Inflammation - What is it?

Inflammation can be caused by various health conditions, irritants, and medications. Prolonged inflammation can lead to symptoms that affect overall health.

The body triggers inflammation as a natural response to infection, injury, or disease, as it helps to protect the body. Inflammation is crucial for the healing process after an injury or infection.

However, with autoimmune diseases such as some forms of arthritis and inflammatory bowel disease, the immune system may mistakenly attack healthy cells, resulting in chronic inflammation.

Inflammation is generally categorised into two types:

Acute inflammation: This type of inflammation is intense but short-lived, usually resolving within two weeks. Symptoms appear rapidly, and it aids the body in returning to its normal state before illness or injury.

Chronic inflammation: It is a less severe form of inflammation that persists for a longer duration, typically more than six weeks. It can occur even in the absence of injury or illness and may not subside when the underlying condition is resolved. Chronic inflammation has been linked to autoimmune disorders and prolonged stress.

The 5 signs of inflammation are:

Heat

Pain

Redness

Swelling

Loss of function

Why do we get Inflammation?

The symptoms of inflammation depend on the location and cause of the inflammation in the body.

Prolonged inflammation can result in various symptoms that can affect the body in different ways. Some common symptoms of chronic inflammation include[i]:

• Body pain
• Fatigue and insomnia
• Mood disorders such as depression and anxiety
• Gastrointestinal issues, including acid reflux, constipation, and diarrhoea
• Weight gain
• Frequent infections

Inflammatory conditions are common and can affect different parts of the body, causing distinct symptoms. Here are some common examples:

• Arthritis: It leads to joint pain, swelling, and stiffness, commonly affecting hands, wrists, knees, and hips.
• Inflammatory bowel disease (IBD): It is a group of disorders causing chronic inflammation in the digestive tract and leads to symptoms like abdominal pain, cramps, diarrhoea, and rectal bleeding.
• Asthma: It is a chronic inflammatory disease that causes wheezing, coughing, and shortness of breath by affecting the airways.
• Psoriasis: It is a skin condition that leads to red, scaly patches on the skin and caused by an overactive immune system.
• Multiple sclerosis (MS): It is a neurological condition that causes inflammation and damage to nerve cells in the brain and spinal cord, causing symptoms such as fatigue, weakness, and numbness or tingling in limbs.
• Diabetes: It affects blood sugar processing and can lead to inflammation and damage to blood vessels, nerves, and organs, causing symptoms like frequent urination, thirst, and blurred vision.

Please note: If you experience persistent or severe symptoms, seek medical attention promptly, as they may indicate an underlying health condition.

What are the Risks?

Inflammation can be triggered by various factors, including both chronic and acute illnesses, certain medications, and exposure to irritants or foreign substances that cannot be easily eliminated by the body. Repeated instances of acute inflammation can also give rise to a chronic inflammatory response.

Diet and Inflammation

Some people with autoimmune disorders may experience inflammation-causing or aggravating effects from certain food types, such as refined carbohydrates, sugar, processed meats, trans fats and alcohol[ii][iii].

Trans fats and Inflammation:

Trans fats are an unhealthy form of fat that is commonly found in processed and fried foods. Consuming trans fats can raise the levels of "bad" cholesterol while lowering the levels of "good" cholesterol in your body, which can lead to an increased risk of heart disease, stroke, and other health issues, all associated with raised levels of inflammation[iv][v][vi].

Where possible, avoid these foods that typically contain trans fats:

• Fried foods such as fries and fried chicken
• Baked goods such as pastries, cakes, cookies, and crackers
• Margarine and vegetable spreads

Anti-Inflammatory foods:

Anti-inflammatory foods refer to the types of food that have demonstrated the ability to decrease inflammation in the body. Consuming these foods may aid in the prevention or management of chronic illnesses, such as heart disease, diabetes, and cancer. Some examples of these foods include:

• Berries and cherries: These fruits are rich in antioxidants called anthocyanins, which have been shown to reduce inflammation and protect against chronic diseases[vii][viii][ix].
• Fatty fish: Fatty fish such as salmon and mackerel are high in omega-3 fatty acids, which have anti-inflammatory properties[x][xi]. Your body also metabolises these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects[xii][xiii].
• Broccoli: Broccoli and other cruciferous vegetables contain compounds called sulforaphane and indole-3-carbinol, which have been shown to reduce inflammation[xiv]. Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer[xv].
• Avocados: Avocados are rich in monounsaturated fats and antioxidants like vitamin E, which have been shown to reduce inflammation and improve heart health[xvi]. They also contain carotenoids and tocopherols which have potent anti-inflammatory properties[xvii] [xviii].
• Green tea: Green tea contains polyphenols, which have anti-inflammatory properties and may reduce the risk of cancer and heart disease[xix][xx].
• Peppers: Bell peppers and chilli peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects[xxi][xxii].
• Mushrooms: Certain types of mushrooms like portobello and shiitake contain compounds that can reduce inflammation and boost the immune system[xxiii][xxiv]. A special type of mushroom called lion’s mane may potentially reduce low grade inflammation related to obesity[xxv].
• Grapes: Grapes contain anthocyanins, which reduce inflammation[xxvi]. Additionally, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders[xxvii].
• Spices[xxviii]: Spices like turmeric, ginger, and clove contain compounds that have anti-inflammatory properties and may reduce the risk of chronic diseases[xxix].
• Extra virgin olive oil: Extra virgin olive oil is considered one of the healthiest fats that you can consume due to its high content of monounsaturated fats[xxx]. It is a common ingredient in the Mediterranean diet, which has been associated with various health advantages[xxxi]. Research has demonstrated that consuming extra virgin olive oil is linked to a lower risk of heart disease, brain cancer, and other significant health conditions[xxxii].
• Tomatoes: Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties[xxxiii].
  

Incorporating these anti-inflammatory foods into your diet can have numerous health benefits and may help reduce the risk of chronic diseases.

The Importance of Nutritional Therapy For Inflammation:

Nutritional therapy is important in reducing inflammation in the body by providing the body with necessary nutrients, identifying food sensitivities or allergies that contribute to inflammation, and taking a holistic approach to addressing the root causes of inflammation.

Supplements with anti-inflammatory properties

Turmeric: Curcumin is a compound found in the spice turmeric. Curcumin may help decrease inflammation in diabetes, heart disease, inflammatory bowel disease, and cancer, among other conditions[xxxiv]. It also appears to be beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis.

Try: Terranova Turmeric Root 350mg – Organic or Viridian Curcumin Extract – Organic or Living Nutrition Fermented Turmeric

Ginger: Ginger has been widely used for its medicinal properties for centuries, and recent research has shown that it possesses anti-inflammatory properties that can help alleviate inflammation in the body. Ginger contains several bioactive compounds, which have been found to possess anti-inflammatory properties. Ginger contains two bioactive compounds, gingerol and zingerone, which have been shown to possess anti-inflammatory properties that can potentially alleviate inflammation associated with various health conditions, such as type 2 diabetes[xxxv].

Try: Gimber Organic Drink Concentrate


Vitamin C: An essential vitamin that plays a huge role in immunity and inflammation. It’s a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells[xxxvi].

Try Viridian Elderberry Extract (Organic) with Vitamin C: Featuring organic, Austrian, ‘Eldercraft’, elderberry extract and formulated with vitamin C rich, Brazilian, acerola cherries to provide an immune-boosting, great-tasting elixir.

Wheat Grass: Some studies show that wheatgrass may help to alleviate chronic inflammation, reducing your risk of developing conditions such as heart disease[xxxvii].

Try: Kiki Health Wheat Grass

Boswellia: Boswellia is known in the Western world as frankincense. This substance has anti-inflammatory, antiarthritic, and analgesic properties. It has been used for osteoarthritis, rheumatoid arthritis, bursitis, and tendonitis. Other uses include ulcerative colitis, painful menstruation, and abdominal pain[xxxviii].

Try: Viridian Boswellia Resin

Fish oil/ Omega 3: Fish oil is recognized for its ability to support skin health. This is due to the presence of two essential fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have strong anti-inflammatory and restorative properties[xxxix].

Try: Bare Biology Life & Soul Omega 3 Fish Oil Liquid and Cytoplan Vegan Omega 3 Liquid

Resveratrol: Resveratrol, an antioxidant found in fruits with purple skin such as grapes and blueberries, as well as in foods like dark chocolate, peanuts, and red wine, has been extensively researched for its potential anti-inflammatory benefits. Its effectiveness has been studied in individuals with chronic ailments such as liver disease, obesity, and ulcerative colitis (UC), as well as in people without chronic conditions[xl].

Try Pure Encapsulations Resveratrol

Spirulina: Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it reduces inflammation, promotes healthy ageing, and may strengthen the immune system[xli].

Try: Kiki Health Spirulina Tablets

Bromelain: Bromelain is a powerful enzyme found in pineapple that gives the fruit its astringency. It also has some potential anti-inflammatory properties. In studies it does appear to be helpful in reducing postoperative inflammation in people undergoing wisdom tooth removal[xlii]

Try: Viridian Bromelain

Green Tea: It’s rich in compounds that may provide many health benefits, such as epigallocatechin-3-gallate (EGCG), caffeine, and chlorogenic acid – all contributing to anti-inflammatory effects[xliii].

Try: Viridian Green Tea

Garlic: is a common food that’s rich in anti-inflammatory compounds. Garlic is particularly high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system to better ward off disease-causing pathogens. Additionally, researchers found significant improvements in the inflammatory markers tumour necrosis factor-alpha (TNF-α) and IL-6.[xliv]

Try Living Nutrition Organic Fermented Garlic and Allicin Max

Vitamin D: In several studies, researchers have noted a link between low vitamin D levels and the presence of inflammation[xlv][xlvi].

Try Wild Nutrition Food Grown Vitamin D and Viridian Vitamin D3 2000IU - Vegan

Recommended Supplement Formulas For Inflammation:

Terranova Glucosamine, Boswellia and MSM Complex: Boswellia resin may promote healthy inflammatory and circulatory responses in joint tissue. Nettle leaf is rich in nutrients that maintain joint health and possesses constituents that support inflammatory response. Turmeric root's curcuminoids help maintain proper inflammatory response and possess potent antioxidant properties. Ginger rhizome and root may support inflammatory, pain, and circulatory responses important for joint health.

Living Nutrition Organic Fermented Kef-Flamex: Blend of kefir-kombucha fermented herbs and foods from Traditional Chinese Medicine, Ayurveda and Western Herbalism support the health and wellbeing of the body’s tissue and joints.

Viridian Joint Complex: An autoinflammatory and synergistic blend of nutrients appropriate for the maintenance of healthy joints, together with an array of botanicals, including vitamin C and manganese.

The Organic Pharmacy Rosacea Tincture: Reduce inflammation and calm the skin with this anti-inflammatory combination of herbs, including Nettle, Red Clover, Milk Thistle, Bilberry and Dang Gui.

Naturopathic Lifestyle Suggestions For Reducing Inflammation:

Engaging in regular physical activity to promote healthy circulation and reduce inflammation in the body[xlvii]. Regular exercise reduces fat mass and adipose tissue inflammation which is known to contribute to inflammation around the body.

Managing stress through relaxation techniques such as meditation, deep breathing, and yoga[xlviii].

Getting enough sleep each night to promote healing and reduce inflammation[xlix].

Avoiding exposure to environmental toxins and pollutants that can contribute to inflammation[l].

Functional Testing Options For Inflammation:

It's important to note that while naturopathic functional testing can be helpful in identifying potential sources of inflammation, it should always be used in conjunction with a thorough medical evaluation by a qualified healthcare professional and nutritional therapist/ holistic practitioner.

• Stool tests: Stool tests can help identify the presence of harmful bacteria or parasites in the gut that can contribute to inflammation. These tests can also assess the balance of beneficial bacteria in the gut, which can affect immune function and inflammation. Learn more: Intestinal Permeability Profile and Small Intestinal Bacterial Overgrowth Test
• Food sensitivity testing: These tests can help identify foods that may be triggering an inflammatory response in the body. Common types of food sensitivity tests include IgG and IgE testing. Learn more: Food Sensitivity Test (Dietary Antigen Test)
• Celiac testing: Celiac disease is an autoimmune condition that can cause inflammation in the gut. Testing for celiac disease can involve blood tests to detect certain antibodies, as well as a biopsy of the small intestine. Learn more: Coeliac & Gluten Sensitivity Panel
• Adrenal Stress Index: The Adrenal Stress Index (ASI) is a functional test that measures levels of hormones produced by the adrenal glands, including cortisol and DHEA, throughout the day. These hormones play a key role in the body's response to stress and inflammation. In cases of raised inflammation, the body's stress response may be activated, leading to increased production of cortisol and other stress hormones.
• Environmental toxin testing: Exposure to environmental toxins can contribute to inflammation in the body. Testing for levels of heavy metals, mould, and other environmental toxins can help identify potential sources of inflammation.