Inflammation may be the most common term used in all arenas of health now, and deservedly so since we know that it’s the underlying cause of almost every chronic disease on earth. Inflammation is your body’s response to danger signals, sounding the alarms to trigger biochemical processes to keep you alive in times of infection, injury, and trauma. This acute response is a healthy, normal process that is necessary for life. The key is that it begins and ends.
Chronic inflammation differs from the acute response in that it persists without end in response to foods, hidden infections, toxins, nutrient or hormone imbalances, or inefficient physiological mechanisms that would normally counteract inflammation. It’s the type of inflammation associated with disease. The most significant problem associated with chronic inflammation is that it’s largely silent, often causing destruction for many before it’s detected. During the time it is under the radar, the seeds of chronic disease have been planted and one day you wake up with achy joints and muscles, a headache, and digestive issues. You think to yourself, “Did I eat something bad or catch a bug?” All the while, this process has been building for years unbeknownst to you.
When these symptoms hang around for longer than a week or two, that’s the first clue this isn’t an acute infection or food poisoning. What do you do next?
The key to reversing chronic inflammation is identifying all possible causes and healing them, which often can be a long process. Working with an experienced practitioner can help you decide what treatments and lifestyle interventions are necessary after a thorough history and appropriate labs have been completed. In the meantime, there are several simple things you can do to begin tipping the inflammation scale in your favor.
Start on a basic anti-inflammatory diet. At a minimum, eliminate all gluten, dairy, soy, and sugar for at least 4 weeks. An organic, whole foods based diet consisting of healthy proteins, fats and high levels of plant foods is inherently anti-inflammatory. If you find that you still have some level of inflammation or other symptoms, you may need to eliminate some of the other common allergens such as corn, nuts, eggs, or fish. Also consider eliminating foods you eat frequently because even though they may not be common allergens or sensitizers, they could be causing an immune response in you.
Vitamin D3 is often deficient in people with autoimmune or chronic conditions. Vitamin D is a strong immune system modulator, especially with regard to its anti-inflammatory capacity. It also supports healthy gut flora, promotes gut barrier integrity, and activates adaptive immunity in the GI tract which all fortify a healthy inflammatory balance. Supplementing with high doses (10,000 IU per day) for a month to start. Be sure to monitor your 25(OH) Vitamin D serum levels aiming for a range of 50-80 ng/mL.
Essential fatty acids (EFAs) as fish oil, cod liver oil, or krill oil are important to the inflammatory response since humans don’t make them efficiently on their own. EFAs support the immune system by regulating the intensity and duration of the inflammatory response and decreasing the production of inflammation promoting compounds. Short term dosing at 3-6 g per day can help ramp up these effects, however caution should be taken when dosing above 3g daily if you take blood thinners or have a bleeding disorder.
Curcumin, green tea extract, and resveratrol all activate a potent anti-inflammatory pathway called Nrf2. They are far more effective at increasing antioxidant production than typical antioxidants, like Vitamin C or E, in their supplemental form. You can use these as individual supplements or in a combination product.
There are many other good supplements and foods that also decrease chronic inflammation, but the options listed above give you a relatively simple starting place. If you visit Dr. Google, the vast amount of information on treating chronic conditions and inflammation can be overwhelming, so spare yourself the confusion and stress.
Completing four weeks of an elimination/anti-inflammatory diet plus some support supplementation will give you a good idea of how advanced your situation is. If you are making good progress, keep doing what you’re doing, but drop the supplements down to maintenance doses. If you don’t feel better or only marginal improvement, then enlisting some help to dig into the causes may be necessary.