And there I was talking with my client over the phone, suddenly he told me that he is constantly feeling fatigued despite getting adequate nightly sleep and regular meal intake.
You might be thinking he is old…
Or perhaps a he got sick…
Those would be easier problems to overcome.
The truth is, what I was dealing with was even worse…
It wasn’t a problem I could throw a day meal plan to solve.
It’s late to share about it now, but the problem is…
What is Inflammation?
Inflammation is a natural response as the body’s attempt to protect itself by trying to remove foreign substances from the body and start the healing process. Your body’s inflammatory response is triggered when tissues are injured by bacteria, trauma, toxins, heat, or any other cause.
An acute inflammatory response is meant to heal the body. Chronic or excess inflammation, though, harms the body and causes most chronic diseases like diabetes, heart disease, stroke, liver problems, cancer, dementia, fibromyalgia, and autoimmune diseases like thyroid disorder, multiple sclerosis, and rheumatoid arthritis.
Chronic inflammation can seem harmless on a day-to-day basis; you may not think much of it unless it begins getting in the way of daily living. Some symptoms can include bloating, brain fog, achy joints, persistent fatigue, and pain. You may not even notice that you are experiencing a chronic problem, just a “flare-up” here and there. You can wait for the feeling to pass, but it is often our daily lifestyle habits that cause this inflammation in the first place.
Symptoms of Chronic Inflammation
Here are just some common symptoms of chronic inflammation:
• Digestive issues
• Low energy
• Body pain, especially in the joints
• Skin issues, like eczema
• Autoimmune disease, like arthritis, thyroid, celiac disease
• High blood glucose
• High cholesterol
Its time to go further and explore how everyday diet and lifestyle play a role in Chronic Disease
Your Lifestyle and chronic inflammation
Physical inactivity, stress, and sleep deprivation facilitate chronic inflammation. Smoking just one cigarette a day increases the risk of coronary heart disease, stroke, and several cancers. Excessive alcohol consumption also boosts cancer risks and contributes to psychiatric and digestive diseases.
Your Diet and chronic inflammation
Inflammation is influenced by what we eat: diet has a strong impact on the microbiome and preventable disease risks. People following eating patterns with high dietary inflammatory index are also more susceptible to weight gain, obesity, type II diabetes as well as with a higher risk of a heart attack.
Also read: Foods that fight inflammation
Holistic Solutions to Reduce Chronic Inflammation
1. Improve Your Digestion
Chronic inflammation is often the result of chronically poor digestion. The easiest way is to eat whole, unprocessed foods, which leads us to no. 2.
2. Avoid Foods That Increase Inflammation
This is a Big one. Remove the foods that are known to cause inflammation, like processed sugar, carbs and fats. Avoid foods that you are sensitive to.
Adopt to an anti-inflammatory and superfoods diet like fermented foods, omega-3s. Omega-3 fatty acids, some natural herbs like turmeric, ginger and antioxidants rich herbal tea, these are known to help fight inflammation.
3. Reduce with Sleep and Relaxation
If an inactive lifestyle is the first horseman of inflammation, the second is chronic stress. Stress affects almost every system in the body, putting our cells and tissues on high alert, and stimulating the production of several hormones, including cortisol. Fortunately, there are several ways to combat chronic stress. Check out my Natural foods to combat stress. Focus on the quality and quantity of your sleep (7-9 hours)- it’s an essential process that repairs the body.
4. Exercise to Reduce Inflammation
Regular moderate physical activity over a long period of time can reduce chronic inflammation and disease risks. Research also shows that exercise can be effective for patients with type 2 diabetes, heart disease, and depression – all of which include a component of chronic inflammation. But don’t overdo it; overexercising is a stress on your body and can actually exacerbate chronic inflammation.
5.Your microbiome and chronic inflammation
Gut microbiome health is reflected in many processes in our bodies, including chronic inflammation and associated disease risks. The gut microbiome is an ecosystem of bacteria that live in your large intestine. It’s not only important for your physical health but your mental wellbeing too. Try a gut-friendly holistic diet.
Your cells need to be properly hydrated to perform their anti-inflammatory functions. Drink half your body weight (lbs) in ounces of pure water each day. If you drink diuretics (alcohol, coffee, caffeinated tea, soda), drink an extra 12 ounces for every 8-ounce diuretic beverage in addition to your baseline ounce requirement.
If you are striving to keep yourself healthy for now and many years to come, and you want to know what single thing you should be paying attention to more than anything else, it is this: inflammation.
By taking a holistic approach to treating inflammation and creating a personalized treatment plan, positive results are felt quickly. If you suffer from chronic inflammation, or your inflammation persists even after changing your diet and lifestyle habits, go visit your nutritionist. Work with an integrative US certified holistic nutritionist such as Priyanshi Bhatnagar, to formulate the right treatment to effectively reduce your chronic inflammation. She can also give you advice on any supplements you need to take, if necessary.
By Priyanshi Bhatnagar