Every week, I hear the following in my office: “Doctor, I feel like my whole body is inflamed.” There is a common misconception about inflammation that, when clarified, can help guide intervention when needed.
First and foremost, not all inflammation is bad. Inflammation is one of your body’s survival mechanisms. When you sprain your ankle or are fighting off a virus, your immune system floods the area with white blood cells and cytokines to heal the damage.
This is good inflammation. Once it completes its job, it slips back into rank and waits for the next onslaught, from whatever source. When the body is under continuous assault and the immune system does not stand down, that is a problem. That continuous activation does not allow the immune system to rest.
The most common aggressors that cause chronic inflammation are likely well known. Processed foods activate NF-kB, a master regulator of inflammatory gene expression. Visceral fat — fat stored around your organs — secretes pro-inflammatory cytokines that sustain immune system activation. Poor gut health allows substances to pass into the bloodstream that do not belong there, which activates the immune system.
Sleep deprivation, chronic psychological distress and environmental toxins such as tobacco and alcohol also drive immune system activation and chronic inflammation. Addressing chronic inflammation is straightforward. Start by avoiding processed foods and focus on eating omega-3 fatty acids, found in fatty fish.
Polyphenol-rich foods — such as berries, dark leafy greens, green tea and extra-virgin olive oil — are high in flavonoids. Fiber and prebiotic foods, along with anti-inflammatory spices such as curcumin (turmeric) and gingerol (ginger), are also beneficial.
Reduce visceral fat through weight loss and daily exercise, and have your gut evaluated by a functional medicine specialist. Manage stress as best you can and prioritize sleep.You can do much to address “whole body inflammation” by learning to tame your immune system.