand TW, et al. Linking the microbiota, chronic disease and the immune system Trends Endocrinol Metab. 2016 Dec;27(12):831-43. [30] Imhann F, et al. The influence of proton pump inhibitors and other commonly used medication on the gut microbiota. Gut Microbes. 2017 Jul 4;8(4):351-8. [31] Rogers MAM, Aronoff DM. The influence of non-steroidal anti-inflammatory drugs on the gut microbiome. Clin Microbiol Infect. 2016 Feb;22(2):178. [32] Flowers SA, et al. Interaction between atypical antipsychotics and the gut microbiome in a bipolar disease cohort. Pharmacotherapy. 2017 Mar;37(3):261-7. [33] Singh RK, et al. Influence of diet on the gut microbiome and implications for human health. J Transl Med. 2017;15:73. [34] Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 2017;8(2):172-84. [35] Sheflin AM, et al. Linking dietary patterns with gut microbial composition and function. Gut Microbes. 2017 Mar;8(2):113-29. [36] Boirivant M, Strober W. The mechanism of action of probiotics. Curr Opin Gastroenterol. 2007;23(6):679-92. [37] Fujiki T, et al. Enhanced immuno-modulatory activity and stability in simulated digestive juices of Lactobacillus plantarum L-137 by heat treatment. Biosci Biotechnol Biochem. 2012;76:918-22. [38] Beasley DE, et al. The evolution of stomach acidity and its relevance to the human microbiome. PLoS One. 2015 Jul 29;10(7):e0134116. [39] Fasano A. Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011 Jan;91(1):151-75. [40] Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol. 2009 Jan;41(1):40-59. [41] Sahebkar A, et al. Effect of curcuminoids on oxidative stress: a systematic review and meta-analysis of randomized controlled trials. J Funct Foods. 2015;18:898-909. [42] Na HK, Surh YJ. Modulation of Nrf2-mediated antioxidant and detoxifying enzyme induction by the green tea polyphenol EGCG. Food Chem Toxicol. 2008 Apr;46(4):1271-8. [43] Siddiqui MZ. Boswellia serrata, a potential antiinflammatory agent: an overview. Indian J Pharm Sci. 2011 May-Jun;73(3):255-61. [44] Rathnavelu V, et al. Potential role of bromelain in clinical and therapeutic applications. Biomed Rep. 2016 Sep; 5(3):283-8. [45] Al-Nahain A, et al. Zingiber officinale: a potential plant against rheumatoid arthritis. Arthritis. 2014; 2014:159089. [46] Ghasemian M, et al. Review of anti-inflammatory herbal medicines. Adv Pharmacol Sci. 2016; 2016:9130979. [47] Ozkum D, Yavuz HU. Selected herbals for sports injuries. Nat Prod J. 2013;3:26-9. [48] Subramoniam A, et al. Chlorophyll revisited: anti-inflammatory activities of chlorophyll a and inhibition of expression of TNF-α gene by the same. Inflammation. 2012 Jun;35(3):959-66. [49] Tashiro H, et al. Saturated fatty acid increases lung macrophages and augments house dust mite-induced airway inflammation in mice fed with high-fat diet. Inflammation. 2017;40(3):1072-86. [50] Chen X, et al. Omega-3 polyunsaturated fatty acid attenuates the inflammatory response by modulating microglia polarization through SIRT1-mediated deacetylation of the HMGB1/NF-κB pathway following experimental traumatic brain injury. J Neuroinflammation. 2018;15:116. [51] Ulu A, et al. Anti-inflammatory effects of omega-3 polyunsaturated fatty acids and soluble epoxide hydrolase inhibitors in angiotensin-II dependent hypertension. J Cardiovasc Pharmacol. 2013 Sep;62(3):285-97. [52] Elsayed EA, et al. Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications. Mediators Inflamm. 2014;2014:805841. [53] Whalen KA, et al. Paleolithic and Mediterranean diet pattern scores are inversely associated with biomarkers of inflammation and oxidative balance in adults. J Nutr. 2016 Jun;146(6):1217-1226.
Share this post
Dr. Erica Zelfand
Related posts
Nutricosmetics: Nutrients for Beautiful Skin
The scientific effects of hydrolyzed collagen To state the obvious, nearly all of us would like to improve our well-being and appearance, regardless of our age.[1] This universal desire has triggered a continual search for strategies to slow visible aging. First and foremost, great-looking skin is associated with a healthy diet, adequate exercise, sleep,…
Fatty Liver Disease: Thyroid Function and Gut Health as Disease Risk Factors
Factors beyond diabetes and obesity which may contribute to the development of non-alcoholic fatty liver disease Perhaps you had a recent screening physical for work, or you hit that magic age of 50 when your doctor suddenly wanted to test “everything” to assess your overall health and disease risk factors. Either way, one of…
Motivating Change
How many psychotherapists does it take to change a light bulb? None. The light bulb has to want to change itself. This joke makes light of a prevailing truth about human psychology: the most powerful shifts happen when we are ready to lean in and change ourselves. There are all kinds of incentives out…
Building a Better Gut Microbiota
Prebiotic, probiotic and synbiotic strategies for success “Happiness for me is largely a matter of digestion.” ― Lin Yutang, The Importance of Living[1] As Chinese scholar Lin Yutang observed, a healthy gut is a core component of a happy life. Each person’s gut contains approximately 38 trillion microbes, comprising hundreds of different species (collectively,…
The Healthspan Imperative
Why healthspan is the new focus of geroscience “Life is short, and the older you get, the more you feel it. Indeed, the shorter it is.” This quote by actor Viggo Mortensen sums up how many people feel when they reach middle age and beyond. They start to realize how important it is to…
Melatonin, the Antioxidant Recycler
Beyond sleep, melatonin protects against free radicals Melatonin’s age-old history in supporting aerobic life Melatonin is perhaps best known for its effects in regulating circadian rhythms and supporting sleep, but these are newer features of the hormone, evolutionarily-speaking. It’s theorized that melatonin’s original purpose – and primary function to this day – was as…
Subscribe for Updates
Categories
- Botanicals (56)
- GI Health (53)
- Healthy Aging (121)
- Immune Support (39)
- In The News (39)
- Kids Health (21)
- Stress and Relaxation (50)
- Uncategorized (1)
- Video (9)
- Vitamins & Minerals (51)