What is inflammation?

Inflammation is the body's immune response to an irritant (Informedhealth). White blood cells migrate into the tissues in an effort to “protect” the body from the irritant. Inflammation is categorized as acute or chronic. For an acute period of time inflammation is beneficial, however, chronic inflammation becomes harmful.

How does inflammation cause pain?
During the inflammatory process chemical mediators are released to signal white blood cells to the area. White blood cells release a byproduct that affects the nerves in the area to tell the brain that there is pain. For a short time, this is a protective mechanism. If a body part is injured, reducing movement decreases any further damage. However, long term inflammation to the body is very damaging (Omoigui).

Causes of inflammation: 

• Table Sugar (Havard Health).​
• Ultra-processed foods
• Alcohol
• High fat
• High intensity exercise
• Visceral fat (Kolb). 

*People at higher risk of increased dietary inflammation: male, older, post-menopausal women, those with higher BMI, and those with more body fat.

Ways to reduce inflammation:
Specific foods

• Fatty fish like tuna, salmon, sardines 
• Fruits & vegetables
• Walnuts & almonds
• Flax seeds
• High protein, high fiber, complex carbohydrate foods that help to slow digestion 
• (Havard Health)

Exercise

• Moderate intensity exercise. 
• Walking 

Sleep 

• Sleep promotes recovery and allows the body time to heal from stress. 
• Regulating your circadian rhythm 

Supplements

• Turmeric
• Omega-3 
• Vitamin C
• Zinc

Takeaway:
Inflammation is inevitable, and for short periods of time it is important and beneficial. The problem occurs when inflammation goes uncontrolled for extended periods of time. Take small steps each day to reduce inflammatory habits in your lifestyle. 

Resources 
Foods that fight inflammation - Harvard Health

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is an inflammation? 2010 Nov 23 [Updated 2018 Feb 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279298/

Kolb, H. Obese visceral fat tissue inflammation: from protective to detrimental?. BMC Med 20, 494 (2022). https://doi.org/10.1186/s12916-022-02672-y

Omoigui S. The biochemical origin of pain: the origin of all pain is inflammation and the inflammatory response. Part 2 of 3 - inflammatory profile of pain syndromes. Med Hypotheses. 2007;69(6):1169-78. doi: 10.1016/j.mehy.2007.06.033. Epub 2007 Aug 28. PMID: 17728071; PMCID: PMC2771434.