Take Charge of Your Health - Inflammation Hurts: What Is It And What Can We Do?

Measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.

-James Gray, MD, Cardiologist

Inflammation is triggered by our immune system to protect our body from bacteria, viruses, infections, and toxins and to help us heal from injuries. Consequently, all of us experience inflammation, whether it be acute inflammation lasting for a period of days or weeks, or chronic inflammation that typically lasts longer than six weeks and can last for years.

When cells in our body are in distress, chemicals are released and fluid builds up at the distressed site. This fluid causes redness, pain, and swelling -- which is actually critical to the healing process. When we have acute inflammation, we experience physical symptoms -- such as pain, redness, swelling, stiffness, and heat due to the flow of blood to the area -- but these symptoms subside relatively quickly as our bodies heal. With chronic inflammation, our body may not be able to resolve the health issue, so our immune system stays in an “emergency mode” and continues to stimulate inflammation. When our body tries to defend itself against a health threat that actually does not exist, it is called an autoimmune disorder as the body’s healthy cells attack its own cells as if they are dangerous.

Chronic inflammation can be invisible and therefore difficult to diagnose. But sometimes there are symptoms which include muscle ache, headaches, GI issues, and fatigue. As the inflammation continues over time, it can harm healthy organs and joints and contribute to chronic diseases such as cardiovascular disease, lupus, Alzheimer's, and multiple sclerosis. Rheumatoid arthritis is an example, as the immune system attacks tissue and cartilage in the joints and over time can impact organs such as the heart and kidneys.

We help can reduce inflammation in our body by maintaining a healthy lifestyle. For instance, in our diet, avoid refined sugar, carbs, and processed foods and consume more vegetables, fruits, and whole grains. Foods with anti inflammatory properties include: tomatoes, olive oil, spinach, kale, nuts, blueberries, and oranges. Don’t smoke.
Keeping your weight in balance is also helpful as people who are overweight are more prone to inflammation. Just thirty minutes of exercise four times each week can help us manage our weight and reduce inflammation. While exercising, supportive shoes are important to lessen the impact on joints and your back. Since stress can also be a trigger to inflammation it is important to manage our anxiety whether through meditation, yoga, tai chi, or other mindful activity.

To reduce the long term risks of chronic inflammation, it can be helpful to speak with your physician about medications and supplements. As examples: NSAIDs – nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen, or naproxen. Corticosteroids, a type of hormone, may also reduce inflammation (be advised that long term use can carry risk). Supplements and spices such as garlic, cayenne, and ginger have also been recommended and are worth investigating.

For answers to questions about inflammation and how it may be affecting you be sure to speak with your physician.